Quality sleep seems to be a luxury for some people. So, what can you do to improve your sleep quality?
"Sitting in the north and facing south" slept soundly
Although it is said that geomagnetism cannot be seen or touched, it is a bit "mysterious" to talk about its effect on sleep. However, there are indeed many people in life who have the problem of choosing the direction of sleep: when they sleep, their heads are north and their feet are south, and they sleep well;In other directions, they are prone to insomnia. Therefore, when decorating the house and placing the bed, it is generally in the north-south direction, so that the body is not disturbed by geomagnetism. Of course, if you have a preference for other directions, you still have to use your own preference.
Bed and pillow comfort is positively correlated with sleep quality. The bed should be moderately hard, and if it is too hard, people will have to turn over frequently, it will be difficult to sleep, and the body will be sore after sleeping. The height of the pillow should be appropriate, the cervical spine itself has a physiological curvature, and the pillow is not good for the health of the cervical spine whether it is too low or too high.
In general, it is most appropriate for adults to choose a pillow with a height of 10 to 15 cm.
Indoor air should be fresh
It is best not to have the smell of smoke or strong perfume in the bedroom, which will unconsciously stimulate the person's olfactory organs and easily cause difficulty falling asleep or poor sleep quality. Also do not sweep the room or use sprays or chemical cleaners at night, as dust and spray may irritate the respiratory tract. If you want to keep flowers or plants in the bedroom, pay attention to choose those varieties that do not cause allergies and do not have pungent odors to avoid irritating smells affecting the quality of sleep.
The bedroom temperature was just right
In a sleep environment of 15-24 degrees Celsius, people are most likely to fall asleep. Therefore, the bedroom temperature should be maintained in this temperature range as much as possible, too high or too low will easily affect the speed of falling asleep and the quality of sleep.
Staying away from noise is essential
Noise from motor vehicles on the road, construction noise from nearby construction sites, and noise from neighbors' homes ......In urban populations, noise is one of the most important factors affecting sleep. In particular, those who wake up easily and have poor sleep quality are even more disgusted by noise. Therefore, it is best to investigate the local sound and light pollution situation in advance and stay away from those buildings with high noise pollution. When you go to bed at night, you can close the windows. At present, most of the urban commercial houses are equipped with double-layer soundproof glass, and the noise will be reduced a lot after closing the windows.
The direction of the side lying is particular
Healthy ** Generally in the supine position;Patients with heart disease are best to lie on the right side to avoid causing heart pressure and increasing the incidence of diseasePatients with stomach problems and hepatobiliary diseases should sleep in the right positionPatients with cerebral arteriosclerosis and hypertension should lie on their backs;Pulmonary patients should change their sleeping position frequently to facilitate the discharge of phlegm and salivationIt is forbidden for a drunk person to lie on his back to avoid suffocation caused by vomit. However, there is such a thing as sleeping position, and when you fall asleep, you can't help it, and it's hard to force it.
Soak your feet every night before bed
Studies have shown that women with often cold feet sleep worse than women with comfortable and warm feet. Soaking your feet in hot water before going to bed, or using moxibustion to improve the cold state of your feet, is very beneficial to healthy sleep. If this symptom cannot be improved temporarily, you can wear thick socks to sleep, which also has a certain effect of improving sleep.
Part of the knowledge in this article is referred to from "Health Preservation Starts with Brain Health", edited by Gao Li, published by China Traditional Chinese Medicine Press.
*: Henan Provincial Health Central Plains Service Guarantee Center.
Contributed by: Rong ** Department.
Editor in charge: Yuan Xin.