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【健康】你的年龄应该睡多久?(受益匪浅)

来源: 南方日报网络版     时间: 2018年10月21日 10:23:55
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(原)(标)(题)(:【健)(康)(】你)(的)(年)(龄)(应)(该)(睡)(多)(久)(?(受)(益)(匪)(浅)()
睡)(不)(好)(,会)(发)(生)(什)(么)(?
1、吃)(太)(多)(
假)(如)(你)(一)(天)(不)(能)(保)(证)(8小)(时)(的)(睡)(眠)(,那)(么)(你)(更)(容)(易)(变)(胖)(,之)(后)(也)(更)(难)(减)(肥)(。你)(觉)(得)(疲)(惫)(的)(时)(候)(,你)(的)(身)(体)(自)(然)(会)(需)(要)(碳)(水)(化)(合)(物)(来)(继)(续)(工)(作)(。你)(熬)(过)(通)(宵)(之)(后)(,第)(二)(天)(不)(仅)(需)(要)(咖)(啡)(因)(的)(支)(撑)(,你)(还)(会)(大)(量)(摄)(入)(糖)(类)(。
长)(期)(睡)(眠)(不)(足)(会)(使)(瘦)(素)((leptin)水)(平)(降)(低)(,却)(使)(饥)(饿)(素)(水)(平)(升)(高)(,让)(你)(的)(饥)(饿)(感)(更)(强)(烈)(,也)(让)(你)(变)(得)(更)(胖)(。即)(使)(只)(有)(一)(夜)(睡)(眠)(不)(足)(也)(会)(使)(饥)(饿)(素)(水)(平)(升)(高)(,让)(人)(更)(加)(渴)(望)(高)(热)(量)(、高)(碳)(水)(化)(合)(物)(的)(食)(物)(。
2、情)(绪)(暴)(躁)(
女)(性)(比)(男)(性)(更)(易)(受)(睡)(眠)(不)(足)(的)(影)(响)(,假)(如)(女)(性)(睡)(眠)(不)(足)(,起)(床)(后)(的)(态)(度)(也)(会)(更)(暴)(躁)(、更)(愤)(怒)(、更)(加)(咄)(咄)(逼)(人)(。主)(要)(是)(由)(于)(激)(素)(波)(动)(,女)(性)(也)(比)(男)(性)(更)(易)(失)(眠)(。
长)(期)(睡)(眠)(不)(足)(还)(会)(让)(人)(缺)(乏)(警)(觉)(性)(,注)(意)(力)(集)(中)(的)(时)(长)(也)(会)(缩)(短)(,难)(以)(保)(持)(注)(意)(力)(集)(中)(状)(态)(,也)(难)(以)(一)(心)(多)(用)(,言)(语)(记)(忆)(能)(力)(也)(会)(下)(降)(。经)(过)(测)(验)(,长)(期)(睡)(眠)(不)(足)(的)(人)(在)(判)(断)(力)(和)(冲)(动)(控)(制)(方)(面)(会)(出)(现)(更)(多)(认)(知)(能)(力)(问)(题)(。
3、易)(生)(病)(
一)(晚)(高)(质)(量)(的)(睡)(眠)(能)(让)(免)(疫)(系)(统)(正)(常)(运)(转)(。当)(我)(们)(睡)(觉)(时)(,体)(内)(的)(免)(疫)(系)(统)(会)(进)(行)(夜)(间)(巡)(视)(,查)(看)(体)(内)(是)(否)(存)(在)(病)(原)(体)(。睡)(觉)(时)(,我)(们)(的)(身)(体)(会)(清)(理)(细)(菌)(和)(病)(毒)(。如)(果)(你)(的)(睡)(眠)(时)(间)(少)(于)(7小)(时)(,你)(患)(感)(冒)(的)(可)(能)(性)(也)(会)(是)(其)(他)(人)(的)(3倍)(。
4、吸)(引)(力)(下)(降)(
除)(了)(隐)(性)(问)(题)(,睡)(不)(好)(还)(有)(一)(个)(最)(直)(观)(的)(体)(现)(——会)(让)(你)(变)(丑)(,据)(英)(国)(萨)(里)(大)(学)(研)(究)(发)(现)(,每)(晚)(睡)(眠)(不)(足)(6小)(时)(,持)(续)(一)(周)(,人)(体)(内)(就)(会)(有)(711种)(基)(因)(功)(能)(改)(变)(,涉)(及)(新)(陈)(代)(谢)(、免)(疫)(力)(和)(抗)(压)(等)(功)(能)(。
垃)(圾)(睡)(眠)(与)(好)(睡)(眠)(
“垃)(圾)(睡)(眠)(”的)(五)(大)(表)(现)(:
1.看)(电)(视)(、听)(音)(乐)(时)(会)(睡)(着)(;
2.强)(迫)(自)(己)(按)(“点)(”睡)(觉)(、起)(床)(,但)(这)(“点)(”总)(在)(改)(变)(;
3.自)(然)(醒)(后)(,强)(迫)(延)(长)(睡)(眠)(时)(间)(;
4.晚)(上)(不)(睡)(,靠)(白)(日)(或)(双)(休)(日)(补)(觉)(;
5.工)(作)(压)(力)(大)(,晚)(上)(需)(加)(班)(,但)(在)(高)(强)(度)(的)(工)(作)(结)(束)(后)(会)(立)(马)(睡)(觉)(。
好)(睡)(眠)(的)(尺)(度)((睡)(眠)(量)(的)(需)(求)(是)(由)(醒)(来)(感)(觉)(神)(清)(气)(爽)(决)(定)(的)():
1.能)(在)(10-20分)(钟)(入)(睡)(,入)(睡)(时)(间)(长)(期)(小)(于)(10分)(钟)((入)(睡)(时)(间)(长)(期)(大)(于)(30分)(钟)(则)(为)(失)(眠)();
2.睡)(眠)(中)(不)(醒)(或)(偶)(尔)(醒)(来)((如)(小)(便)()又)(能)(很)(快)(在)(5分)(钟)(入)(睡)(,直)(至)(第)(二)(天)(早)(晨)(;
3.夜)(间)(睡)(眠)(无)(惊)(梦)(,做)(梦)(醒)(后)(很)(快)(忘)(记)(;
4.早)(晨)(睡)(醒)(后)(精)(力)(充)(沛)(,心)(旷)(神)(怡)(,轻)(松)(愉)(快)(,无)(疲)(劳)(感)(,工)(作)(效)(率)(高)(;
5.睡)(眠)(中)(没)(有)(或)(很)(少)(噩)(梦)(、异)(常)(行)(为)(等)(。
你)(的)(年)(龄)(睡)(多)(久)(合)(适)(?
最)(理)(想)(的)(睡)(眠)(长)(度)(是)(7~9小)(时)(,每)(个)(个)(体)(所)(需)(时)(间)(可)(能)(在)(此)(基)(础)(上)(有)(增)(有)(减)(。保)(证)(睡)(眠)(习)(惯)(是)(很)(重)(要)(的)(。有)(些)(人)(为)(了)(晚)(上)(睡)(得)(更)(香)(,下)(午)(要)(努)(力)(让)(自)(己)(保)(持)(清)(醒)(,我)(这)(样)(建)(议)(他)(们)(,假)(如)(不)(得)(不)(小)(睡)(一)(下)(的)(话)(,一)(定)(要)(记)(住)(以)(下)(技)(巧)(:要)(么)(睡)(上)(25分)(钟)(,要)(么)(睡)(上)(90分)(钟)(,不)(能)(多)(也)(不)(能)(少)(,还)(有)(,下)(午)(三)(点)(之)(后)(不)(宜)(小)(睡)(。
美)(国)(全)(国)(睡)(眠)(基)(金)(会)(最)(新)(版)(的)(睡)(眠)(指)(南)(,针)(对)(不)(同)(年)(龄)(层)(给)(出)(了)(不)(同)(的)(睡)(眠)(指)(导)(建)(议)(。
出)(生)(至)(3个)(月)(龄)(的)(小)(婴)(儿)(,需)(要)(长)(达)(14至)(17小)(时)(的)(睡)(眠)(。
1岁)(至)(2岁)(的)(幼)(儿)(每)(天)(需)(要)(11至)(14小)(时)(睡)(眠)(。
6岁)(到)(13岁)(的)(学)(龄)(儿)(童)(,建)(议)(每)(日)(保)(持)(9到)(11小)(时)(睡)(眠)(。
14岁)(至)(17岁)(的)(青)(少)(年)(每)(天)(应)(当)(睡)(8至)(10小)(时)(,处)(于)(青)(春)(期)(的)(人)(需)(要)(更)(多)(睡)(眠)(。但)(即)(便)(如)(此)(,一)(天)(超)(过)(11小)(时)(的)(睡)(眠)(时)(间)(也)(会)(对)(健)(康)(不)(利)(。
对)(于)(18岁)(至)(64岁)(的)(成)(年)(人)(来)(说)(,每)(天)(7至)(9小)(时)(的)(睡)(眠)(最)(佳)(,6小)(时)(或)(10小)(时)(也)(行)(,但)(少)(于)(6小)(时)(或)(多)(于)(10小)(时)(都)(不)(推)(荐)(。
而)(对)(于)(65岁)(以)(上)(的)(人)(来)(说)(,新)(指)(南)(提)(供)(了)(7至)(8小)(时)(的)(睡)(眠)(时)(长)(建)(议)(。有)(些)(老)(年)(人)(只)(睡)(5小)(时)(,通)(常)(他)(们)(起)(得)(很)(早)(,但)(白)(天)(一)(直)(在)(犯)(困)(。
有)(些)(人)(的)(睡)(眠)(时)(间)(虽)(然)(长)(期)(低)(于)(建)(议)(睡)(眠)(时)(长)(,但)(他)(们)(却)(拥)(有)(更)(高)(质)(量)(的)(睡)(眠)(。个)(体)(差)(异)(的)(确)(存)(在)(,衡)(量)(睡)(眠)(是)(否)(充)(足)(的)(一)(个)(标)(准)(就)(是)(看)(第)(二)(天)(你)(是)(否)(感)(觉)(很)(清)(醒)(,精)(力)(充)(沛)(。
身)(体)(真)(正)(需)(要)(的)(是)(放)(松)(
印)(度)(瑜)(伽)(大)(师)(萨)(古)(鲁)(说)(:身)(体)(需)(要)(的)(不)(是)(睡)(眠)(,而)(是)(放)(松)(。
如)(今)(,人)(们)(辛)(苦)(地)(做)(每)(件)(事)(情)(,在)(大)(街)(上)(、地)(铁)(里)(、工)(作)(场)(所)(甚)(至)(公)(园)(里)(,我)(们)(到)(处)(都)(能)(看)(到)(人)(们)(以)(紧)(绷)(的)(状)(态)(生)(活)(。不)(论)(是)(走)(路)(、说)(话)(还)(是)(工)(作)(,人)(们)(往)(往)(不)(能)(轻)(松)(愉)(快)(地)(去)(做)(,而)(只)(有)(的)(行)(为)(会)(造)(成)(更)(多)(的)(伤)(害)(而)(不)(是)(健)(康)(快)(乐)(。
“不)(要)(和)(生)(命)(打)(仗)(,你)(不)(是)(要)(对)(抗)(生)(命)(,你)(就)(是)(生)(命)(本)(身)(。只)(是)(和)(生)(命)(同)(步)(,你)(就)(会)(发)(现)(你)(能)(够)(轻)(松)(地)(过)(好)(它)(。保)(持)(健)(康)(愉)(悦)(并)(不)(是)(一)(场)(战)(争)(。做)(一)(些)(让)(你)(享)(受)(的)(事)(:玩)(游)(戏)(、游)(泳)(、散)(步)(等)(。如)(果)(你)(除)(了)(吃)(薯)(片)(之)(外)(不)(喜)(欢)(做)(任)(何)(其)(他)(的)(事)(,那)(才)(是)(问)(题)(!否)(则)(,以)(轻)(松)(的)(状)(态)(做)(事)(,这)(不)(是)(个)(问)(题)(。”
推)(荐)(阅)(读)(
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