Real hammer! Adequate deep sleep helps to get rid of brain garbage, but did you really "sleep well"?

I don't know if you have had such an experience. You obviously slept for a night and for a long time, but the next day you were still dizzy, weak and unable to concentrate, just like a fake sleep.

The root cause is that you have too little deep sleep time.

Scientists divide the human sleep cycle into inactive sleep and active sleep. Inactive sleep also includes four stages: light sleep, light sleep, moderate sleep and deep sleep. We need about five or six such sleep cycles throughout the night.

Research shows that shallow sleep period and shallow sleep period, which account for about 55% of the whole sleep time, have little effect on eliminating fatigue. Only entering deep sleep, that is, middle sleep and deep sleep, will play a vital role in eliminating fatigue, restoring energy, immunity and disease resistance.

But this deep sleep only accounts for 25% of the whole sleep time.

"Good sleep" means not only enough sleep time, but also a certain "deep" sleep. Recently, a research paper published by Scientific Progress under Science magazine emphasized the importance of deep sleep to us. By studying the brain activity and behavior of fruit flies, scientists found that deep sleep has an ancient function: clearing the garbage from the brain.

Scientists divide the human sleep cycle into inactive sleep and active sleep. Inactive sleep also includes four stages: light sleep, light sleep, moderate sleep and deep sleep. We need about five or six such sleep cycles throughout the night.

Research shows that shallow sleep period and shallow sleep period, which account for about 55% of the whole sleep time, have little effect on eliminating fatigue. Only entering deep sleep, that is, middle sleep and deep sleep, will play a vital role in eliminating fatigue, restoring energy, immunity and disease resistance.

How to ensure enough deep sleep?

Easier said than done, deep sleep is not enough.

1. Peace of mind

Before going to bed, you can write a diary with a calm mind, put an end to today, put everything down and sleep peacefully. Of course, don't start obsessing over trifles as soon as you write a diary, and it is difficult to calm down.

Don't care too much about your sleep quality. No matter how healthy a person is, he will always get sick. Don't worry too much if you can't sleep well occasionally. If you wake up and remember that dream, remember it. Don't be sad. Keeping a calm mood makes it easier to get high-quality sleep.

Don't take a long nap during the day.

People's daily energy is consumed. Therefore, in order to sleep well at night, patients with long-term insomnia should not sleep during the day; Generally speaking, you can take a nap within half an hour.

3. Full and regular exercise

Many people ask, I have done a lot of work and written a lot during the day, and I am exhausted. Why do I still dream more?

This is actually because you are not tired. "Tired" here refers to physical fatigue, not mental fatigue. Both must be consumed to achieve real fatigue and increase deep sleep time.

If physical conditions permit, walking for at least half an hour every day may have a good effect. However, please avoid strenuous exercise before going to bed.

4. light diet

Don't overeat or eat indigestible food before going to bed, which may affect sleep:

Flatulence food: more gas is produced during digestion, which will cause abdominal distension and discomfort;

Spicy food: easy to cause heartburn and indigestion;

High-salt food: easy to lead to high blood pressure;

Greasy food: increase the burden on the stomach, liver, gallbladder and other organs.

Dinner should be as light as possible, snack as little as possible, and it is best not to eat.

5. Regular work and rest time

Go to bed and get up on time.

If you can't sleep, close your eyes and rest. It's time to get up, no matter how many hours or dozens of minutes you sleep, it's time to get up.

Even if I didn't sleep well the day before, I insisted on getting up and starting my day. Under normal circumstances, I will be sleepy that day and sleep better at night.

6. Good sleeping environment

The best bedroom environment is quiet, with proper light and temperature, which makes you feel relaxed and comfortable.

Finally, I wish you a good sleep.

The methods mentioned above are actually very simple requirements. It is difficult to make changes and stick to yourself.