睡眠不足的10大表现 饮食来提高睡眠质量-看世界

睡眠不足的10大表现 饮食来提高睡眠质量

充足的睡眠对大家的健康会非常的重要,平时大家一定要注意做好预防的工作,因为大家要保持健康的生活,这样对于工作才有比较好的后盾,也是一项很基本的保持。其实生活当中睡眠不足这样的现象是相当的常见的,并且当睡眠不足的情况下对于人们的精神也是有很多的影响的,因此低于睡眠不足出现的时候的主要的症状。那么,哪些状态是表示睡眠不足的呢?下面跟随360常识网一起看看吧。

充足的睡眠对大家的健康会非常的重要,平时大家一定要注意做好预防的工作,因为大家要保持健康的,这样对于工作才有比较好的后盾,也是一项很基本的保持。其实生活当中睡眠不足这样的现象是相当的常见的,并且当睡眠不足的情况下对于人们的精神也是有很多的影响的,因此低于睡眠不足出现的时候的主要的症状。那么,哪些状态是表示睡眠不足的呢?下面跟随360常识网一起看看吧。

Adequate sleep is very important for your health. Usually, you must pay attention to prevention work, because you need to keep healthy, so that you can have a good backing for work, and also a very basic maintenance. In fact, lack of sleep is quite common in life, and when lack of sleep has a lot of influence on people's spirit, so it is lower than the main symptoms when lack of sleep occurs. So, which states indicate lack of sleep? Let's follow 360 common sense.

睡眠不足的表现

Sleep deprivation

1、立即入睡

1. Go to sleep immediately

你可能以为这是良好睡眠的表现,事实恰恰相反。据研究报告,如果你经常在躺下5分钟内就睡着,你可能有严重的睡眠不足,甚至睡眠障碍。

You may think it's a sign of good sleep, but the opposite is true. According to the research report, if you often fall asleep within 5 minutes of lying down, you may have serious sleep deficiency or even sleep disorder.

2、变得笨手笨脚

2. Become clumsy

有些人可能觉得,自然而不造作的笨拙会显得可爱,但是,睡眠不足也可能导致运动技能的问题,譬如脚步不稳,或者行动中磕磕绊绊。

Some people may think that natural but not artificial clumsiness will be lovely, but lack of sleep may also lead to motor skills problems, such as unsteady feet, or stumbling in action.

3、比平时更容易冲动

3. More impulsive than usual

缺乏睡眠会使得你变得极易冲动,会使你做出与平常完全不同的行为,例如突然开始想吃平时不吃的食物、买下超过预期的衣饰等等。这是因为睡眠不足会影响控制判断、视觉联想、注意力和冲动控制的大脑前额叶皮层。

Lack of sleep can make you very impulsive, and make you do something completely different from the usual behavior, such as suddenly starting to want to eat food that you usually don't eat, buying clothes and accessories that exceed expectations, etc. This is because sleep deprivation affects the prefrontal cortex, which controls judgment, visual association, attention and impulse control.

4、依赖于陈词滥调

4. Relying on cliches

如果你发现自己说话,一直围绕着,诸如“要饭的哪能挑肥拣瘦”、“有备无患”等谚语、短语,而你并非退休人员,那么,有可能是需要打个盹了。额叶与言谈有关,建设性的思维和创造力会深受睡眠剥夺的影响。专家认为,睡眠不足的人,很难有自发的复杂讲话,很多会出现口齿不清、口吃、讲话单调,或者使用陈词滥调。

If you find yourself talking all the time around proverbs and phrases like "where can a beggar be choosy or thin" and "be prepared for danger", and you are not a retiree, you may need to take a nap. The frontal lobe is related to speech, and constructive thinking and creativity are deeply influenced by sleep deprivation. Experts believe that it is difficult for people who lack sleep to have spontaneous and complex speech. Many of them will have slurred, stuttered, monotonous speech, or use cliches.

5、健忘

5, forgetfulness

如果你出门邮寄东西,到了地方才发现被忘在了家里;或者总是记不住新同事的名字,尽管听过好几遍,缺乏休息很可能会扰乱你的记忆。哈里斯表示,睡眠有助于记忆巩固和情绪处理,如果没有适当的休息,就很难形成记忆,把握不住来龙去脉就难以深思熟虑,并理性的行事。

If you go out and mail something, you find it left at home when you arrive at the place; or you can't always remember the name of your new colleague, although you've heard it several times, the lack of rest may disturb your memory. Harris said that sleep helps memory consolidation and emotional processing. Without proper rest, it is difficult to form memory. If you can't grasp the context, you can't think carefully and act rationally.

6、比平常更容易饥饿

6. More hungry than usual

如果你不能在晚上拥有充足的睡眠,就很难阻止自己对薯片和冰激凌的欲望。因为睡眠不足会增加你的食欲,并影响瘦素和生长素释放多肽。

If you can't get enough sleep at night, it's hard to stop your desire for chips and ice cream. Because lack of sleep can increase your appetite and affect the release of leptin and auxin peptides.

专家说:“瘦素会控制我们停止进食,并产生饱足感;生长素则会给我们饥饿的信号,告诉我们应该进食。当睡眠不足,瘦素和生长素的平衡被打破,瘦素会下降并增加生长素,所以,没有良好的睡眠,身体激素就会控制我们吃得更多。”

Experts said: "leptin will control us to stop eating and produce a sense of fullness; auxin will give us a signal of hunger and tell us that we should eat. When lack of sleep, the balance between leptin and auxin is broken, leptin will decrease and increase auxin, so without good sleep, body hormones will control us to eat more. "

7、一句?需要读两次

7. One sentence? Need to read twice

无法集中注意力,也是没有花足够的时间睡觉的一个明确信号。伴随着睡眠不足,你会缺乏专注,并损害做出瞬间决定的能力,有研究表明,睡眠对于决策有着大用场,譬如驾驶中需要避免事故。

Inability to focus is also a clear sign that you don't spend enough time sleeping. With lack of sleep, you'll lack concentration and impair your ability to make instant decisions. Studies have shown that sleep can be useful for decision-making, such as avoiding accidents while driving.

8、看电影或白天坐飞机时睡着

8. Fall asleep while watching movies or flying in the daytime

当睡着的那一刻,你进入了一个黑暗或沉闷的环境,尤其是在白天睡觉的时候,是睡眠不足的标志之一。如果你睡眠充足,你应该能够保持相当强的警惕性,毕竟,这是白天。

When you fall asleep, you enter a dark or dreary environment, especially when you sleep in the daytime, which is one of the signs of insufficient sleep. If you get enough sleep, you should be able to keep a fairly strong vigilance, after all, it's daytime.

9、放空

9. Emptying

如果你在开车时,错过了高速路的出口,或者忘记了转弯,甚至突然忘记了自己?在开车,那么,你需要更多的睡眠。当然,并非所有“放空”都是不好的。

If you miss the exit of the highway, or forget to turn, or even suddenly forget yourself? Driving, then, you need more sleep. Of course, not all "venting" is bad.

生活节奏的紧凑、工作压力的增大,让白领们加班熬夜成了常有的事情,长期以往,不少人出现入睡困难,早醒,半夜醒来不易再入睡等失眠的困扰。那如何提高睡眠质量呢?

The compact pace of life and the increase of work pressure make it a common thing for white-collar workers to work overtime and stay up late. In the past, many people have trouble falling asleep, waking up early, waking up in the middle of the night and sleeping again. How to improve the quality of sleep?

10、婚姻不谐

10. Marriage disharmony

当你觉得伴侣让你生气时,你可能只是累了。加州大学的一项研究发现,夫妻间更频繁和严重的“战争”,往往发生在没有得到足够的睡眠。研究人员指出,缺乏睡眠就更难避免和处理冲突。

When you think your partner makes you angry, you may just be tired. A study from the University of California found that more frequent and severe "wars" between couples often occur when they don't get enough sleep. Lack of sleep makes it harder to avoid and deal with conflict, the researchers said.

睡眠质量的好坏会影响到我们的学习生活,所以只有提高睡眠质量,才能够让我们保持健康。那么,睡前吃什么可以提高睡眠质量呢?

Sleep quality will affect our study and life, so only by improving sleep quality can we keep healthy. So, what can you eat before sleep to improve the quality of sleep?

蜂蜜

Honey

大量的糖份具有兴奋作用,但是少量的葡萄糖能够适时地暗示大脑分泌orexin(苯基二氢喹唑啉),这是一种新发现的与思维反应相关的神经传递素。所以滴几滴蜂蜜到温奶或者香草茶中也是有助于睡前放松的。

A large number of sugars have excitatory effects, but a small amount of glucose can timely indicate that the brain secretes orexin (phenyldihydroquinozoline), which is a newly found neurotransmitter related to thinking response. So a few drops of honey into warm milk or vanilla tea can also help you relax before bed.

温奶

Warm milk

睡前喝杯温奶有助于睡眠的说法早已众人皆知,因为牛奶中包含一种色氨酸,它能够象氨基酸那样发挥镇静的功效。而钙能帮助大脑充分利用这种色氨酸。将温和的牛奶盛在奶瓶中,那更会带给你一种回到幼年的温馨之感,轻轻地告诉你“放松些,一切都很好”。

It has long been known that drinking warm milk before going to bed helps people sleep, because milk contains tryptophan, which can play a calming role like amino acids. Calcium helps the brain make the most of the tryptophan. Put the mild milk in the milk bottle, it will bring you a warm feeling back to your childhood, gently tell you "relax, everything is good".

杏仁

Almond

杏仁中不但有丰富的蛋白质、维生素等营养成分,和蜂蜜一样,也含有色氨酸和松缓肌肉的良药--镁。经常吃有助于缓解焦虑情绪,睡眠。同时杏仁还有利于心脏健康,还能帮你“清洁”肠道。

Almond is not only rich in protein, vitamins and other nutrients, like honey, but also contains tryptophan and muscle relaxant - magnesium. Regular eating helps relieve anxiety and sleep. At the same time, almonds are good for your heart health and can help you "clean" your intestines.

燕麦片

Oatmeal

燕麦是很有价值的睡前佳品,含有富足的N-乙酰-5-甲氧基色胺。煮一小碗谷类,加少许蜂蜜混合其中是再合适不过了。试试大口大口的用力咀嚼,足以填补你的牙洞了。同时燕麦片能诱使产生褪黑素,一小碗就能起到促进睡眠的效果,如果大量咀嚼燕麦片,效果会更佳。

Oats are valuable bedtime delicacies, containing abundant N-acetyl-5-methoxytryptamine. Cook a small bowl of cereal and mix with a little honey. Try to chew hard with a big mouth. It's enough to fill your cavity. At the same time, oatmeal can induce the production of melatonin, a small bowl can play a role in promoting sleep, if a large number of chewing oatmeal, the effect will be better.

香蕉

Banana

香蕉果皮内包着的东西实际上就是“安眠药片”。香蕉除了能平稳血清素和褪黑素外,它还含有让肌肉松弛效果的镁元素。另外香蕉是通便的最佳水果,不过这里指的是熟透的香蕉,生香蕉反而致便秘。

The banana peel is actually a sleeping pill. In addition to calming serotonin and melatonin, bananas also contain magnesium, which helps relax muscles. In addition, banana is the best fruit for defecation, but here it refers to the ripe banana, and the raw banana causes constipation.

莲子

Lotus seed

莲子性平味甘,有清心安神、补脾益肾功能。可以治疗多因心脾虚弱,心火过盛所致的失眠问题。《重庆堂随笔》记载“莲子交心肾”,故凡心肾不交、阴虚火旺者宜煮食之。用它煮粥或炖猪心汤食之,每天一餐,可达安眠之功。

Lotus seed has the functions of clearing heart, calming nerves, tonifying spleen and benefiting kidney. It can be used to treat insomnia caused by weakness of the heart and spleen and excessive heart fire. "Chongqing Tang essay" records that "the lotus seeds communicate with the heart and the kidney", so anyone who does not communicate with the heart and the kidney, yin deficiency and fire flourishing should cook and eat. Use it to cook porridge or stew pig's heart soup, one meal a day, can achieve the function of sleeping.

红枣

Red dates

性温、味甘、色赤、肉润,具有补五脏、益脾胃、养血安神之功效,对气血虚弱引起的多梦、失眠、精神恍惚有显著疗效。取红枣去核加水煮烂,加冰糖、阿胶文火煨成膏,睡前食1~2调羹。

It has the functions of nourishing the five internal organs, benefiting the spleen and stomach, nourishing the blood and calming the nerves. It has a significant effect on the dreaminess, insomnia and trance caused by the weakness of Qi and blood. Remove the core of red jujube and boil it with water. Add sugar and donkey hide gelatin and simmer it to make paste. Take 1-2 spoons before going to bed.

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