Men are healthier if they control their sleep time and stay in bed less

Research has found that people who sleep only 6 or 7 hours a day have a much lower mortality rate than those who sleep more than 8 hours a day or less than 4 hours a day. Among them, people who sleep 7 hours a day have the lowest mortality rate. This shows that only by getting enough deep sleep can the body's physiological functions be fully repaired, the immune system be strengthened, and the ability be fully replenished. Sleeping too long does not necessarily make up for lack of sleep. If you stay in bed blindly without ensuring the quality of sleep, it will be harmful to human health and even threaten your life in serious cases.

1. Get more sunlight for better sleep

Men who stay in bed for too long and have less exposure to sunlight will have their body temperature too low because their bodies are inactive for a long time, which will cause them to secrete a large amount of melatonin. Melatonin is a hormone that promotes sleep. The secretion of melatonin makes the body feel tired and drowsy during the day, which in turn affects the quality of sleep at night. This vicious cycle will weaken the sleep system, disrupt the physiological rest period, and reduce immunity. Therefore, male friends should sleep two hours less in the morning and get more exposure to sunlight, which can improve the quality of sleep at night and make people healthier.

2. Try to improve your sleep quality

For those who wake up naturally after only sleeping for 6 or 7 hours, it is best to get up and start the day's activities as long as they feel clear-headed and feel good after waking up. For those who feel that they are sleep deprived for a long time and can never get enough sleep, they should control their sleep time and cycle more regularly. In addition to regular sleep time, avoid caffeine and alcohol, and exercise moderately every day to improve their sleep quality.

3. Take good care of your diet to promote sleep

For those who suffer from insomnia and sleep less than 6 or 7 hours, it is important to find ways to promote sleep, such as improving diet. Male friends can try to eat more of the following types of foods that help sleep.

Bananas: In addition to stabilizing serotonin and melatonin, bananas also contain magnesium, which has a muscle relaxation effect and can help you sleep and calm your mind.

Chrysanthemum tea: Chrysanthemum tea has a moderate calming effect. For the nerves or body that cannot relax, it has a good effect in improving sleep quality.

Warm milk: Milk contains some tryptophan (an amino acid with a sedative effect) and calcium. Calcium helps the brain to make full use of tryptophan. Drinking a glass of warm milk before going to bed is excellent for improving sleep quality.

Honey: Many sugars are stimulants, but some glucose can prompt your brain to stop producing orexin, a recently discovered neurotransmitter associated with staying awake. So, try drinking a glass of hot milk mixed with honey before going to bed to improve your sleep quality.