You can't get fat during the Spring Festival
Sleep is a physiological phenomenon necessary for the human body, and it is an important way for us to restore physical strength, consolidate memory, and regulate emotions. However, in the fast-paced modern life, more and more people are suffering from insomnia. So, what kind of sleep is up to the mark? How can I tell if I'm sleeping well? This article will introduce you to the four criteria and give you some ways to improve your insomnia.
1. Sleep standards.
1.Sleep duration.
Adults generally sleep 6 hours per nightBetween 5 and 9 hours. Insufficient sleep duration or excessive sleep can have adverse effects on physical health. In general, adults should sleep between 7 and 8 hours per night.
2.Sleep depth.
Sleep depth is divided into two stages: light sleep and deep sleep. The light sleep stage accounts for about 20% of the total sleep time, and the deep sleep stage accounts for about 60%. The deep sleep phase is a critical period for the body to regain strength and consolidate memory. People who sleep *** have a longer stage of deep sleep and feel energetic after waking up.
3.Sleep rhythms.
Sleep rhythm refers to the body's sleep and wakefulness according to a certain time pattern. A good sleep rhythm helps to maintain the normal functioning of the biological clock and improve the quality of sleep. In general, an adult's nightly sleep rhythm is divided into three phases: the first sleep cycle from 10 p.m. to 2 a.m., the second sleep cycle from 2 a.m. to 4 a.m., and the third sleep cycle from 4 a.m. to 6 a.m.
4.Sleep status.
A good sleep state means that you will not be frequently disturbed during sleep and your sleep quality will be stable. People who sleep well wake up the next day feeling refreshed and energized.
2. Ways to improve insomnia.
1.Maintain a regular sleep schedule.
Develop good work and rest habits, go to bed on time every day, get up on time, and try to maintain the regularity of work and rest time. On weekends and holidays is no exception, avoid staying up late.
2.Create a comfortable sleeping environment.
Keep your bedroom at a moderate temperature and softly lit, and choose a comfortable mattress and pillow. Avoid noise and distractions to create a quiet, comfortable sleeping environment.
3.Eat right.
Avoid overly greasy and spicy dinners and reduce caffeine and alcohol intake. Eat in moderation and avoid being overfilled. Appropriately increasing the intake of nutrients rich in B vitamins, calcium, magnesium and other nutrients can help improve sleep quality.
4.Exercise in moderation.
Maintain a moderate amount of exercise every day, such as walking, jogging, swimming, etc. It is advisable to exercise in the afternoon or evening, and avoid strenuous exercise before going to bed.
5.Relax.
Avoid mood swings before bed and keep your mood calm. Try meditation, deep breathing, and other methods to relieve stress and help you fall asleep.
6.Sleep hygiene.
Avoid non-sleepy activities in bed, such as watching TV and playing with your phone. Establish the conditioned reflex between the bed and sleep and wakefulness to improve the quality of sleep.
In short, judging whether the sleep is up to the target needs to be considered from four aspects: sleep duration, sleep depth, sleep rhythm and sleep state. Developing good work and rest habits, creating a comfortable sleeping environment, eating reasonably, exercising moderately, relaxing the mood, and following the principles of sleep hygiene can help improve insomnia symptoms and improve sleep quality. If you suffer from insomnia for a long time, it is advisable to seek help from a medical professional.
Thank you for taking the time to read our article. If you have any questions or need further assistance, please do not hesitate to contact us. I wish you all the best!