Rule 1: Be sure to sleep before going to bed.

In the ancient concept of health preservation, sleep is the first important thing in life. If you don't sleep before midnight (equivalent to 165438+ 0: 00 p.m. -65438+ 0: 00 a.m. the next day), both men and women will directly hurt the liver, and after a long time, the kidneys will also be damaged, and the body will gradually be deficient in both qi and blood. I feel pale when I look in the mirror every day.

At this time, even if you take nutrition and exercise every day, it is difficult to recover the damage caused by lack of sleep or poor sleep.

So, it's okay to get up early, but it's absolutely impossible to go to bed late. Many people with depression have the habit of staying up late.

Rule 2: Don't think about everything when you sleep.

See this body as nothing, or like sugar in water, first melt the big toe, then melt the other toes, then the feet, calves and thighs gradually melt, and finally disappear and fall asleep naturally. This is your ideal mental state when you fall asleep. Many times, insomnia comes from lingering distractions when you fall asleep.

At this time, don't toss and turn in bed, so as not to make it harder for you to fall asleep. Try to get up and sit for a while before going to bed.

In fact, for modern people, it is also very important to go to bed early and brew emotions before 1 1 at night, so as to calm their mind for a while. Sleep first, then sleep, that's the truth.

If it still doesn't work, you can try a simple leg press before going to bed, then sit on the bed naturally, put your hands on your legs, breathe naturally, and feel your pores close as you breathe. If you can yawn while crying, the effect is the best. When you want to sleep, sleep on your stomach.

Article 3: Take a nap or sit still.

At noon (equivalent to 165438+ 0:00 am to 65438+ 0:00 pm), it is appropriate to take a nap at this time, but it can't be too long. If conditions are limited and you can't sleep, you can sit still for a quarter of an hour and close your eyes.

Article 4: Don't sleep in bed.

For human health, getting up early is beneficial to human metabolism. The advantage of getting up early is that on the one hand, it can excrete the polluted gas of metabolism; If you get up too late, the large intestine will not be fully active and may not be able to complete the excretion function well.

In addition, the human body's digestion and absorption function is most active from 7 am to 9 am, which is the golden time for nutrient absorption.

So, don't stay in bed, dizziness and fatigue are all caused by sleepiness.

How to improve sleep quality

1. Good sleeping environment

Say: mania will die, and silence will lead to spiritual hiding. This tells us that it is easier to fall asleep only when you are calm. Excessive physical and mental activity before going to bed may lead to insomnia. Therefore, middle-aged and elderly people must be modest. Before going to sleep, they need to get rid of selfish thoughts and put all their thoughts on sleep. This is called going to bed first. Only in this way can they sleep fast, safely and soundly.

2. The law of life.

Our life should have certain rules. Modern scientific research has also proved that there is an accurate biological clock in the human body, which constantly regulates the process of human life activities. Chinese medicine also advocates arranging different daily life in different seasons, such as staying up late at night and getting up early in spring. Pay attention to staying up late at night and getting up early in summer. Autumn requires early to bed and early to rise. Advocate going to bed early and getting up late in winter and getting more sunshine.

Only by forming the habit of falling asleep on time can we sleep peacefully at bedtime. In addition, washing your face, brushing your teeth and gargling before going to bed, especially washing your feet with hot water, is more conducive to sleep. Reading, reading newspapers, drinking coffee, drinking tea, smoking, etc. Will cause excitement before going to bed, leading to insomnia.

3. Pay attention to moderate work and rest.

When a person lacks exercise and labor, it will be more difficult to fall asleep. On the contrary, when a person is too tired, it is difficult to fall asleep at once. Therefore, we should pay attention to moderate work and rest to ensure a good sleep. Especially after retirement, the mental and physical activities of the elderly are reduced, and they often can't sleep well because of improper work and rest. This requires the elderly to do some physical activities during the day or take a walk for 20 to 30 minutes before going to bed, which can help them sleep.

4. Suitable room temperature

He said, "The old man has a big nose, and the air comes in through the window." This song says to keep the air fresh when sleeping. Even in winter, you should open the window to get some air before going to bed. But pay attention to sleep and avoid the invasion of DC and gap wind. In addition to the above sleep requirements, we should also create sleeping conditions, such as soft and warm bedding, dim indoor light at night, appropriate temperature and humidity, and keeping quiet.

Reasonable diet

There is a saying: stomach disharmony leads to anxiety. Now that I think about it, this statement still has some truth. If you eat too much before going to bed, it is easy to overload your stomach and affect your sleep. Therefore, dinner should be as light as possible, and the time from dinner to sleep should be kept at least two hours.

If you work at night or watch TV for a long time, you can supplement some soft food appropriately to avoid insomnia caused by hunger. In addition, some elderly people often suffer from insomnia due to frequent urination at night. According to statistics, about 1/4 of 60-year-olds get up at night. Therefore, the elderly need to drink less water at night and replenish water the next morning.

6. Correct sleeping position

Cai Jitong of the Song Dynasty wrote this in Neijing: Bend sideways while sleeping. In other words, when you sleep, you should lie on your right side, with your upper and lower limbs bent in half. This sleeping position has two advantages: it does not oppress the heart; Conducive to gastrointestinal peristalsis and digestion.

Curling limbs and relaxing muscles when sleeping on your side is very beneficial to relieve fatigue and promote sleep. As the saying goes, rest easy, but rest easy does not mean that the pillow is very high, but that people should be carefree. In fact, too high or too low a pillow will affect sleep. Generally speaking, the hardness of pillows should be moderate.

In addition, the pillow core can be vanilla, wild chrysanthemum, buckwheat husk or dry tea. Its hardness is moderate, its fragrance is pleasant, and it is helpful to sleep. In summer, kapok or foamed plastic with poor heat dissipation should not be used as pillow core. For patients with hypertension, if chrysanthemum and silkworm excrement can be used as pillows, it can clear the liver and improve eyesight and treat headaches.