1, methods to improve sleep
1, don't be hungry or full, and drink some warm milk before going to bed.
For the sake of our healthy diet, it is recommended not to eat after eight o'clock in the evening. However, some people eat late because of overtime. If they don't eat at this time, they won't fall asleep easily if they feel hungry. Then, at this time, you can eat some biscuits, milk or porridge to help you sleep.
2. Don't exercise 1 hour before going to bed, and strenuous exercise will affect sleep.
It is not advisable to do exercise before going to bed, especially some strenuous exercise. If you do exercise at this time, your nerves will get excited easily and affect your sleep. However, some light exercise can improve your sleep, such as yoga and walking, which can help you sleep better!
3, soaking feet: the elderly, cold hands and feet are most suitable.
Soaking feet is the best way to keep fit. Many old people can soak their feet for fitness, and so can young people. Soaking feet can help the whole body circulation, make us sleepy and help us sleep. After soaking your feet before going to bed, you can rub the Yongquan point at the foot center for 65,438+000 times each time, about three times each time.
This method is suitable for the elderly, those with cold hands and feet, and those with kidney deficiency and weakness. For people who are overworked and prone to anxiety and depression during the day, medicinal bags can be made from notoginseng, phellodendron bark, Spatholobus stem and Salvia miltiorrhiza to soak their feet.
4. Comb your hair: comb it 3-5 times a day for 5 minutes each time.
Combing hair is beneficial to blood circulation in the head and promotes sleep. The specific method is as follows: comb your hair with a comb in the direction of front hairline, top of your head, back of your head and neck (once in the middle, once on the left and once on the right); From the center of the head to the head corner, temple, hairline above the ear and hairline behind the ear, it is radial (once on the left and right). Comb 3-5 times a day for at least 5 minutes each time.
5, read English, read boring books, don't watch wonderful books and TV series.
This is a kind of reverse therapy, which is not useful for everyone, but it has certain effect on some specific people. For example, students can't sleep. Read English they don't like and read boring books before going to bed. Some people will feel sleepy soon. Need to be reminded that it is best not to choose books that are too exciting and rich in plot, which is easy to cause excitement and is not good for falling asleep.
6. Do simple, repetitive and mindless actions.
Before going to bed, you can do some simple and repetitive little moves, such as rubbing your hands repeatedly, rubbing your feet, wiping your face with your hands, and simple body movements. , or picking beans, peeling peanuts and other mindless and mechanized actions are conducive to falling asleep.
7. Don't drink strong tea, coffee or wine before going to bed.
Caffeine excites people easily, so don't drink strong tea, coffee and other drinks before going to bed at night. In addition, although some people think that a small amount of drinking will help them fall asleep, this method is not effective for some people. Especially insomniacs, the more they drink, the more insomnia they get.
8, meditation, meditation, breathing adjustment.
You can do a series of actions to adjust your breath and relieve your mood before going to bed, such as meditation and meditation. Learning to adjust your breathing and take a deep breath slowly and rhythmically can calm your body and mind and help you fall asleep faster.
9. Soak jujube, Ophiopogon japonicus and American ginseng in water.
You can also drink some Chinese herbal tea at night to help you fall asleep. For example, use Ophiopogon japonicus to soak red dates, use American ginseng to soak water, and use Ziziphus jujuba seeds to soak water. , are conducive to regulating physical fitness. It is best to drink Chinese herbal tea from half an hour to 1 hour before going to bed, and it is forbidden to drink too much water to affect sleep.
2, the harm of lack of sleep
1, it's stupid
We all know that only enough sleep will make us energetic the next day. What effect does sleep have on us? Lack of sleep will affect people's cognitive process in many ways. First of all, lack of sleep will damage people's attention, alertness, concentration, reasoning ability and problem-solving ability, which will lead to low learning efficiency. Secondly, at night, every sleep cycle plays a role in "consolidating" memory in the brain. But if you don't get enough sleep, you may not remember what you learned or experienced during the day.
Step 2 have a headache
Sometimes we find that we have a headache as soon as we get up. Scientists still can't find out the reason behind the headache, but studies have found that 36% ~ 58% people who don't get enough sleep will have a headache when they wake up.
3, blurred vision
In daily life, if we don't get enough sleep, we will feel that our eyesight is in a state of fatigue, which is prone to visual deviation, dark vision, unclear vision and even hallucinations.
4, it will lead to depression.
Insomnia and depression complement each other. Lack of sleep will aggravate depression, which will make sleep more difficult. On the positive side, treating sleep problems helps to relieve depression, and vice versa.
5. Affect the growth and development of teenagers.
Modern research believes that the growth and development of adolescents is related to the secretion of auxin in addition to genetic, nutritional and sports factors. Auxin is a hormone secreted by hypothalamus, which can promote the development of bones, muscles and organs. Because the secretion of auxin is closely related to sleep, that is, there is a big secretion peak after people fall asleep, and then there are several small secretion peaks, while in the non-sleep state, the secretion of auxin decreases. Therefore, teenagers should develop well, grow tall and get enough sleep.
6, accelerate skin aging
Presumably, most people have experienced sallow skin and swollen eyes after staying up late for several nights. But this proves that long-term lack of sleep can lead to dull skin, wrinkles and dark circles.
7, causing serious health problems.
Sleep disorders and chronic lack of sleep will increase your risk of these diseases: heart disease, heart attack, heart failure, arrhythmia, high blood pressure, stroke and diabetes. It is estimated that 90% of insomnia patients (people who are characterized by difficulty in falling asleep and easy to wake up) are accompanied by other health problems.
8. Lack of sleep will make you fat.
Lack of sleep may increase people's hunger and stimulate their appetite. According to relevant data, people who sleep less than 6 hours a day are more likely to be obese than those who sleep 7-9 hours a day. Lack of sleep will not only stimulate appetite, but also stimulate people's desire for high fat and high carbohydrate.
3. How to improve sleep quality
1, try to sleep naked.
Naked sleep has a very good effect on relieving frequent tension diseases, especially on relieving abdominal visceral nervous system tension. It can also effectively promote blood circulation in the body, and has a good curative effect on relieving frequent problems such as low back pain, headache, diarrhea and constipation.
2. Don't sleep with a watch.
Sleeping with a watch, on the one hand, is not conducive to your life and health, on the other hand, it will shorten the service life of the watch. In particular, some luminous watches contain a lot of radiation, which will not cause great irritating damage to their head surface.
3. Female friends must not sleep in makeup.
Female friends must sleep after removing makeup, otherwise it may block people's skin pores and cause sweat secretion disorder for female friends. If this continues for a long time, it will have a great negative impact on your skin and will seriously accelerate the process of skin aging.
4. Don't put your mobile phone on the pillow.
Many people often put their mobile phones on pillows to sleep in order to answer the phone conveniently. This is the wrong thing to do. Mobile phones may release a large number of electromagnetic waves with different wavelengths and frequencies, which is very harmful to the head and easily causes nervous system disorders.
4. How to prevent insomnia
(1) Pay attention to mental health, be cheerful and optimistic, be open-minded, be contented, keep "childlike innocence" appropriately, use various parts of the body alternately, and cultivate a relaxing hobby.
(2) Avoid sports and entertainment activities before going to bed, avoid exciting emotional activities, watch nervous TV, drink strong tea and coffee, smoke, and avoid physiological factors that interfere with night sleep, such as hunger and over-saturated excitement.
(3) The bed is only used for sleeping. Don't work and think in bed.
(4) Life should be regular. Go to bed on time at night to reduce nightlife. If you can't sleep in bed for 20 to 30 minutes, you should get up, read some boring books and newspapers, and then go to bed when you are tired. No matter how late you go to bed, you must get up on time in the morning to improve your sleep rate.