Cold comes and summer goes, and it's autumn and winter again. Keeping in good health in autumn and winter is a tradition in China, but the best way to keep in good health is sleeping. The classic work of traditional Chinese medicine "Huangdi Neijing: Four Qi Regulating the Spirit" says: "In winter and March, this is a closed place without disturbing the sun. Lying early and getting up late, you must wait for the sun. " It can be seen that winter sleep advocates going to bed early and getting up late. Affected by the weather, people's daily life and diet structure will have some changes, and these changes should adapt to the laws of nature. Especially for some people who usually don't sleep well, letting nature take its course and doing nothing is sometimes the best way, which is more conducive to sleep and health.

You can appropriately increase the time in bed, go to bed early and get up late. People who have the habit of taking a nap should not feel sleepy during the day, and it is best not to exceed half an hour. People who have no habit of taking a nap should try not to sleep during the day. Because of the cold weather, some elderly people like to sleep and cover their faces, which is a very bad practice. Staying in bed for too long will inevitably affect the efficiency of sleep, especially for insomnia patients, it will also aggravate their anxiety and reduce the quality of sleep.

You can drink alcohol properly, but don't overdo it. The weather is cold, many people like to drink to drive away the cold, and some even like to help sleep by drinking. The use of alcohol can only temporarily dilate blood vessels and achieve the effect of dispelling cold; Alcohol, as a psychoactive substance, will have depressive symptoms after being used in large quantities, leading to sleep, but it will shorten the sleep time and wake up early on the whole. If it is used for a long time, it will easily lead to alcohol abuse and even chronic alcoholism, causing mental problems.

On the basis of safety, exercise outdoors properly. Research shows that exercise can increase the secretion of adenosine in human body, and the accumulated concentration is high, which will increase the driving force of sleep and make people feel sleepy. People with exercise habits should not suddenly stop exercising because of the cold weather. The change of habit will lead to the change of biological rhythm and affect sleep. However, due to the influence of the weather, the time, place and intensity of exercise must be appropriate, especially for some patients with cardiovascular and cerebrovascular diseases. It is not uncommon to avoid outdoor cold stimulation, which leads to cardiovascular and cerebrovascular accidents.

Get more sunshine and keep a good mood. Light can not only stabilize the biological clock, but also help sleep by secreting melatonin. Phototherapy has also become one of the auxiliary treatments for depression. Getting more sunshine can make people feel relaxed and happy and improve their depression. Being outdoors for an hour every morning and getting sunshine is very helpful for sleeping at night. Usually, we should also pay attention to open more windows at home, let fresh air and sunshine shine into the bedroom, and dry more bedding.

The use of hypnotics should be reasonable. For some patients who usually use drugs to help them sleep, don't add drugs to prolong their sleep time. Because of the cold weather, you can't take medicine earlier. If you feel that you don't sleep well in winter, you'd better go to a regular sleep specialist clinic.