1. Bedding is an important condition for creating a good sleeping environment. The height of the bed should be moderate, slightly higher than the knee of the sleeper. The bed is slightly wider and the mattress is moderately soft and hard. It is best to spread a cotton mattress of about 10 cm on the formwork bed. The choice of pillow should not be too hard, and the height should be moderate. Too high will make the cervical spine excessively bent, leading to stiff neck, snoring, poor breathing and so on. Too low is easy to make the head congested, and it is easy to have head edema and facial edema after waking up. The height of the pillow should be level with one shoulder when lying on your side. As a means of preventing diseases and keeping fit in TCM, medicated pillow has a long history. Such as chrysanthemum pillow, buckwheat skin pillow, silkworm excrement pillow, magnet pillow, amber pillow, as well as mung bean skin, cassia seed, mulberry leaf, millet and other medicinal pillows, which can be selected according to different constitutions, seasons and ages. Cushion thickness should be appropriate.
2 Sleeping posture The sleeping posture varies from person to person. Traditional Chinese medicine advocates that the most ideal posture is lying on the right side with knees bent. It is suitable for pregnant women to lie on their right and back in the early stage, and the best lying position in the middle and late stage is the left lying position. Because with the growth of the fetus, the right side of the uterus of about 80% pregnant women is inclined, which is easy to oppress the ureter. Lying on the right side will compress the inferior vena cava of abdomen and affect blood return. Supine has a certain pressure on abdominal aorta, which may have a certain impact on uterine blood supply. Therefore, lying on the left side is most conducive to fetal growth and can greatly reduce pregnancy complications.
Sleep time varies from person to person. Generally, babies who just go out sleep most of the time, up to 18-20 hours. In the future, with the growth of age, sleep time will become shorter and shorter. School-age children need 9- 10 hours a day, and when they reach puberty, they need about 8 hours a day. When people are old, the sleep time should be appropriately extended to 9- 10 hours a day. There are individual differences in sleep time, ranging from 5-6 hours per day to 10- 1 1 hour, which cannot be generalized. In short, it is advisable to feel comfortable, relaxed, clear-headed and energetic after waking up. As for the time to get up and lie down, because 5-6 am is the climax of the human biological clock, at night10-1point, the body temperature drops, breathing slows down, and the hormone secretion level decreases, which is the low tide of the human biological clock. Therefore, it is generally considered that it is more appropriate to get up at 5-6 in the morning and go to bed around 10 at night, and not to exceed 1 1 at the latest. In addition, taking a nap, that is, "taking a nap", is also one of the sleep health-preserving methods of ancient health-preserving families. Clinical statistics show that sleeping at noon for the elderly can reduce the incidence of cardiovascular and cerebrovascular diseases, which is of preventive and health care significance. Nap time should not be too long, sleep for a long time is tired, generally 30 minutes to 1 hour is appropriate.