However, we often have unhealthy sleep habits because of incorrect sleep methods, which leads to the decline of sleep quality and even insomnia. So if you want to have a good sleep and keep healthy, you must remember: 3 taboos? 、? 4 appropriate? Such a good sleep will come naturally.
There are three taboos in sleeping. Pay attention to the first taboo. Eat too well and eat too much before going to bed.
The ancients paid attention to health preservation: eating like a beggar really makes sense, and it applies now. If you eat too much and eat too much at night, sleeping after eating will affect digestion, thus reducing the quality of sleep.
Some people may think I eat well, but it's not bedtime yet, so it should be okay. In fact, eating Otawa too late has the same effect. When you are sleeping, your stomach is still working hard, which will make your body uncomfortable and affect the quality of sleep.
Dinner needs to be simple and light, which is good for digestion. In addition, the activity at night is less than during the day, and it is close to sleep time. It is not advisable to eat too much, which will increase the burden on the stomach and affect sleep.
The second taboo is that the mood swings too much.
If you entertain too much and play crazy at night and make your brain too excited, it will certainly affect your sleep. It's not just excitement. If there is strong melancholy and anger, it will also cause qi and blood disorder in the body, which is not good for the body and is not good for sleep.
Therefore, in order to avoid excessive entertainment at night, you can choose some mild activities, such as taking a walk after dinner, reading books, listening to light music and so on. , so as to stabilize their emotions and help them sleep better.
The third taboo is to open your mouth and breathe while sleeping.
Breathing with your mouth open while sleeping is very harmful. It will not only make your face look very long, which will lead to teeth bucking, but also inhale dust and bacteria from outside while sleeping, which may hurt your throat, stomach and lungs, and induce symptoms of gastrointestinal discomfort such as cold and cough, or diarrhea, so you must get rid of the habit of breathing with your mouth open.
Usually, you can exercise your lower lip and facial muscles intentionally, and put a piece of cardboard between your upper and lower lips. If you persist for 5 to 10 minutes and do it three times a day, you can gradually change this bad habit.
There are four reasons for sleeping: stick to the first reason: replenish water.
You can drink some water properly before going to bed, but don't drink too much. You need to take a sip slowly, especially for patients with cardiovascular disease and diabetes, which is very helpful to control the disease.
Second, brush your teeth.
We always say that we should take care of oral health and brush our teeth sooner or later, but some people are too lazy to brush their teeth at night and go straight to sleep. In fact, you should brush your teeth at night, because you will definitely eat a lot during the day, and there will be a lot of food residues between your teeth. If you don't brush your teeth before going to bed, it will lead to oral diseases.
The third is soaking feet.
Soaking feet is good for health. Can promote blood circulation, dilate blood vessels, improve cold hands and feet, and help sleep. The best time to soak your feet is 9 pm, because the kidney meridian is weak when qi and blood are running. Soaking feet can increase body heat and speed up blood circulation in the body.
However, it should be noted that the water temperature for soaking feet should not be too high, about 40 degrees is appropriate, and the time for soaking feet should not be too long. It's better within 30 minutes, and a little soaking is enough.
Fourth, take a nap.
65438+ Taking a nap for 20 to 30 minutes from 0: 00 to 2: 00 noon can not only relieve the fatigue of work during the day and help you have enough energy in the afternoon, but also help you to enter a deep sleep state at night.