Imagine: someone came over to sell a brand new magic pill.
This pill can significantly improve your memory, overall cognitive performance, ability to learn new information, acceptance of facial expressions, emotions, ability to deal with problems, metabolism, risk of heart disease and immune system.
Will you buy?
Yes, you guessed it: this pill is real, but not in the form of a pill. You can enjoy all these benefits for free, and all you need is to go to bed early. That's it.
But! The Centers for Disease Control and Prevention calls sleep deprivation a public health crisis, and it says one-third of adults do not get enough sleep. About 80% of people report sleep problems at least once a week, and, according to a 2016 study, sleep deprivation "is costing the U.S. economy more than $ 400 billion a year and causing 1.23 million workdays a year.
但是！疾病控制和预防中心(Centers for Disease Control and Prevention)把睡眠剥夺称作是一场公共卫生危机，它表示三分之一的成年人睡眠不足。大约80％的人每周至少报告一次睡眠问题，并且，根据2016年的一项研究，睡眠剥夺“对美国经济造成的损失每年超过4000亿美元，并导致每年123万个工作日的损失”。
If that's not enough, here is an incomplete list of how sleep deprivation can harm you personally:
Your overall cognitive performance—especially your visual attention and ability to form memories—will decline. (More generally, this is the "brain fog" we all experience after late at night.)
Before and after you learn new information, your ability to learn new information will be impaired by lack of sleep.
可能 You may not be able to interpret facial expressions correctly, and even interpret some expressions-even those that are neutral-as threats.
When you encounter obstacles, you may become more irritable and react worse.
In addition to your severely impaired mental capacity, your body is also affected: lack of adequate sleep can lead to weight gain, increase your risk of diabetes and heart disease, and reduce your resistance to the common cold .
This is crazy! All of this is due to lack of sleep!
So what should we do? We have prepared a guide for you to help you get better sleep.
First, find out how much sleep you need. Generally, if you wake up feeling tired, you don't sleep enough.
However, the gold standard of eight hours of sleep per night may not be right for you. A 2015 study questioned whether we needed this magic number, so following your body is the best way to find the right rhythm. The only real guideline is to get as much sleep as possible so that you feel refreshed and energized the next day, and then do it every night. Keeping a sleep diary-like this-can help you solve this problem.
Next, figure out the natural rhythm of your body. Maybe after many years of trying, you need to admit that you are not the type of person to get up early. This is very good! Do this test to find out what type of sleeper you are and don't fight your body's natural tendency to sleep.
Finally, keep a consistent sleep schedule. This is probably the most important part of overall sleep health. We all have a biological clock, which is a 24-hour timer inside the body that naturally tells us when to sleep, rest and feel energized is to maintain this biological clock. Fall asleep and wake up at the same time every day (including weekends), and try to make your schedule as regular as possible, including meal times, exercise habits, screen time (and when to turn off the screen) and sunlight in the morning time. Don't forget to keep the bedroom cool.