Ensure adequate sleep time. Generally speaking, the daily sleep time of newborns is 16? 18 hours; 3? 5-year-old children sleep every day 10? 12 hour; /kloc-don't sleep more than 10 hours every day after 0/0 years old; Sleep every day after puberty 7? 8 hours is appropriate; Is the sleep time of middle-aged and elderly people 6? Seven hours is appropriate.
The height of the bed should be appropriate, and attention should be paid to the bed. The height of the bed should be moderate. Generally speaking, it is better to be slightly above the knee level of the sleeper. Is the bed height for adults 0.4? 0.6 meters; The bed should be wider, and the bed should be 0.2 longer than the sleeper? 0.3 meters; The bed should be soft and hard, too soft to relax the whole body muscles completely, and the ligaments around the spine and intervertebral joints are overloaded, causing low back pain.
To have a correct sleeping posture, it is generally recommended to lie on the right side, with legs slightly flexed, the whole body naturally relaxed, elbows bent with one hand, and hands naturally placed on thighs. In this way, the position of the heart is higher, which is beneficial to the blood discharge of the heart and reduces the burden; The liver is located in the lower right side, which can get more blood supply and help promote metabolism.
The height of the pillow should be suitable for the pillow, usually 5? 9 cm is appropriate: too low will make the blood vessels in the head congested, and the head will swell and float after waking up; Too high will cause poor blood flow in the brain, which is easy to cause cerebral thrombosis and ischemic stroke.
Good habits should be formed before going to bed. Chinese medicine believes that "stomach disharmony leads to anxiety", so it is not advisable to eat too much dinner. Don't eat anything for two hours before going to bed, and don't eat irritating and irritating food. Comb your hair and wash your feet with hot water before going to bed.
Going to sleep at the right time from 9: 00 pm to 3: 00 am is the best time to nourish the liver and protect the gallbladder. If people spend a long time (that is, 23 o'clock? 1) Don't sleep, it will hurt liver blood deficiency. At the initial stage, there will be black eyes, dry eyes, fatigue, dizziness, headache, irritability, mental fatigue, inattention, memory loss and other manifestations. In severe cases, there will be visceral disorders and various diseases. If the liver's function of storing and regulating blood is impaired, it will cause insufficient blood supply to the heart, which will lead to cardiovascular and cerebrovascular diseases such as heart disease and hypertension.