Sleeping until dawn
Sleep occupies a person’s time overtime in a day, which is the time share NO in life.
1, if you don’t sleep well, it is equivalent to 1/3 of your life.
So we worked hard to sleep, but not always with good results.
Some people have slept for 10 hours, and they still feel like they haven’t slept. Some people have insomnia, telling them to “sleep right away” over and over, but getting more and more mental.
How can I sleep well and get enough?
In fact, the key is to find an effective ratio of deep sleep. A 30-minute deep sleep is equivalent to 4 hours of normal sleep, and a light sleep can last a long time.
In fact, sleep is a mental relaxation game. The more nervous you are, the harder it is to “get into play.”
Again, today, with the rapid advancement of science and technology, can we not make sleep more technological?
In short, sleep is technical, so sleep well.
In the “near sleep” era, collectively “looking for sleep” In modern society, after the intensification of living pressure and the increasingly fierce competition in the workplace, people are increasingly suffering from sleep disorders.
According to a survey, 70 million people suffer from insomnia in the United States, about 10% of people in Canada have sedatives or sleeping pills to sleep, 40% of people in Beijing and Shanghai suffer from severe lack of sleep, and 80% of people sufferPhysical fatigue caused by poor sleep quality, 50% of people are upset due to poor sleep.
“Lack of sleep” is a global phenomenon in the first decade of the 21st century, and it is also a social issue.
However, there is a big improvement from the benchmark 5 years ago-only 6% of people felt that they needed to take action on “undersleep”, and this figure has now risen to 16.
More and more people regard health as the golden rule, are willing to spend time and money on treating insomnia, do various attempts to promote sleep, and take a big vacation to sleep well.
No longer than anyone who sleeps deeper than anyone else. Our sleep roughly includes light sleep, deep sleep, and dreaming, which account for 47—60%, 13—23%, and 20—25% of sleep time, respectively.
Sleep usually occurs in the form of light sleep-deep sleep-dreaming-light sleep / deep sleep-dreaming, and the dreaming phase occurs about 4-5 times during the night.
Among them, the “deep sleep” phase plays a decisive role in the overall sleep quality.
”Deep sleep” is the most mature and fragrant stage of the human body, and then the various metabolic speeds in the body will increase significantly. The human body’s immune function, damaged cells and nervous system will be repaired normally, and brain tissue protein synthesis and consumption will be accelerated.Material supplement.
Adequate “deep sleep” is the guarantee of physical and mental development of children, abundant hypertension in adults, and longevity and health of the elderly.
In terms of sleep quality, the proportion of sleep stages is more important than time.
Based on the sleep time of 6-8 hours, the duration of “deep sleep” reaches 13-23%, that is, the “deep sleep” period of one night reaches 1-2 hours, which is considered to sleep well.
When you wake up like this, you will feel refreshed and tired.
Satisfy the four needs of sleep, increase the deep sleep ratio of organ requirements: body organs should be quiet during sleep.
If you eat the wrong food or eat the wrong time, rehabilitation can be active at inappropriate times, boost your nervous system, and interfere with your deep sleep.
So you can do: Don’t let the stomach affect sleep1.
Don’t miss meals overtime.
When falling asleep, it is best to have the stomach and stomach just after work, so dinner is best done 4 hours before bedtime, and don’t eat too much.
Avoid spicy, greasy, gas-producing food for dinner.
Spicy foods can cause heartburn and indigestion; greasy foods prolong digestion time and keep the nerve center in a state of excitement; gas produced by gas-producing foods during digestion and cause abdominal distension, which will put you into deep sleep.
Eating breakfast food for supper.
If you are really hungry before bed, you can eat the food you eat for breakfast, such as a cup of oatmeal, a slice of jam and bread.
Physical requirements: If the body is harmonized with yin and yang, the mind will be calm.
Low sleep quality is usually caused by excessive yang and insufficient qi in the body.
So you can do: massage acupoints 1.
Shenmen Point: On the wrist on the palm side, it is biased toward the depression at the end of the little finger.One in each hand.
Technique: Insert the acupuncture points vertically with the tip of your thumb, 3?
5 seconds until drowsiness occurs.
Daling Acupoint: The depression on the side of the palm of your hand, the midpoint of the ribs of the wrist joint.
Technique: Press Daling Point vertically with your thumb until you feel sore, last 3?
5 seconds, repeat 4?
Neiguan Point: Move three fingers from the center of the wrist to the elbow, in the depression in the middle of the two tendons.
Technique: Press the acupuncture points with your thumb until you feel obvious soreness, lasting 3?
For 5 seconds, knead for 1 minute.
Emotional requirements: Emotions should be simple during sleep.
If the stress is high, if you think about it, your heart and brain will continue to be excited, and it will be difficult to go to sleep. Even if you fall asleep, most of you are in light sleep.
So you can do 1.
Do the same thing every day before going to bed.
Flip a few pages of the book, or do some stretching exercises, somehow, persevere, and cultivate into a ritual of sleep, suggesting to the body “it’s going to sleep.”
Write a bedtime list.
You can write down the things to do the next day to avoid worrying about forgetting while sleeping, and you can also write down the troubles of the day to reduce venting.
Sensory requirements: Breathing freshly during sleep, body temperature, and proper touch of bedding.
So you can do: 1. Don’t put too many appliances in the room.
The safety value of electromagnetic radiation to the human body is 0?
Between 2, many appliances exceed this value when in use. For example, when the TV is turned on, the radiation value is 18, the air conditioner is 6, the electric heater is 11, and the mobile phone is turned on 50.
Soak your feet before bed.
Feet are farthest from the heart and are most vulnerable to cold.
After the feet are soaked in hot water, the temperature of the feet increases, causing the whole body to warm up and fall asleep more easily.
There should not be too little or too much furniture in the bedroom.
Too little furniture will increase air convection, and sleep lightly because of feeling windy during sleep; too much furniture, lack of oxygen due to crowded indoors, and affect sleep.
The bed should not be too soft.
The standard is to put a 3,000-gram weight on the mattress, and the depressed depression of the mattress is about 1 cm.
There is more and more evidence to relax in a short nap, showing that the internal organs are active after lunch and the brain is relatively calm. During the nap, the brain easily enters a resting state and the proportion of deep sleep is high.
Siesta helps us relax and sort out all the stresses we receive in the morning. It is the key for the heart to pause during a day’s work.
Taking a nap at noon is more helpful in restoring fatigue than drinking coffee or tea.
Should a healthy siesta start at 15?
30 minutes is most appropriate.
If it exceeds 30 minutes, the inhibitory process on the brain deepens, many capillary networks in the brain tissue are temporarily closed, and cerebral blood flow is relatively reduced.
Waking up at this stage, the suppressed brain and closed capillaries have not yet opened up, causing the brain to have a temporary insufficient blood supply, feeling “more sleep the more sleepy”, the purpose of depressing siesta falls short.
Can’t sleep, can I take sleeping pills?
Hypnotics are useful for these people. ● Those who have difficulty falling asleep need to use ultra-short-acting drugs. These drugs work quickly and have a short duration of action, only 0.
5?3 hours, can fall asleep quickly after taking, and get up the next day without feeling drunk.
● If you have poor sleep quality and have more dreams, you can choose short-acting or intermediate-acting drugs. The half-life of such drugs is slightly longer, which is 6?
8 hours can deepen slow wave sleep and shorten its time.