According to the "Healthy Sleep in China in 2023" released by many authoritative institutions such as the Chinese Sleep Research Association, 80% of respondents in China suffer from sleep problems, of which 765% of respondents are experiencing insomnia.
Shockingly, 68 percent of this large group of insomniacs are mild insomniacs2%。The problem of insomnia has no age limit, and the insomnia rate of middle-aged and young people is as high as 823% and 843%, and insomnia is slightly higher in women than in men.
Long-term insomnia not only seriously affects our daily life and work performance, but also poses a potential threat to our physical health. There is a folk saying: "A good nap is better than taking a tonic", which shows the positive impact of good sleep on health.
However, in the sweltering summer months, the dry air makes people irritable, insomnia worsens, and lying in bed at night, tossing and turning, dreaming repeatedly, waking up frequently, making people feel anxious.
Long-term insomnia can lead to a decline in the functioning of various systems in the body. The nervous system is affected, making people prone to symptoms such as difficulty concentrating and memory loss.
At the same time, the cardiovascular system can also be damaged, increasing the risk of diseases such as high blood pressure and heart disease. In addition, the digestive system can also be affected, leading to problems such as stomach pain, excessive stomach acid, etc.
In addition to the harm to physical health, long-term insomnia can also have a serious impact on mental health. Insomnia can lead to psychological problems such as mood swings, irritability, anxiety, and depression. People with long-term insomnia are more likely to have psychological disorders, such as anxiety and depression.
In addition, long-term insomnia can also affect a person's normal life and work. Insomnia can lead to fatigue and listlessness during the day, affecting productivity and quality of life. Long-term insomnia can also lead to a weakened immune system, making people more susceptible to disease.
This habit seems to be at odds with comfortable and healthy sleep. However, this habit may stem from the body's natural response to temperature regulation.
When the body is asleep, the core temperature drops slightly to promote deep sleep. Some people may feel that putting their feet outside the covers can help lower their core temperature, which can improve sleep quality.
Additionally, some experts believe that this habit may be related to anxiety or stress. When people feel nervous or restless, the body may produce slight heat, causing the temperature of the feet to rise. Placing your feet outside the quilt allows the body to release these heats, which can relieve anxiety and stress.
Whether it's for thermoregulation or psychological reasons, for some people, reaching out of the covers may help improve sleep quality.
For others, though, the habit may make them feel cold or uncomfortable. Therefore, personal preference and comfort should be the most important considerations when choosing a sleeping position.
First, let's understand why some people like to sleep with their feet exposed. On the one hand, it has to do with the regulation of the individual's body temperature.
Some people sweat easily at night and feel hot, so they habitually expose their feet to help lower their body temperature. On the other hand, it may also be because some people find it more comfortable and helps them fall asleep.
However, doctors warn us that this habit may be related to liver health. Traditional Chinese medicine theory believes that the feet are the intersection of the body's meridians and have a close connection with the five internal organs.
If you often leave your feet exposed, it may cause cold to invade and affect the normal function of the liver. Therefore, for those who often feel tired, have poor sleep quality, and are prone to colds, special attention should be paid to keeping their feet warm.
First, maintain a healthy diet. A balanced diet is essential for liver health. Eating foods rich in vitamins and minerals, such as fresh vegetables, fruits, and whole grains, can provide the liver with the nutrients it needs. At the same time, reduce the intake of high-fat, high-sugar and high-salt foods to reduce the burden on the liver.
Second, exercise in moderation. Moderate exercise can help promote blood circulation and enhance liver function. Choose an exercise that suits you, such as walking, jogging, yoga, etc., and stick to at least 150 minutes of moderate-intensity exercise every week, which can make your liver healthier.
Third, avoid excessive alcohol consumption. Alcohol is harmful to the liver, and long-term heavy drinking can lead to fatty liver, cirrhosis and other diseases. To protect the liver, alcohol consumption should be limited to no more than two drinks a day for men and one drink a day for women.
Finally, maintain a good routine. Getting enough sleep helps the liver repair and detoxify. Adults should get 7-9 hours of quality sleep per night. At the same time, avoid staying up late for long periods of time and overworking to avoid damage to the liver.
First, soak in a hot bath. Hot water can relax muscles that have been tense for the day and help relieve stress. At the same time, a hot bath also promotes blood circulation and helps the body to detoxify better. Take a few deep breaths in the steam of the hot bath to relax your body and mind.
Second, drink a glass of warm milk. The tryptophan in milk is a natural calming substance that helps soothe the nerves and keep you falling asleep faster. At the same time, the calcium in milk also contributes to bone health, allowing you to get a better rest during sleep.
Finally, read a good book. Reading books not only increases knowledge but also calms your mind. Choose a book that interests you and let the story in the book take you to sleep. When reading, be careful to keep the light soft so as not to cause damage to your eyes.