Adequate sleep is the foundation of health care, and people spend 30% of their life in sleep. Poor sleep quality will inevitably reduce immunity, make people depressed and anxious, and increase the risk of Alzheimer's disease and cardiovascular and cerebrovascular diseases.
Therefore, sleep can be said to be the top priority in daily life, and the quality of sleep also has a significant impact on health. The ancients said: "When people sleep three times, their lives are thinner than paper." What are the three senses you are talking about?
1.Have a regular sleep schedule
It is always said that it is better to go to bed early and wake up early, which is better for health and can develop a regular routine, but this is not the only criterion. Whether it is going to bed early and waking up early, or going to bed late and getting up late, or going to bed early and getting up late, as long as you maintain a regular schedule, the impact on all aspects of the body is not too great.
Of course, it would be better if you could maintain the habit of going to bed early and waking up early. People who have poor sleep quality, that is, people whose sleep time is always not fixed, will disrupt the biological clock, and endocrine will also be easily disordered, which may increase the damage to the body.
2.Short time to fall asleep
When it's time to go to bed, lying in bed without feeling sleepy, and tossing and turning for a long time before going to sleep, this situation does not belong to the situation of high sleep quality.
Falling asleep quickly is a prerequisite and the beginning of a high-quality sleep, and if you can fall asleep within 15 minutes, it proves that sleep is efficient.
If the quality of sleep is very high on weekdays, then he will fall asleep very easily, and the time will be very short, which can form a habit, and the two are mutually reinforcing.
3.Not easily woken up
People with high sleep quality usually have deep sleep when they sleep, that is, they are close to an unconscious state, breathing evenly and long, and they are not easy to be woken up. If you are a person with low sleep quality, it is usually a light sleep, and it is easy to be woken up by some light or sound, and it is not easy to fall asleep again after waking up.
Normally, about one-third of a person's life is occupied by sleep. In ancient times, there was little entertainment at night, and people lived the days of sunrise and sunset, and slept regularly.
In the same way, if you sleep eight hours a day, some people will feel refreshed, while others will feel tired, why is it? In fact, sleeping is also particular, the ancients left such a sentence: "People sleep three times, life is thinner than paper." ”
1.Sleep with your head covered
Many people like to sleep with their heads covered, which can make people feel warm, but there are many harms, after sleeping secretly, the oxygen in the quilt will become less and less, and the air will become more and more turbid.
Being in a state of covering your head all night is easy to cause chest tightness and breathlessness, and you will often wake up in the middle of the night, and it will make people dizzy and sleep with lower quality.
Many people's quilts are not washed often, so that it will be stained with many bacteria and parasites, and if you keep your head covered for a long time, this posture will easily make germs enter the human body and cause systemic diseases.
2.Black and white upside down
Black and white reversal sleep refers to a person's irregular sleep schedule, often sleeping during the day, working or playing at night. This type of sleep can have a big impact on the person's body.
First of all, the reversal of black and white can lead to endocrine disruption in the body, which can affect physical health. Secondly, the reversal of black and white can cause people to miss out on normal social and life activities, leading to social loneliness and psychological problems. People who have been upside down for a long time are prone to problems such as weakened body immunity, heart problems, and mental illness.
3.Rice sleep
Refers to sleeping after eating. Due to their busy work, many people take a break after eating to replenish their physical strength. However, this will not improve the quality of our sleep, and will even cause a certain degree of harm to the body.
Falling asleep after eating and sleeping increases the burden on the digestive system, and the nutrients in the food cannot be effectively transformed and absorbed, and even leads to cerebral ischemia and stroke. Therefore, you should not lie down and sleep immediately after eating, but exercise moderately to help the digestion of food.
1.Try to sleep with the lights off as much as possible
When people sleep in an environment with lights on, it will affect the secretion of melatonin in the body, and if the secretion of melatonin is too low, it will seriously reduce people's sleep quality.
Some people may be accustomed to sleeping with the light on, at this time they must change this habit, or turn on a night light with a very low wattage, which is also okay, the habit should be changed slowly, and it cannot be achieved overnight.
2.Drink some warm water
You can drink a glass of warm water before going to bed at night, especially for the elderly who have cardiovascular diseases at home, so as to avoid the concentration of blood in the body at night from becoming high.
Once the blood thickens, it may clog the blood vessels, and in the case of patients with cardiovascular disease, it is very dangerous for the blood vessels to become clogged or blood clots.
If you are worried that you will get up at night if you drink too much water before going to bed, then you can control the amount within 200ml before going to bed, so that you don't have to worry about getting up at night to affect your sleep.
3.Soak your feet for 20 minutes before going to bed
In winter, many people are prone to cold hands and feet, and even if they wear socks to sleep, they can't sleep warmly, which affects sleep. It is recommended to soak your feet in hot water before going to bed, and you can add some Chinese herbs to the hot water, such as mugwort leaves, ginger, safflower, etc.
Promote blood circulation and improve metabolism, which can not only improve sleep quality, but also enhance immunity and achieve the effect of strengthening the body.
4.Improve the sleeping environment
Whether or not the sleeping environment is maintained well has a very large impact on the quality of sleep.
Especially after aging, if the pillow height is not selected properly, the bedding is too wet, the sleeping place is poorly ventilated, or the noise is too loud during sleep, etc., it is easy to lead to a significant decline in sleep quality.
Therefore, we must pay more attention to the sleeping environment. If there is a problem with the sleeping environment, it is important to correct or improve it in time.
The average adult sleeps 6-8 hours a day, but it varies from person to person, and the amount of sleep varies depending on each person's situation. In addition to sleep time, sleep quality is also very important.
Although the home of the day lies in the morning, doing something to promote our sleep and improve the quality of sleep before going to bed will also have a great effect on our sleep.
If you stick to it for a long time, you will feel that your body is getting better and better, and your energy is getting more and more abundant. Of course, you should pay attention to your health before going to bed, and you can't ignore your health at other times.