Sleep in winter, many people obviously feel sleepy, but they can't sleep. Therefore, we should pay attention to our own sleep and improve the quality of sleep on the premise of ensuring sleep time. The following is the winter sleep regimen.
Winter sleep health care law 1 "three needs and three taboos" before going to bed for winter health care
Three elements:
First, brush your teeth before going to bed.
Then the whole book says: "Anyone who gargles because the poison of diet accumulates in his teeth should nourish his teeth well." Cleaning the mouth is good for sleeping. From the perspective of oral health care, brushing your teeth before going to bed at night is more important than brushing your teeth early. It not only reduces the growth of bacteria, but also plays a great role in preventing dental caries and periodontal disease and protecting teeth and periodontal tissue.
Of course, we advocate brushing our teeth at night, cleaning up oral residue after eating during the day, stopping oral movement and reducing saliva secretion, which is beneficial for us to concentrate on maintaining a good sleep.
Second, take a walk before going to bed.
There is a saying in Yanzi's Book Collection and Health Preservation: "When you are asleep, you can walk a thousand steps around the room, and then you will rest from the beginning ... If you cover it, you will be tired, if you are tired, you will think about it, and if you are safe, you will ask for it." Walking before going to bed is conducive to the circulation of qi and blood, making qi flow smoothly and harmoniously, and can promote the human body to complete the process from extreme to static, so that people can get better rest and sleep.
In addition, going outdoors before going to bed will make the brain more awake and feel more comfortable. Vomiting old things will shorten the process of sleeping from the beginning to the deep sleep, which is beneficial to the human body, especially for people engaged in mental work, which can eliminate the excessive fatigue of the brain and relieve the nervous tension of the brain.
Sanyao lavipeditum before going to bed
Washing feet with warm water before going to bed 15 ~ 20 minutes can dilate blood vessels in feet, promote blood circulation and make people fall asleep easily. There are many blood vessels in the soles of human feet. Washing feet with hot water can dilate the capillaries of feet, accelerate blood circulation, supply more nutrients to feet, and make the metabolism of feet and legs vigorous.
Hot water has a slight stimulating effect. Because countless nerve endings on the soles of the feet are closely connected with the brain, stimulating the nerves on the soles of the feet can inhibit the cerebral cortex, make people feel comfortable and relaxed in the brain, not only speed up sleep, deepen sleep, but also effectively eliminate the fatigue of the day.
Avoid satiety
Huangdi Neijing said: "Disharmony in the stomach leads to anxiety." I don't think it is easy to eat too much before going to bed. This is because the digestive function of the human body is weakened during sleep. Eating more will increase the burden on the digestive system and make the sleep not deep. On the contrary, you can fall asleep as soon as possible without causing obesity. Chinese medicine also talks about "measuring abdominal pain", the purpose is also to strengthen the stomach and spleen. So it is not easy to eat too much before going to bed. Dinner is seventy to eighty percent full. Don't eat before going to bed, so as not to increase the burden on the stomach.
Avoid strong tea and coffee.
Caffeine in tea can stimulate the central nervous system and cause excitement. Drinking too much tea before going to bed will make it difficult to fall asleep. Drinking too much tea will lead to frequent urination at night and affect sleep.
What should I do if I sleep badly?
1, adjust the indoor environment
Fresh air is a necessary condition for a good sleep. Even if the weather is very cold in winter, we should always ventilate the room and keep the indoor air fresh, which is very helpful to improve the quality of sleep. Bedroom temperature also affects sleep quality. If the temperature is too high, the body will feel hot and dry. Too low a temperature will stimulate the nerves and make the body cold, which is not conducive to falling asleep. The indoor temperature suitable for sleeping should be controlled between 19 degrees Celsius and 25 degrees Celsius.
2. Drink a glass of milk before going to bed
Men with poor sleep can drink a glass of milk ten minutes before going to bed. Milk contains a substance, such as serotonin, which can make people tired and fall asleep. These substances have certain sedative and hypnotic effects. Drinking milk before going to bed is beneficial to the body's absorption of calcium, and the calcium in milk also helps to clear the nervous mood and make people fall asleep more easily.
Step 3: Listen to music.
Men with poor sleep can listen to some relaxing music before going to bed, so that music can help relax our tense nerves, adjust our depressed emotions and make us feel happy. The mood is more comfortable, the body and mind can be relaxed, and the sleep quality is high.
In fact, I remind you that you should not watch intense TV dramas and ball games before going to bed, and don't talk about nostalgia or horror. Excessive entertainment activities before going to bed, especially intense and exciting activities for a long time, will make people's nerves excited continuously and make it difficult to fall asleep. Affect the work and life of the next day.
Sleep regimen in winter is 2 1, and dinner is 70% to 80% full.
Don't eat before going to bed, so as not to increase the burden on the stomach. Do not drink strong tea or coffee before going to bed, so as not to affect normal sleep due to mental excitement or frequent urination. Of course, don't drink alcohol, alcohol will seriously affect people's sleep. Don't eat spicy and greasy food at night, which will also affect sleep.
2. Drink less water before going to bed
Don't drink too much soup or boiled water for dinner. It is cold in winter, with little sweating and little water circulation. Compared with summer, I urinate more. If you often get up to relieve yourself during sleep, it will interrupt your sleep, and some people may need some time to fall asleep again. It is recommended to drink less water after seven or eight in the evening, especially for people with relatively poor renal function.
3. Soak your feet and have a good sleep before going to bed
Soaking feet in winter can promote blood circulation and warm up. Soaking feet before going to bed is helpful to improve the quality of sleep, but it should be noted that soaking feet should not be too long, preferably 15-30 minutes, so as not to increase the burden on the heart. When soaking feet, you can also rub the soles of your feet, especially Yongquan point, which can not only improve the quality of sleep, but also play a role in health preservation.
Step 4 brush your teeth before going to bed
After a day's eating, there will be a lot of food residue in our teeth. Brushing your teeth before going to bed can not only protect our teeth, but also help us have a good sleep.
5. Don't use electric blanket when sleeping.
It is important to keep warm during deep sleep. However, the whole body heating electric blanket will make the body dependent and reduce the body's heat production capacity. Compared with electric blanket, hot water bottle is a better choice for you. Because the temperature of the thermos falls after the blood operation of the human body is adjusted to the best state, it does not damage the heat production capacity of the human body.
6. Go to bed before12 pm.
Go to bed no later than 12 (that is, midnight) every day. Because "Yin" reached its peak position at this time, after 12, Yin began to decline and Yang slowly rose. Traditional Chinese medicine has always paid attention to "harmony between man and nature", while quietness nourishes yin. Therefore, falling asleep before 12 is the best way to nourish yin during the daily changes of yin and yang. Going to sleep at this time, according to the law of yin and yang of heaven and earth, often the quality of sleep is better. Deep sleep is of great benefit to eliminating fatigue, repairing the body and improving immunity.
7. Don't close the doors and windows when sleeping.
Sleeping with doors and windows closed in winter is something many people like to do. In fact, the doors and windows are closed and the air is not circulating. In the process of metabolism, the human body will excrete 149 chemicals from the respiratory tract, which will make the air contain a lot of bacteria, viruses, carbon dioxide and dust particles, and have an impact on the respiratory tract. Therefore, those who can't sleep well with the windows closed often suffer from colds, coughs and pharyngitis. Don't close the doors and windows all day because it's cold outside. Always open the window to keep the air circulating.
8, the elderly pay attention to keep warm, do not advocate naked sleep.
There is a lot of knowledge about sleep. "It is advisable to freeze your brain in winter. Don't cover your head when you lie down." The brain should be "frozen" to cool down during sleep. The abdomen should be warm, because when sleeping, people enter a quiet state, blood runs slowly, and cold pathogens are easy to invade. Some people like to sleep naked, thinking that it can relax the whole body and improve the quality of sleep, but sleeping naked is not suitable for the elderly. The old man's yang is weak, so he should pay more attention to keep warm and wear clothes to sleep.
9. Go to bed early and get up late.
Winter health care is expensive in the fresh air, "work at sunrise and rest at sunset". In winter, it is particularly important to ensure adequate sleep time. From the perspective of traditional health preservation, appropriately increasing sleep time in winter is conducive to the accumulation of yang and yin essence, so that the human body can achieve a healthy state of "Yin is the secret and God is the rule". It is advisable to go to bed early and get up late in winter, generally sleeping for 8-9 hours, and the elderly can increase it appropriately. If they don't get enough sleep at night, they can insist on taking a nap for an hour; But sleep should not be too much.
10, the environment should be suitable for sleeping.
Sleep should have a suitable quiet environment, the bedroom should be soft and ventilated, and it should be windproof and warm in winter. Of course, the bedroom should be the warmest room in the home, and the temperature is around 20 degrees Celsius. It is not advisable to sleep in the wind or put a stove beside the bed. The bed should not be too small or too low. It should be convenient for bunk beds and comfortable to sleep. You can choose warm and soft quilts and duvets in winter. The height of the pillow varies from person to person. Usually, the height is shoulder-high when lying on your side, and you feel comfortable when lying on your back, which is about half the height of your fist or fist. The width should be such that the head and neck can be placed on it, and the neck is slightly higher.
1 1, don't cover the quilt.
In winter, people's quilts are thickened, and some people even cover them with two or three layers of thick quilts, which affects sleep and even harms the respiratory tract. Moreover, if you cover the quilt, people will feel oppressive and can't relax all over. If you press a thick quilt on your chest, it will cause slight hypoxia. In addition, there is a lot of dust in the thick quilt, and several layers of dust are inhaled into the respiratory tract, which has a certain impact on the respiratory mucosa.
12, don't sleep with your head covered in cold weather.
Doing so will make the air not circulate, the oxygen in the bed is not enough, and the internal organs will not get enough oxygen supply. It can also induce dreams, which are often nightmares, and people can easily wake up from dreams. After waking up, people will feel dizzy, chest tightness, fatigue and listlessness.
13, try to sleep in socks.
An American study found that the temperature of feet is closely related to the quality of sleep. Taking off socks to sleep will reduce the temperature of feet, which is not conducive to promoting sleep. Therefore, it is suggested that after undressing and going to bed, it is best to wear socks when the body temperature drops at the beginning, so as to keep your feet at a relatively high temperature, which is more conducive to falling asleep quickly and improving the quality of sleep. It is best to choose a pair of clean socks with soft skin and good air permeability before going to bed, which can help us have a good sleep.
14, don't wear too many clothes.
Some people are used to sleeping in winter wearing sweaters, trousers or cotton vests. Because when people sleep, the muscles of trunk and limbs are relaxed, and the more they sleep, the more fragrant and relaxed they are. Wearing too many clothes to sleep will affect the relaxation of the whole body muscles, which is not conducive to blood circulation and respiratory function. It is easy to have nightmares, suffocation and night terrors when clothes are wrapped.