Question 1: How to improve the quality of sleep? Deep sleep time 1. First, build confidence.

Don't worry too much about the occasional insomnia experience in life, I believe the body will adapt naturally. People's physical and mental flexibility is great. This article quotes a case. People who don't sleep for 200 hours in a row can still maintain normal physical and mental functions, and insomnia for one or two nights will not cause any difficulties. After occasional insomnia, if you don't worry about the pain of insomnia, you will naturally sleep when you are sleepy. The more you worry about insomnia, the harder it is to fall asleep at night.

Arrange a regular life

The most effective way to avoid insomnia is to regularize daily life, form a regular habit of sleeping and getting up, and thus establish your own biological clock. Sometimes I go to bed late because I need it, but I still get up on time in the morning. In case of weekend holidays, avoid staying up late; Sleep cannot be stored, and it is useless to sleep too much.

3. Keep moderate exercise

Keep exercising for half an hour to an hour every day, so that all organs of the body can be flexible. But you should avoid strenuous exercise before going to bed. It is wrong for some people to try to get tired by strenuous exercise before going to bed and then fall asleep.

4. Relax before going to bed

Avoid overwork or hard work within half an hour before going to bed. Even if there is an exam tomorrow, I will never go to bed with a question. Listening to light music before going to bed helps you sleep.

Design a quiet bedroom

Try to isolate the bedroom from noise and get into the habit of turning off the lights and sleeping.

Step 6 purify the sheets

Get into the habit of sleeping only in bed; No reading, no phone calls, no watching TV in bed. Because when doing other activities in bed, I often break my habit of sleeping regularly.

7. Eat moderately before going to bed

Eat moderately when necessary before going to bed; Foods such as milk, bread and biscuits help you sleep. Overfullness is not good for sleep; There are coffee, cola, tea and other drinks with * * *, which is particularly unfavorable for sleep.

8. Drinking is bad for sleep.

Many people have a misunderstanding about wine and mistakenly think that drinking helps them sleep. Of course, it is easy to fall asleep after drinking, but the sleep induced by drinking is not easy to last. As soon as the alcohol disappears, it is easy to wake up, and it is difficult to fall asleep after waking up. Moreover, alcoholics can easily lead to more serious asphyxial insomnia.

9. Avoid taking sleeping pills

Insomniacs should not buy sleeping pills without a doctor's prescription. Even if there is a big exam tomorrow, staying up all night will not necessarily affect your grades. Although sleeping pills can make people fall asleep, the side effects after taking them the next day are harmful to people's body and mind.

10. Practice after failure

If the above suggestions don't work, I suggest you keep the habit of sleeping regularly. If you really can't sleep, get up and do some of the least annoying activities. It is not appropriate to overwork your body and mind at this time. If you want to use push-ups and other activities to try to let yourself fall asleep from fatigue, the effect will be counterproductive.

Question 2: How can we effectively improve deep sleep? Specifically, don't worry about anything. Before afternoon 10, whether you are sleepy or not, you should go to bed and relax yourself. After a long time, you will form a habit and sleep well.

Question 3: How can we improve the quality of sleep? How to improve sleep quality?

We know that sleep is extremely important for brain health. People generally need to have more than 8 hours of sleep, and must ensure high quality. If the sleep time is insufficient or the quality is not high, it will have a bad influence on the brain, and the fatigue of the brain is difficult to recover, which will seriously affect the function of the brain. If you don't get enough sleep or have poor sleep quality, you should increase your sleep time appropriately, such as taking a nap in summer, and try to improve your sleep.

According to the general view, sleep is the main way to eliminate brain fatigue. If you don't get enough sleep for a long time or the quality of sleep is too poor, it will seriously affect the function of the brain, and people who are already very smart will become confused. Many people suffer from neurasthenia and other diseases, which are often caused by serious lack of sleep.

In short, people spend more than one third of their time in sleep. A good sleep of a political party can regulate physiological functions and maintain the balance of the nervous system, which is an important part of life. Poor sleep, lack of sleep, the next day will be wrong, brain swelling, general weakness. Sleep is closely related to healthy work and study.

The following aspects can improve sleep quality:

* Sleep properly.

1. One of our important points is that sleep is indispensable. Many books say that adults usually sleep 7-8 hours a day. But recently, American psychology professor James? Dr. Maas pointed out that it is not enough for a person to sleep for 6-7 hours at night. His sleep research shows that only eight hours' sleep can make human body function reach its peak. So what is "moderate amount" is mainly based on "mental and physical recovery".

Human sleep can be divided into slow eye movement sleep and rapid eye movement sleep. The concentration of rapid eye movement sleep occurs in the final stage of rapid eye movement sleep, such as memory storage, tissue maintenance, information arrangement and new learning and performance, while rapid eye movement sleep usually occurs after the 8-hour sleep period and lasts for about 90 minutes. Although we may not realize it, most of us don't get enough sleep, which not only reduces the quality of life, but also may cause diseases.

In order to make up for this general lack of sleep, Dr. Mas advocated a "nap". This kind of nap means taking a nap for 20 minutes after waking up from a formal sleep every day, which is much better than going to bed early at night.

What we particularly emphasize is that although primary and secondary school students say "reducing the burden", they have not relaxed due to various test pressures, and many people obviously lack sleep time. Compared with the past, it is actually open and tense. In fact, it is not worth the loss to the society and the family. We believe that only by sleeping well can we study hard. A good sleep will not hinder your future: sleep time must be guaranteed!

* Sleep environment

In order to get a good sleep, it is very important to pay attention to three appropriate and three taboos before going to bed.

The three meanings are:

Take a walk before going to bed.

Purple rock collection? Yang Shu said: "When you are asleep, walk a thousand steps in the room, and then you will get a pillow ... cover it and you will be tired. If you are tired, you will think about it, and you will move to the extreme and seek peace."

There should be an environment suitable for sleeping, mainly a quiet bedroom and comfortable bedding.

Ventilation is an important condition for a bedroom, because fresh air is more important than anything else. No matter what the outdoor temperature is, you should open the window to get some air before going to bed. Choose a comfortable bed, usually a brown elastic bed with moderate hardness or a cork mattress. Pillows should be moderate in hardness and try to be warm in winter and cool in summer.

Have a correct sleeping posture.

Generally speaking, it is recommended to lie on the right side, with legs slightly bent, and the body naturally relaxed. One hand is bent on the pillow and the other hand is naturally placed on the thigh.

Develop good sleep habits.

No matter whether you sleep at night or take a nap during the day, you should try to sleep and get up at the same time, and holidays are no exception. We should take regular and moderate actions.

* adapt to the biological clock

If we get up on time every day and greet the sunshine regularly every morning, then your biological clock will run on time. Studies have shown that this is one of the key factors to improve sleep quality.

One of the factors affecting the operation of biological clock is body temperature. Studies have proved that the fluctuation of human body temperature has a great influence on the rhythm of biological clock. People's body temperature is easy to drop, which is an effective way to adjust the biological clock by using body temperature. If the temperature regulation is out of control, it will cause the disorder of sleep biological clock. There are many ways to control body temperature, such as taking a bath before going to bed, or doing aerobic exercise for 20 minutes before going to bed. While sleeping ... >; & gt

Question 4: How to enter deep sleep most easily? Regulating sleep, starting from small things, sleep hygiene is related to the overall living habits. As long as you follow the following methods and persevere, some insomnia can be improved even if there is no other treatment. Environmental factors: decorate the bedroom; Sleep in a safe, comfortable, quiet and relaxed place; Bedding should be comfortable: choose beds and bedding carefully, because 1/3 of your life will be * * * degrees with them; Too soft or too hard a bed can cause back pain; Avoid external interference (light and noise); Keep the air and humidity in the bedroom. If necessary, put a wet towel on the radiator or install a humidifier. The temperature of the bedroom should be kept at 65438 06℃-65438 08℃; Hiding all the clocks, I always feel that the rest time is losing, which is particularly easy to cause tension. Description of daily activities: do some exercise during the day and don't do it at night; Pay attention to the medicine you use. If you are not sure, please consult a pharmacist or doctor. Take less * * * articles after the afternoon; Don't take a long lunch break; Avoid nervousness and learn to control your nervousness; Avoid strenuous physical activity and excessive mental activity at night; Eat too much or too little, drink too much. Otherwise, you have to get up in the middle of the night to go to the toilet; Go to bed and get up on time according to the rhythm of human biological clock; Going to bed is sleeping, not for reading, watching TV and eating; If you can't sleep, get up first, do something (such as reading), relax quietly, and then go to bed when you are sleepy; Get up immediately after waking up. If you fall asleep again, you will probably be forced to wake up in the middle of your sleep cycle. There is a process of getting up, and it takes some time to return to reality; Slowly adapt to the light, preferably the sun, which helps to set your biological clock; Stretch your body slowly, relax and warm your muscles; If you want to yawn, try to yawn, which is helpful for oxygen exchange; Bathing helps to refresh yourself; Eating a solid and balanced breakfast should be able to supplement 25% of the energy needs of a day.

Question 5: How to enter deep sleep? How to enter deep sleep?

1. Correct.

In order to keep your biological clock synchronized, please get up at the same time every day, no matter how long you sleep.

If you don't go to bed until the early hours of the morning on Friday and Saturday, you may suffer from "Sunday insomnia". Go to bed early on Sunday, your eyes are bright, but you can't do anything when you want to sleep. The harder you work, the more tired you will feel.

When travel or work breaks the rules of daily life, you should try to keep the habit of eating and sleeping regularly and resume your daily life as soon as possible.

Step 2 practice regularly

Exercise can relieve the tension accumulated during the day, relax the body and mind, and thus improve sleep.

People who often take part in physical exercise sleep better and deeper than those who don't exercise regularly, but you don't have to deliberately pursue excessive fatigue. Your goal should be to walk, work, swim or ride a bike for 20-30 minutes at least three days a week-this is the minimum beneficial to the cardiovascular system.

But don't wait too late to exercise. The ideal exercise time is late afternoon or early evening, when physical exercise can help you adjust from stress during the day to happiness at night.

3. Reduce the intake of stimulants

If you like coffee, please finish your last cup of coffee 8 hours (6 o'clock) before going to bed. Its excitement will peak in 2-4 hours and last for several hours. Taking caffeine at night will make it more difficult for you to fall asleep or sleep deeply, and it will also increase the number of times you wake up.

However, caffeine is not the only food that affects sleep. There is an L- arginine in chocolate and cheese, which can cause palpitations at night. Diet pills contain stimulants that wake you up.

Step 4 lay a good foundation

Good bedding can help you fall asleep and sleep well, and prevent your neck and back from being damaged during sleep. Please start by choosing a good mattress. Down products make you more comfortable and lighter than traditional bedding.

Please don't smoke.

Studies have shown that heavy smokers have difficulty falling asleep and easily waking up, with little rapid eye movement and deep NREM sleep. Because the residual nicotine will lose its effect within 2 ~ 3 hours after the last inhalation, smokers are often eager to smoke at night. Smokers who change their smoking habits will greatly improve their sleep. A study shows that if smokers who pack two packs of cigarettes a day give up smoking, the time they fall into sleep disorder will be reduced by half.

6. Drink only soft drinks

Alcohol is the oldest and most widely used sleeping aid. Even if many people are used to having a drink at night, it may mean trouble all night. It is difficult to fall asleep when drinking too much during meals, and it is difficult to sleep well when drinking during sleep. After the influence of alcohol disappears, REM sleep (inhibited by alcohol) takes up other sleep stages, so that the body can not get a deep rest, sleep will be divided into pieces, and wake up frequently in the morning.

7. Pursue quality, not quantity

Six hours of high-quality sleep can give people a better rest than eight hours of low-quality sleep. Strictly controlling sleep time within the required range will deepen sleep. Please don't think you have to lie down for eight hours. If five hours can fully charge you, be grateful. You are not an insomniac, but a natural short-term sleeper.

8. In the evening, forget all the plans.

If you lie in bed thinking about what you did that day or what you should do the next day, then you should deal with these distractions before going to bed. Make a list so that you don't feel like you have to remind yourself what to do all the time, which will affect your sleep.

9. Don't sleep when you are too full or hungry.

A big dinner at night forces your digestive system to work overtime. Although you feel sleepy, you probably can't sleep all night.

If you are on a diet, don't go to bed hungry. A growling stomach, like any other physical discomfort, will keep you awake all night. Please eat low-calorie food, such as bananas or apples, before going to bed.

10. Establish a "sleep ceremony"

Before going to bed, put aside all the troubles when you are awake. Even children find it easier to fall asleep by repeating some activities, such as praying every night or reading story books.

The "sleep ceremony" can be complex or simple, depending on personal preference, and it can start with gently stretching to relax muscles or taking a hot bath. Maybe you like listening to music or reading books that are not scary. But no matter which way you choose, please remember to do the same thing every night until it becomes a hint for your body to rest at night. ...& gt& gt

Question 6: How to get the quality of deep sleep is urgently needed! Non-drug treatment of insomnia

There are physiological factors, psychological factors, social factors and environmental factors that affect sleep and cause sleep disorders. Due to the diversity of insomnia causes

Sex, and the side effects of sleeping pills themselves, non-drug treatment of insomnia has become an important means for many patients to get rid of insomnia.

First of all, we should accept sleep hygiene education and change bad sleep habits:

(1) Live a regular life, go to bed on time at night and reduce nightlife. I can't sleep in bed for 20~30 minutes, so I get up and read some boring books.

When you are tired, report to sleep; No matter how late you go to bed, you must get up on time in the morning to improve your sleep rate.

(2) The bed is only used for sleeping. Don't work and think in bed.

(3) Avoid engaging in sports and entertainment activities before going to bed, avoid exciting emotional activities, avoid watching nervous TV, drink strong tea and coffee, smoke and avoid

The factors that can avoid the physiological interference of sleep at night, such as hunger and supersaturated excitement, cannot be solved.

(4) Pay attention to mental health, be cheerful and optimistic, be open-minded, be contented, properly maintain "childlike innocence", and use and cultivate all parts of the body alternately.

A relaxing hobby.

(5) Regular physical exercise is an important method to prevent and treat insomnia, and insist on proper physical exercise.

(6) Avoid daytime activities that interfere with daytime alertness and night sleep quality, such as taking a nap during the day and staying in bed for a long time.

(7) Adjust the light and temperature of the bedroom, reduce noise and eliminate all kinds of factors that may cause insecurity.

Insomnia should be treated according to the cause. If the cause of insomnia is not found and removed before treatment, the effect of using the best medicine is limited.

. One-third of insomniacs, as long as they develop good sleep habits, actively treat diseases that cause insomnia, quit smoking and limit alcohol, and actively exercise, often

You can obviously improve your sleep quality without taking medicine. If you treat insomnia with diazepam for whatever reason, combined with unreasonable use, it will sometimes cause dullness.

Sexual insomnia, so that patients who would not have used drugs eventually became drug dependent.

Rational use of sleeping pills

Contrary to the abuse of sleeping pills, some people are afraid of "addiction" and dare not use them. When you need medication, such as sudden changes in life or stress.

When the sudden increase leads to insomnia, sleeping pills should still be used.

There are five basic principles for using sleeping pills: first, start with the minimum dose and achieve satisfactory sleep with the minimum dose. Second, intermittent administration. suffer

It is best to take medicine for 5 days and stop taking medicine for 2 days; Or use these two drugs at intervals. Third, short-term use. Generally not more than 3~4 weeks, many "

Addicted patients are caused by long-term medication. Fourth, withdrawal should not be too hasty, reducing the original amount by 25% each time to prevent rebound after withdrawal. Fifth,

Try to use non-benzodiazepines with less side effects, such as sinol, zopiclone, zaleplon, etc. In addition, we should pay attention to the right or wrong of drug treatment.

Combined with medication. When patients need long-term treatment, they should be followed up regularly to determine whether sleeping pills are still effective, whether there are side effects, and whether they are

Need to change the drug variety.

Many foods help you sleep.

"Have a good sleep", because many foods can help you get a stable sleep. The following points are available for people with sleep problems.

Object time reference:

(1) Control the total calories and reduce the intake of animal fat and sweets.

(2) Sleep is related to pineal hormone secreted by the pineal gland of the brain. With the increase of age, the secretion of pineal hormone in human body is decreasing day by day. Recently.

It is found that cucumber, tomato, banana and carrot contain plant pinecones with similar structures to those secreted by human body.

(3) The serum zinc and copper of long-term insomnia patients decreased obviously, and the foods with high zinc content included oysters, fish, lean meat and dairy products.

Foods with high copper content include fish, shrimp, crab, corn, bean products and mushrooms.

(4) Tryptophan is a natural sleeping pill, which is the raw material for the brain to make serotonin. Serotonin can make people relax, feel happy and cause drowsiness. ferment

The tryptophan content in milk or warm milk is high. If you eat a small amount of biscuits with high carbohydrate and low protein 2 hours before going to bed, plus a glass of warm milk.

It definitely helps to sleep.

(5)B vitamins, such as vitamin B2, vitamin B3, vitamin B6, vitamin B 12, folic acid, etc. It is good for sleep and rich in B vitamins.

Foods include: yeast, whole wheat products, peanuts, walnuts, ... > >

Question 7: How to improve the quality of sleep at night? Similar to deep sleep ~! Do more light physical work during the day.

Question 8: How to go into deep sleep Hello: Go into deep sleep, don't talk or think before going to bed; Sleep first, then sleep, that is, don't use your brain too much before going to bed, eliminate all distractions after going to bed and keep quiet; In addition, paying attention to quiet bedroom environment, fresh air and suitable bed can improve the quality of sleep. Have a good sleep and get up naturally refreshed.

(1) Normal and natural mentality. There is no need to worry too much about insomnia. The more nervous you are, the more you force yourself to sleep, and the result is counterproductive. Some people are so nervous that they can't sleep for days on end. They think that if the brain goes on like this, it will not be short-lived and will get sick. Excessive anxiety caused by this kind of worry is more harmful to sleep itself and its health.

(2) Find and eliminate the causes of insomnia. There are many factors leading to insomnia, which have been mentioned before. With a little attention, it is not difficult to find. If the cause is eliminated, insomnia will heal itself. For insomnia symptoms caused by the disease, seek medical advice in time. Can't think that insomnia is just a minor problem, not a disease, delaying treatment.

(3) Physical and mental relaxation is beneficial to sleep. Take a walk outdoors before going to bed, relax yourself, take a bath or soak your feet with hot water before going to bed, which is conducive to smooth sleep. There are many specific ways to induce people to fall asleep, such as relaxation exercises, which have been circulated among the people and can be used. In addition, two simple methods are introduced:

(1) Close your eyes and be quiet. After going to bed, close your eyes first, then open your eyes slightly to keep in touch with the outside world. Although mental activity is still in operation, the tension of sympathetic nerve activity has been greatly reduced, which induces the human body to gradually enter a sleepy state.

(2) Ming and Ancient Heaven Method. After going to bed, lie on your back and close your eyes, cover your left ear with your left palm, cover your right ear with your right palm, and tap the back of your head with your fingers to make it hear the whirring sound. The number of bounces until you feel slightly tired. After you stop bouncing, your head will slowly get close to the sleeping pillow, and then it will naturally be placed on your sides, and you will soon fall asleep.

(4) Sleep induction. Listening to plain and rhythmic sounds, such as the sound of trains running, the chirping of crickets, the sound of dripping water and the sound of falling spring rain, or music hypnosis tapes, is helpful to sleep and can also establish conditioned reflex to induce sleep.

(5) drink hot milk. Drinking a cup of hot milk with sugar before going to bed can increase the secretion of insulin, increase the entry of amino acids into brain cells and promote the brain to secrete serotonin for sleep. At the same time, milk contains a small amount of morphine-like substances, which has the effect of calming and calming the nerves, thus promoting the human body to sleep peacefully.

(6) Appropriate sleeping position. Of course, the sleeping position is comfortable and can vary from person to person. However, it is better to sleep on your side. Cao Cishan, a health care expert, pointed out in Sleep Tactics: "Lie on the left side and bend your left foot, bend your left arm, hold your head with your hand, stretch your right foot, and put your right hand between your right thighs. The right bit is the opposite. " This sleeping position is conducive to relaxing the whole body and sleeping soundly.

(7) If you are tired and have difficulty sleeping, you may wish to eat apples, bananas, oranges, oranges, pears and other fruits. Because the fragrance of this fruit has a calming effect on the nervous system; The sugar in fruit can inhibit the cerebral cortex and make it easy to fall asleep.

(8) If insomnia is caused by being away on a business trip and not adapting to the environment, first of all, you should be mentally prepared, take the initiative to adjust and get ready, and don't sleep well because of nervousness. At the same time, you can also use the above methods to help sleep, so as to avoid insomnia.

I hope I can help you, thank you!

Question 9: How does the bracelet detect sleep and deep sleep? What is the principle? The word "reliable" is divided into two aspects. On the one hand, it is to check whether the human body is active. If there is no activity for an average of 10 minutes, it is considered to be sleep. If there is no activity for an average of 20 minutes, it is considered a deep sleep. Generally, a gyroscope is integrated in the bracelet. Through these modules, the acceleration calculator can detect human activities and is relatively reliable.

Question 10: What is the best sleep time? How to calculate the normal sleep time of deep sleepers is 8 ~ 10 hours, while deep sleep only accounts for 25% of sleep time. So it can be inferred that the normal deep sleep time should be 2 ~ 2.5 hours. See Baidu Encyclopedia for the theory of deep sleep calculation!