"I haven't been sleeping very well lately."

"I didn't get enough sleep today."

"I couldn't sleep last night, and I'm very sleepy now."

Maybe you have, maybe you have heard someone close to you say something similar.

The tone of these words suggests a lack of sleep, but not a major problem.

However, the professor of psychiatry believes that this lack of sleep time should not be called sleep deficiency, but should be called "sleep debt."

We've all experienced short-term sleep debt at one time or another.

It just takes a while to catch up and it won't do much harm.

However, if the long-term debt, it will create health risks.

The less sleep people get, the greater their risk of developing high blood pressure within five years.

If people who sleep five hours a day are compared to those who sleep six hours a day, then those who sleep five hours are 37% more likely to develop high blood pressure within five years.

Researchers have found that sleeping less than seven hours can seriously affect overall physical health, increasing the risk of stroke and heart disease.

So how do you get rid of sleep debt?

Experts who have been studying sleep science for more than 30 years, providing sleep solutions to sports stars such as David Beckham, believe that to maintain a normal life during the day, everyone needs to get four to five sleep cycles at night.

If we need to get up at 7:30 in the morning, then falling asleep at 12 at night can ensure that we have five sleep cycles.

The first 90 minutes of sleep determine the quality of the entire sleep.

Since the initial stages of sleep are very important, the first thing to solve is to fall asleep.

The Stanford Efficient Sleep Method recommends that if you have a more regular lifestyle, then it is best to fix your bedtime and wake up times.

If regular sleep is not possible at a time, several sleep switches are provided to fall asleep quickly and help you sleep.

High quality sleep, people's body temperature will show a reduced state.

Healthy people begin to warm their hands and feet before falling asleep, the body surface temperature rises, and the heat emitted through the body surface can make the body temperature drop, narrowing the gap between the body temperature and the body surface temperature, and the process of falling asleep will become easier.