March 21, 2025 is World Sleep Day. Lifestyle is closely related to sleep quality. How to regain high-quality deep sleep through scientific daytime behavior management? The "dual process" theoretical model suggests that the circadian rhythm process (rhythm) and steady-state process (dynamics) work together to regulate an individual's sleep wake activity. 1. Rhythm: The internal "biological clock" of the human body synchronizes with the natural day and night cycle by sensing signals from the external environment (such as light, temperature, diet, exercise, etc.), ensuring a regular social rhythm. 2. With the extension of daytime wakefulness, the concentration of adenosine, a substance that promotes sleep, gradually increases in the human body. It binds to receptors in the brain, increases sleep motivation, and promotes sleep; After falling asleep, the brain slowly clears adenosine, and sleep motivation gradually decreases, leading to wakefulness. Many habitual daytime bad behavior habits disrupt the processes of "rhythm" and "motivation", leading to a decrease in nighttime sleep quality. Difficulty sleeping during the day due to incorrect movements. Long term use of electronic devices such as mobile phones, computers, televisions, etc. The blue light emitted by electronic screens can inhibit melatonin secretion and reduce sleep motivation. In addition, playing games, watching short videos, horror movies and other stimulating content can excite the brain, making it difficult for people to relax and leading to a decrease in sleep quality. 2. Lack of exercise and light. When there is insufficient activity, energy consumption decreases and the body is in a state of "energetic". At the same time, the temperature changes from high to low are not significant, and the body cannot feel the signal to initiate sleep. In addition, lack of exercise leads to endocrine disorders, with reduced secretion of endorphins (which have analgesic and relaxing effects) and increased secretion of cortisol (which is associated with anxiety). Sedentary sitting can cause poor blood circulation, leading to brain hypoxia and damage to brain function. It can also cause muscle soreness and stiffness in the neck, shoulders, and waist. Lack of outdoor light leads to a decrease in serotonin (a neurotransmitter responsible for regulating emotions) levels, which can trigger depression and anxiety; During the day, melatonin secretion cannot be effectively suppressed, causing people to feel tired, while at night, melatonin secretion is insufficient, making it impossible to induce sleep normally. 3. Lying down for too long in the morning and taking a nap for too long can weaken sleep motivation and lead to insomnia at night. Some people say that I didn't sleep, I just lay there with my eyes closed to rest. In fact, this is a common cognitive misconception. Even if one is not asleep, as the connection between wakefulness and the bed gradually forms, it can cause the brain to unconsciously become instantly awake upon contact with the bed. 4. Inappropriate diet. Caffeine (found in beverages and foods such as coffee, strong tea, cola, chocolate, etc.) and adenosine have very similar molecular structures. They compete with adenosine for receptors, hindering adenosine's ability to promote sleep and causing people to not feel sleepy. Nicotine in tobacco can stimulate the brain and affect sleep. Although alcohol can make people feel relaxed and easily fall asleep, it can seriously disrupt the normal structure of sleep, leading to shallow sleep and easy wakefulness. Long term use of alcohol to aid sleep may also develop into alcohol dependence. Hunger before bedtime or eating indigestible food 2 hours before bedtime can increase excitatory hormones and interfere with sleep. 5. Sudden changes in emotions can lead to hormonal imbalances and disrupt the biological clock. Continuous anxiety during the day makes it easier to have wild thoughts at night, accompanied by physical discomfort, leading to a decrease in sleep quality. Good habits help sleep. 1. Reduce screen time. Dim the room lights before bedtime and go to bed without your phone. 2. Increase outdoor activities. Doing 30 minutes of moderate intensity aerobic exercise in the evening can cause the body temperature to undergo a process of change from high to low, thereby generating stronger sleep motivation, increasing the duration of deep sleep, and prolonging sleep time. Try not to engage in vigorous exercise three hours before bedtime. 3. Stay awake and reduce bed rest. Control the nap time to around 20 minutes. Try not to touch the bed during the day. Do not do anything unrelated to sleep in bed. 4. Eat regularly and reasonably. Eat on time. Breakfast should be rich in carbohydrates (such as rice, flour, potatoes, and beans), protein (such as eggs), and healthy fats (such as nuts). Lunch should be nutritionally balanced, with moderate intake of staple foods, vegetables, meat, and fruits to avoid overeating and drowsiness in the afternoon. Dinner should be light and easy to digest, avoiding spicy and stimulating foods. Reduce the intake of caffeinated beverages and foods, and try not to consume them after lunch. Quit smoking and limit alcohol consumption. 5. Maintain emotional stability. Maintain emotional stability and practice relaxation exercises every day, such as abdominal breathing, mindfulness, body scanning, etc., which involve inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds. When we take care of our "rhythm" and "drive" like gardeners cultivating plants, high-quality sleep will naturally bloom. These daytime behavioral adjustments require long-term persistence to bring about sustained improvement in sleep quality. Remember, high-quality sleep is not a gift at night, but a practice during the day. (New Society)