How long should you sleep to be healthy?

How long should you sleep to be healthy?

How much sleep you feel suitable for each day varies from person to person, and most people need to ensure 7 to 10 hours of sleep.

The Stanford University Human Sleep Research Center recommends two methods that can help you calculate how long you need to sleep.

  Experts using vacation time calculations recommend that people keep a record of how many hours they sleep each day while on vacation.

During the holiday, the body will adjust itself. At the end of the holiday (usually it takes more than 5 days), your body will generally adjust to a natural sleep pattern. At this time, sleeping for a few hours at night should be the ideal sleep time that meets your body’s needs.

  What about people who do n’t have a chance to take a vacation?

  Dr. Kushda, director of the Sleep Research Center, said that it is possible to calculate the reduction of sleep time on weekdays and weekends, and to grasp a suitable time period.

  Experts remind people that once they figure out how much sleep they need, they should work out a schedule for rest and resolutely follow it.

  First, you must go to bed on time every day.

In general, the best time to sleep is between 9pm and 11pm.

If it is too late, it is difficult to ensure adequate sleep, and it is very harmful to the skin.

It is best to fall asleep naturally and wake up naturally.

If you need an alarm to wake you up, set it to a fixed time, which will help you adjust your biological clock.

  In addition, the daytime rest should be controlled within 45 minutes.

This time will help you rejuvenate. If it takes too long, you will still feel dizzy after waking up, and it will affect your sleep at night.

  Here are 10 tips to ensure good sleep: Tip 1-Avoid Caffeine, Alcohol and Tobacco Of course, this does not mean that you will say goodbye to these bad habits, we just recommend that you distance yourself a few hours before bedtimeAlso.

Caffeine-containing beverages, such as coffee, tea, soda and chocolate, can cause nerve excitement in humans and affect sleep quality.

Alcohol, although it can make people sleepy to some extent, but this drowsiness does not last all night. Alcohol can play a sedative role. At the same time, the concentration of alcohol in the body decreases, and our sleep isWill be affected by interference.

  Tip 2-Calcium in hot milk or herbal tea milk can help the body relax better, if it is hot milk, the effect is even better.

But maybe not everyone likes the taste of milk, then they can choose herbal teas. These teas are specially made for sleep, which is very helpful for relaxing and improving the quality of sleep.

  Tip 3-Meditation Behavior Therapy This treatment can be used alone or in conjunction with a prescription prescribed by a doctor.

Meditation behavior therapy consists of two components, meditation and action, which help you solve mental and physical problems and prevent insomnia.

  Tip 4-Create a Good Sleeping Environment Please Note: The room where you sleep is important for sleep quality.

Keep it dark, clean and well ventilated.

Please keep the room at a proper temperature.

Make sure you have enough blankets and soft pillows in your sleep. You need to know the comfortable environment to get good sleep.

  Tip 5-Relax your body, massage, hot tub A bath filled with hot water is most suitable for you who are tired and tired, but know that it will also improve your sleep quality.

In addition, massage after hard work is also effective.

Massage and hot bath will dispel your mental stress and improve the quality of your sleep.

  Tip 6-Do not snore during the day. A nap during the day will affect sleep at night.

Compared to snoring during the day, there is no doubt that the quality of sleep at night is much higher.

  Tip 7-Regular exercise. For white-collar workers in the office, physical exercise is essential.

According to surveys, those who exercise regularly are more apparent in their sleep quality than those who do not exercise, and experience insomnia.

Please maintain 20 minutes of outdoor activities every day so that your body can reach the state of excitement, so that he will feel tired and rest well in the evening.

  Tip 8-Have a good schedule. Life can’t be tedious, but the body has a soft spot for strict timing.

Try to get up and go to bed at the same time every day, and don’t indulge yourself until the weekend.

Carefully observe the sleep time you need every day, and then make a detailed schedule, I believe your body will like this rigorous schedule.

  Tip 9-Develop a correct understanding of the bed. There is only one function of a bed, which is to sleep.

Many people like to read and work on the bed, or watch TV, or even eat. This will affect your subconscious mind and give you a wrong understanding of the function of the bed.Also, do not watch TV or read more than 30 minutes before sleeping.

If so, your spirit will continue to be agitated.

The best sleep state is to think about nothing.

  Tip # 10-There may be many reasons for insomnia to seek a doctor, physical or psychological, so it is difficult for individuals to see themselves clearly. At this time, it is wise to ask a doctor for help.

Your doctor’s prescription will help you with headaches and insomnia, but keep in mind that there are impurities in the use of medicines.

Eight taboos for women to fall asleep

Eight taboos for women to fall asleep

The general principle of fall sleep is-go to bed early and get up early to cope with autumn weather.

After a relatively little sleep in the summer, autumn can pay attention to sleep well, just replace compensation gradually.

“Su Wen · Four Seasons Concerning Gods” said: “In autumn and March, this is called Rong Ping.

The weather is anxious, the atmosphere is bright, and the morning lies early and rises up with the chicken.

Make Zhi Zhi peaceful, in the shape of slow autumn, converge the spirit, make Qi Qi flat, nothing but its purpose, make the lungs clear.

This autumn Qi should also be the way to raise. ”

That is to say, in the three months of autumn, autumn is refreshing, everything is collected, and people’s living conditions should be adapted to the climate.

In addition to going to bed early and getting up early, autumn sleep should also pay attention to the following aspects.


Don’t be emotionally excited before going to bed, be angry, feel ups and downs, which will cause the distortion of qi and blood, which will not only directly lead to insomnia, but also hurt the body.

Therefore, you must control your emotions before going to bed, keep calm as much as possible, refrain from anger, sorrow, worry, and especially not be irritated.


Avoid excessive entertainment before bedtime Some people like night entertainment, especially young people, are all night cats!

I don’t care about time at night.

Excessive recreational activities tend to keep people’s nerves excited and think that it will affect sleep.

Therefore, if you want to have fun at night, don’t play too late.

After entertaining, you should calm down by going for a walk or sitting, and then go to bed.


Avoid sleeping when you open your mouth and close your mouth to maintain vitality.

If you open your mouth and breathe through your mouth, breathing cold air and dust can easily hurt your throat, lungs, and stomach.

So the bad habit of opening your mouth to sleep must be changed.


Avoid sleeping and eating. Sleeping and eating will increase the burden on the stomach and intestines, which will not only affect falling asleep, but also easily cause indigestion.

If you sleep and eat for a long time, it will definitely harm your body.

Of course, you cannot go to bed hungry.

If you feel dry before going to bed, you can eat soft food appropriately, and you should rest after eating for a while.


Avoid drinking tea before going to bed. Coffee and caffeine in coffee can stimulate the central nervous system, cause excitement, and make it difficult to fall asleep.

In addition, too much tea or coffee causes frequent urination at night and is not conducive to sleep.


Avoid talking when going to bed. After lying in bed and talking more, it will also make people excited and not easy to fall asleep.

At the same time, lying down said more, easy to hurt lungs.

Therefore, there is actually someone in the room after you go to bed. You should not talk to others first. If others want to talk to you, don’t talk too long. You can politely explain to the other person that you are not in bed.


Avoid sleeping when covering your face When sleeping, if you cover your face with a blanket or quilt, it will affect breathing and cause hypoxia, which is extremely detrimental to your health.


Avoid being blown by the wind while sleeping. The human body’s ability to adapt to environmental changes in the sleep state is reduced, and it is vulnerable to wind evils.

Therefore, when sleeping in the fall, do not sleep in the wind, the bedroom window should not be opened too large, especially when the wind is strong, we must be more vigilant.
  Regarding the fall sleep, in addition to the “two early” (early bed and early rise) and “eight taboos” (note the above), each person should also pay attention to their specific circumstances.
It is important to realize that although cool autumn is good for sleep, sleep will not “care” you unconditionally because of the fall.

To really achieve good sleep in the fall, it is still very particular about it.

Comprehensive treatment of insomnia with traditional Chinese medicine

Comprehensive treatment of insomnia with traditional Chinese medicine

Sleep is a necessary process of life.

According to research, a person can persist for up to a month if they do not eat food, but they cannot survive 10-14 days without sleep.

Many diseases are caused by poor sleep.

Sleep is also related to human life.

Therefore, maintaining scientific sleep is very important.

Generally speaking, adolescents need to sleep for 8-9 hours a day, 8 hours for middle-aged people and 7 hours for seniors.

However, with the acceleration of the pace of life and the intensification of social competition, the incidence of insomnia has been increasing, and it has spread from the elderly to the young.

  Insomnia is also known as “inappropriateness”.

The lightest ones are difficult to enter, and they can easily wake up if they have worries. Sometimes they can’t wake up again when they wake up. Sometimes they can’t wake up all night.

It is often accompanied by headache, dizziness, palpitations, forgetfulness, and dreaminess.

Insomnia is mostly caused by inadequate chemical sources and loss of mind; yin deficiency and fire, but yin does not converge yang; guilty conscience, unease or phlegm, real fire, and disturbance of mind.

This card is more common in diseases such as neurasthenia, neurosis and anemia in western medicine.

  The mechanism and role of acupuncture in treating insomnia: It has been recorded in ancient times by using acupuncture to treat insomnia. The mechanism and effect of acupuncture in treating insomnia are to coordinate yin and yang, recuperate and eliminate evils, and dredge meridians to achieve the purpose of improving sleep.

  (1) Harmonizing Yin and Yang: The article “Lingshu · Root Knot” states: “The essence of using the needle lies in knowing how to adjust yin and yang, tune yang and yin, essence is light, and is shaped in qi, so that God is hidden.

“Improved the role of acupuncture in treating yin and yang.

The human body maintains a relatively balanced state of yin and yang under normal sleep conditions.

If there are causes that cause insomnia, such as deficiency of heart and spleen, yin deficiency and fire, timidity, timidity, and discomfort in the stomach, etc., it will lead to insomnia due to yin and yang.

The key to acupuncture treatment of insomnia is to adjust the predominance of yin and yang according to the attributes of the syndrome, so that the body is classified as “yin and yang secret” and restore its normal physiological functions.

Such as Yang Qi Sheng, Yin Qi Deficiency can cause insomnia.

Conversely, yin and qi deficiency can cause drowsiness.

Both of them can be treated by taking photos of Zhaohai and Shenmai of the penis, but insomnia should be complemented by yin and yang, and lethargy should be supplemented by yang and yin.

  (2) Righteousness and Evilization: Righteousness is to help the disease resistance ability; Evilization is to eliminate the pathogenic factors.

The occurrence and development of insomnia is also a process in which the righteousness and the evil are fighting each other in some cases. Acupuncture can correct the evils, so it can receive the effect of improving sleep.

For example, insomnia due to stomach qi, flaming heart, internal disturbance of phlegm and heat, and inflammation due to liver stagnation and fire syndrome are all caused by evil facts, which hurt the righteousness for a long time, making insomnia more lingering and difficult to heal.

At this time, acupuncture and moxibustion are used to correct the evil, and both acupuncture and moxibustion have a righting effect; acupuncture and diarrhea and bloodletting have the effect of relieving the evil, but in the specific application, it must be considered in conjunction with the special characteristics of acupoints.

  (3) Unblocking the meridians: The meridians of the human body are “internal organs belong to the internal organs, external to the limb joints”, the distribution of the twelve meridians, the yang meridian on the table of the four limbs, and the six meridians;The connection of Wuluo, the communication surface, forms the path of qi and blood circulation, maintaining normal physiological functions.

There is a close relationship between meridians and qi and blood and organs. The occurrence of insomnia can be related to qi and blood disorders and viscera and disorders. These pathological characteristics can be reflected on the meridians and the acupuncture can adjust the balance between meridians and organs.So as to achieve the purpose of improving sleep.
  Acupuncture treatment of insomnia:[Moxibustion]Acupoints: Sanyinjiao, Shenmen, Xinyu, Baihui, Neiguan, Zusanli Operation: (1), Ginger moxibustion: Soybean moxa moxibustion can be used for each point 5-10Zhuang, once a night, 5 times for a course of treatment.

  (2) Mild moxibustion: each point can be moxibusted for 10-15 minutes, once a night, 7 times as a course of treatment.

  (3) Ai Zhu moxibustion with celery root: take fresh celery root and cut into 0.

Place a 2 cm slice on the acupoint and place 3-5 moxa moxibustion once a night.

  (4) Pearl layer powder treatment: take pearl layer powder, salvia powder, sulfur powder, borneol and other equal amounts, and fill the umbilical fossa for treatment once a night, 7 times for a course of treatment.

  (5) Cinnabar dressing: take the feet of Yongquan Point, grind 3-5 grams of Cinnabar into fine noodles, use a clean white cloth, apply paste instead, fill cinnabar evenly, and then apply Yongquan Point externally.Fix the tape, wash your feet with hot water before use, and apply before bed.

  [Skin Acupuncture]Acupoints: Common points: 1?
7 double-sided, thoracic spine 5?

12 ends.

  Spare points: forehead, head, eyebrow arch, Shenmen, Zusanli, Sanyinjiao.

  Operation: Take all the above parts, focus on using skin acupuncture to puncture the common points, with mild or moderate techniques.
Start with the cervical spine and pierce twice from top to bottom.

Then in the thoracic spine 5?
Twelve thorns, three stitches per traverse.
0 on the acupoint surface.


Thorn 20?
50 times.

The forehead was beaten horizontally with three lines, and the head was beaten with a mesh.

Same as before.

Local skin flushing or slight bleeding is appropriate.

Once a day or every other day, 12 times is a course of treatment, and the course is separated by one week.

  Note: (1) This method is used for patients with neurosis, mainly insomnia.

And the short course of disease is better, the long course of disease is less effective.

  (2) The technique of skin acupuncture should be practiced, and this law should be implemented by professionals.

  (3) Acupuncture treatment of insomnia should be combined with self-psychological adjustment, maintaining a regular lifestyle and appropriately reducing work stress.

  [Auricular Point Pressing Pills]Acupoints: Common points: Heart, Fate, Shenmen.

  Spare points: kidney, subcortex, liver, endocrine, spleen.

  Operation: Generally, only the common points are taken, and when the effect is not obvious, additional 1-2 points are selected.

The sticking material can be Wang Buliuxingzi, mung bean or borneol (prepared into large rice grains) and sticking on the through hole.

Then acupuncture each point for 1 minute to make the pinna congestive and fever.

Have the patient self-anesthetize the auricular point 3 daily?
5 times, must press once before going to bed, the time is about 1?
2 minutes.

Change the patch once every other day, and alternately apply the acupuncture points on both sides.

10 sessions is a course of treatment, with the interval of 4 days.

  Note: (1) This method is mostly used for newly acquired or mild insomnia, and has a certain preventive effect.

  (2) According to the author’s experience, the key is half an hour before bedtime. If you can soak your feet with warm water for 10-15 minutes or massage your feet for 3-5 minutes, the effect is better.

  (3) After the acupuncture point is determined by the doctor of this law hospital, the prescription family members apply pressure on their own.

  [Ear acupuncture needles]Acupoints: Common points: heart, kidney, middle, Shenmen, under the leather.

  Spare points: stomach, liver, pillow, spleen.

  Operation: Take commonly used points. When the effect is not obvious, add spare points as appropriate.

After strictly disinfecting the auricular points, the nail-shaped intradermal needles are buried and fixed with adhesive tape, so that the patients can intervene daily by themselves?
4 times, it is better to feel slight pain, swelling and fever.

Twice the ears at a time, alternating between the ears.

The needle was changed once every 5 days, and twice as a course of treatment.

The treatment interval is 5 days.

  Note: (1) This method is used for patients with severe insomnia.

  (2) Strict disinfection must be observed in compliance with this law. It should not be used in summer to prevent infection.
  (3) If the second course of treatment is not effective, it should be used instead.

  [Prick blood]Acupoints commonly used: Ashi points.

  Spare point: Nei Zhongkui.

  Operation: First, use an ear point detector or a detection stick to carefully measure the sensitive points at the base of the ear and make a mark.

After routine disinfection, use a sterile spring needle or triangular needle to puncture quickly, and the bleeding is as large as mung beans.

The onset of thorns only occurs once a day or once every other day with alternating ears.

If the effect is not obvious, you can puncture the Zhongkui point on the other side.

5?7 times for a course of treatment.

  Precautions: (1) It is better to observe the treatment time in the morning or afternoon, and the effect is worse at night.
  (2) The key to this method is to accurately find Ashi points (sensitive points).

Neizhongkui points are usually acupunctured at the midpoint of the horizontal stripes of the lateral finger joints.

  (3) Pay attention to strict disinfection.

  [Body Needle Plus Application]Acupoints: Common points: Baihui, Sishencong.

  Spare point: Yongquan.

  Operation: Take all the points.

Acupuncture is commonly used for acupoints.

Needle 100 sessions first, cross 1 inch forward, apply quick and even twisting to the left and right, for 2 minutes, with an interval of 10 minutes, and then perform the anterior method. Repeat 3 times to make the patient take the needle for 48 hours.

After the Baihui acupuncture, following the acupuncture of the four Shensongs, they all moved 1 inch forward. The lifting method was light, fast, and the needles were evenly distributed for 2 minutes, with an interval of 10 minutes.With needle for 24 hours.

After the needle is ejected, a hundred stitches will continue as before.

So, take 9 days as a course of treatment, and the interval between treatments is 3 days.

  Spare points apply.

Take pearl powder, cinnabar powder, rhubarb powder, and Schisandra powder and mix well.

Take 3g each time, use fresh bamboo to make a paste, divide it into two, and apply it on a 5cm × 5cm medical tape.

Each night before bedtime, it is posted on the left and right Yongquan points for 9 consecutive days as a course of treatment and the interval between treatments is 3 days.

  Note: (1) The common acupuncture points in this method adopt the repeated needle retention method. Care should be taken to sterilize the points in the acupoint area closely. The needle should be sterilized once to prevent needle breakage.

Do not wash your hair during needle retention.

  (2) This method is used for severe insomnia.

10 small tricks let you get rid of the buns face


10 small tricks let you get rid of the buns face

Although the round face is very cute, it is not one of the aesthetic standards.

V-shaped melon face has become the pursuit of beauty now.

So what should you do away from the round cake face? Let’s take a look at the article.

銆€銆€1, the correct chewing method of chewing can even affect your symmetrical face shape, and even the gang helps to become particularly prominent, so that even if you eat less, you will feel very fat.

The correct way to chew is that the best bite of food can be under the mouth of the teeth, 15 to 25, and slowly chew, in order to make the face three-dimensional.

銆€銆€2, after the meal black coffee to eliminate the face swelling caused by facial swelling is difficult to eliminate is that the body’s excess water is not removed in time, take a hot bath every day, then drink a cup of black coffee.

This can replace the excess water or toxic substances in the body, and then use the swelling function of black coffee to help eliminate facial swelling.

銆€銆€3, towel hot compress with a hot towel to face, can relieve the muscles of the face, help the face to relax, with some facial movements, the effect of face-lift will be better.

Towels are usually changed every 5 minutes, preferably alternately.

Each hot compress time is 15-20 minutes.

銆€銆€4, honey detoxification honey rich in lungs and cough, laxative, detoxification and beauty have a significant effect.

The main components of honey, glucose and fructose, are easily absorbed by the body.

Eating honey can achieve the effect of expelling toxins and beauty.

Honey can also eliminate excess water in the body to achieve a face-lifting effect.

銆€銆€5, celery thin face peeled grapefruit, wash celery.

Celery, grapefruit pulp together into the juicer squeezed into juice.

Apply to the board and wash with warm water after 15 minutes.

The effect of this celery mask is to cleanse the dirt and impurities in the skin cells, remove the skin oil and firm the face.

The face of this mask is fast and worth a try.

銆€銆€6, essential oil face-lifting face oil can remove toxins and excess water, firming facial skin and improving facial muscle relaxation.

Puffy state.

Tighten the skin and improve facial lymph circulation.

Lift the falling muscles.

Remove the double chin.

Clean the face, apply 4 to 5 drops of essential oil evenly on both sides of the cheek, apply the area that needs face-lifting, and massage the face alternately with two hands until the essential oil is absorbed.

銆€銆€7, detox vegetables actually eat more vegetables have a lot of benefits for our body, and eat more detoxified vegetables can very good discharge of our body’s toxins and water, so our face will not be redundantIt is swollen with water.

銆€銆€8, glutinous rice edema glutinous rice is definitely a woman’s intimate “sweet honey”, the effect of eliminating edema is the first in the weapon list, and clear blood and detoxification, more effective for spots and adolescent acne, is a must-have food on women’s table,It is also a must-have beauty product for women’s dressing tables.

銆€銆€9, face-lifting gadgets are now endlessly thin face gadgets to say more useful is not, mainly in the application of professional face-lift products, can create a good face-lifting method, help the effect of face-lifting.

銆€銆€10, thin face products in addition to doing face-lifting massage, with a better face-lifting product integrated massage, you will receive a better face-lift effect.

After rubbing the face-lifting product, put your hands on the chin pair, and use the power of the index finger, middle finger and ring finger to refine the lines on both sides; then replace the index finger, the strength of the middle finger, draw the circle from the corner of the mouth to the face.Massage, try to narrow the scope of the massage and increase the massage.

For the health, insist on drinking three cups of green tea every day.


For the health, insist on drinking three cups of green tea every day.

According to the latest issue of the Journal of Clinical Nutrition in the United States, a Japanese study found that drinking two to three cups of green tea a day can reduce the risk of dementia in elderly (aged food) by about half.

銆€銆€Researchers have pointed out that green tea has long been known to have anti-radiation and plasma-lowering effects.

This new study specifically investigates the cognitive situation of older people over the age of 70.

It turned out that 70% said they drink at least two to three cups of green tea a day. Among these people, the prevalence of Alzheimer’s disease is the lowest.

On the contrary, among those who drink a cup every day, or do not drink green tea at all, there are more people with Alzheimer’s disease, which is about half more than the former.

銆€銆€Why does this happen?

The researchers explained that this has a lot to do with the catechins contained in green tea.

Catechin is the main component of tea polyphenols in green tea. It is also an important antioxidant substance, which can eliminate harmful free radicals in the human body and thus has a strong effect on preventing and improving the symptoms of Alzheimer’s disease.

More importantly, tea polyphenols are doped substances with strong diffusion ability.

Therefore, the catechins can smoothly pass through the physiological barrier of the human body and reach the central nervous system and other organs of the body, which enhances the prevention of Alzheimer’s disease.

銆€銆€The researchers also pointed out that elderly people who drink more than three cups of green tea a day have a lower chance of suffering from Alzheimer’s disease. Their overall memory, attention and language use ability are also significantly higher than usual.People who drink green tea.

It is precisely because Japan is a nation that likes to drink green tea. Therefore, some surveys show that the incidence of Alzheimer’s disease in Japan is significantly higher than that in Europe and America.

How to prevent overeating during weekends during weight loss


How to prevent overeating during weekends during weight loss

When you lose weight, too many MMs can control their diet very well from Monday to Friday because of work.

But on the weekends, when you go online or watch TV, you will unknowingly eat a lot of things, so the first five days of weight loss efforts will soon be abandoned.

So how to prevent violence?

We can look at some tips for preventing binge eating during weight loss.

銆€銆€(1) Going out of the house to enjoy the weekend. Most of the fat MM weekends often stay at home, it is easy to pick up a bag of snacks and start 鈥渃riminal鈥?

So, what you need to do is go out for a weekend, or go shopping, enjoy the weekend and let yourself have a happy mood!

銆€銆€If you need to stay at home, be sure to keep yourself busy, don’t worry about your family’s snacks (do not keep it at home), drink plenty of water to make yourself feel full, and so on.

In short, what you have to do is not to let the extra food appear in your sight.

The special thing you don’t want to do is to watch TV at home while eating snacks.

銆€銆€(2) Discover delicious and low-calorie recipes.

This way you can also exercise your own cooking skills.

Don’t remind you that don’t because these foods are low in degeneration and they do it themselves, just eat them!

銆€銆€(3) Formulating a diet program that prevents elasticity. The usual diet control is too strict and the top of the weekend.

If you strictly limit your diet, your body will often spoil you.

Make a plan that is reasonably flexible so you don’t have to worry about the idea of 鈥渃ompensating鈥?on the weekend!

銆€銆€(4) Preparing the 鈥淢eeting Plan鈥?is the most concentrated time of the party.

Therefore, it is necessary to thoroughly prevent riots and formulate a set of “meal plan” to test your own time!

銆€銆€The most important point is to take weight loss as a kind of life, not to deal with what special relief, and to enjoy the fun of losing weight, so that we will not be afraid of overeating and knocking us down.