Improve the quality of sleep? . 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 the quality of sleep: * moderate sleep 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, Dr. James 6 1 Mas, an American psychology professor, 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! * Sleeping environment If you want to sleep well at night, it is very important to pay attention to three appropriate and three bogeys before going to bed. Three appropriate is: take a walk before going to bed. "Yanzi Collection 6 1" says: "When you are asleep, you can walk a thousand steps in the room, and then you will rest on your pillow ... If you cover it, you will be tired, if you are tired, you will think about it, and if you move, you will be extremely flat." 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, try to sleep and get up at the same time, and holidays are no exception. We should take regular and moderate actions. * Follow the biological clock If we get up on time every day and greet the sun 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 your body temperature, such as taking a bath before going to bed or doing aerobic exercise for 20 minutes before going to bed, so that your body temperature will drop when you sleep. In short, people will fall asleep on time after forming habits. It is most important for teenagers to develop good sleep habits. The biological clock is not easily broken. Don't stay up late on Saturday and Sunday nights, you can't afford to get up during the day, which destroys your biological clock. * Adjusting Diet We often see that a few people have no subjective feeling of poor sleep after eating a lot of coffee, chocolate, cola, tea and other foods or drinks at night, but experiments have confirmed that their deep sleep will be adversely affected. So don't eat these things before going to bed. In order to get a good sleep effect, there should be the following taboos before going to bed: avoid overeating at dinner. Don't eat before going to bed, so as not to increase the burden on the stomach. Avoid strong tea and coffee. Don't drink strong tea, coffee and other foods at night to avoid affecting normal sleep due to mental excitement or frequent urination. Avoid drinking research has proved that drinking seems to help people fall asleep, but it is actually incorrect. In the process of metabolism, wine will release a natural stimulant, which will destroy our sleep in the middle of the night. Noise Many young friends are used to this harsh environment because they are often exposed to some kind of noise. This is not good for our sleep, and it will reduce our intensive sleep time. Therefore, the sleeping environment should try to avoid noise interference. In addition, for people who are prone to insomnia, they only sleep when they are sleepy. The result of going to bed early is often "haste makes waste", which will only aggravate psychological pressure. Someone has done such an experiment. In some cases, staying up late and getting up early can reduce sleep time and improve sleep quality. * Sleep time If you want to improve the quality of sleep, you must pay attention to the time; The time to sleep well is from 9: 00 pm to 1 1 pm, from noon to 12 pm, and from 2 am to 3: 30 am. At this time, the human body's energy drops, the reaction is slow, the thinking is slow, and the mood is low, which is conducive to the human body's transition to slow-wave sleep and entering a sweet dream. What kind of sleep is the best? Sleep should be an unconscious state of pleasure. Even if you sleep for a short time and wake up refreshed the next day, it means that your sleep' quality' is good, but if you still feel tired after sleeping for a long time, it means that your sleep quality is poor. Modern medical scientists have confirmed that dietotherapy is the best way to treat insomnia, which is superior to sleeping pills and has no side effects. Here are a few examples to try: (1) A tablespoon of vinegar, poured into a cup of cold boiled water, can hypnotize and sleep soundly. (2) For people who often suffer from insomnia, it is effective to cook porridge with lotus seeds, longan, lily and glutinous rice (millet). (3) Those who suffer from insomnia due to blood deficiency can often take lotus root powder, or simmer lotus root with small fire and add honey to eat it in moderation; You can also use longan pulp 10g, 5 red dates and steamed eggs 1 piece, once a day 1 time. (4) For those with guilty conscience, excessive sweating and insomnia, cut a pig heart, add 25g of ginseng and 25g of angelica, steam together, remove the medicine, eat pig heart and drink soup, and the effect is good. (5) Insomnia caused by hypertension can be hypnotized by taking 50g banana root and 0/00g lean pork/kloc-0. (6) palpitation and insomnia patients, take 50g of banana root and 0/00g of lean pork, and cook them together, so they can fall asleep. (7) Patients with neurasthenia and insomnia should take a tablespoon of lettuce pulp and dissolve it in a glass of water. Because this milky white juice has the effect of calming the nerves and has a certain hypnotic effect. (8) Eat an apple before going to bed. Or put a peeled or cut citrus on the bedside table, so that people with insomnia can smell its fragrant smell, which can calm the central nervous system and help them fall asleep. (9) Mash the onion properly, put it in a bottle and cover it. Put it on the pillow before going to bed and smell it. I usually fall asleep after a while. Longan meat nourishes the heart and spleen, nourishes blood and calms the nerves. Insomnia, such as insomnia, forgetfulness and neurasthenia, is a persistent physical disorder with unsatisfactory sleep quality and/or quantity. Anxiety or fear of insomnia is the pathogenic psychological factor of this disease. Insomnia is a common sleep disorder, which can be secondary to physical factors, environmental factors, neuropsychiatric diseases and so on. This disease is the so-called primary insomnia caused by mental stress, anxiety and fear of insomnia. Its symptoms are difficulty in falling asleep, lack of sleep, easy to wake up, early to wake up and dreamy. Fatigue or insomnia after waking up seriously affects work efficiency or social function, and usually occurs at least three times a week for more than one month. In order to distinguish the different stages of insomnia, insomnia can be divided into three forms: difficulty in falling asleep, unstable sleep state and early awakening. It is difficult to fall asleep after lying in bed for 30 minutes or even 65,438+0-2 hours, tossing and turning, impatience and discomfort. When falling asleep, it is already late at night, and the unstable sleep state is characterized by shallow sleep, easy to wake up, and can go back to sleep after waking up, but it is inefficient to wake up for more than 3-4 times a night, requiring 20% less sleep every night, while normal people generally sleep less than 5%. Because waking up repeatedly at night affects the quality of sleep, the symptom of lack of sleep is that you can slowly seep out sleep, but you can't sleep repeatedly after sleeping for 2-3 hours after waking up. I wake up 2 hours or earlier in the morning and can't fall asleep again, or I want to sleep and dream repeatedly. Because you wake up in the middle of the night and you can't get up until dawn. If the family is still sleeping at this time, the insomniacs will be more agitated. Many cases of insomnia are caused by discomfort in some parts of the body. The following introduction: 1. Central nervous system diseases, such as brain injury, brain tumor, cerebrovascular disease (cerebral hemorrhage, cerebral infarction), Parkinson's disease, Alzheimer's disease, epilepsy, migraine, etc. 2. Respiratory diseases, such as chronic bronchitis and chronic obstructive emphysema. 3. Urinary system diseases, chronic renal failure, sleep is often short and interrupted. Only kidney dialysis or kidney transplantation can effectively solve the frequent urination caused by diabetes, diabetes insipidus and urinary system infection, and can also interfere with sleep. 4. Allergic diseases, which often interfere with sleep, such as itchy skin and stuffy nose, make sleep impossible. 5. Diseases of digestive system, such as ulcer, enteritis and dysentery, cause abdominal pain, heartburn, nausea and vomiting, and obviously interfere with sleep. 6. Circulatory diseases, especially heart failure, angina pectoris, hypertension and arterial phlebitis, can lead to insomnia. 7. Inflammation and pain of bones, muscles and joints are common diseases in clinic. Insomnia is usually accompanied by symptoms. Insomnia can generally be recovered after illness, which is more important for the health of the elderly. There are several taboos in sleep preparation, posture and habits: 1. Avoid eating before going to bed: If you eat before going to bed, your stomach will be busy, which will increase their burden and other parts of your body will not get a good rest. It not only affects sleep, but also harms health. 2. Avoid excessive brain use before going to bed: Do something easy to relax your brain before going to bed, so it's easy to fall asleep. Otherwise, your brain is in a state of excitement, even if you lie in bed, it is difficult to fall asleep for a long time and it is easy to lose sleep. 3. Avoid emotional excitement before going to bed: People's emotions can easily cause excitement or disorder in the nerve center, making it difficult for people to fall asleep and even insomnia. 4. Avoid talking before going to bed: Because talking easily excites your brain and makes your thoughts affect your sleep. 5. Avoid drinking strong tea and coffee before going to bed: Both strong tea and coffee are stimulating drinks, which contain substances such as caffeine that can make people feel excited before going to bed. 6. Avoid lying down for a long time: Chinese medicine believes that too much sleep will lead to dizziness, listlessness and loss of appetite. 7. Avoid sleeping in the wind: keep the room ventilated, but don't let the wind blow directly on your body for a long time. Desperate air will invade from capillaries, causing diseases such as colds and wind chill. Commonly used sleeping pills will not only produce drug resistance but also cause liver damage. Scientists have found that there is a certain relationship between food and sleep. An American doctor of medicine believes that it is easier to fall asleep if you eat some hypnotic food before going to bed. Now I recommend several kinds for reference only: 1. Milk: Milk contains tryptophan, which is an essential amino acid for drinking a glass of milk before going to bed. The tryptophan content in it is enough to play a role in sleeping, and the satiety of drinking milk also increases the hypnotic effect. 2. Walnut: Walnut is a nourishing and strong product, which can cure mental weakness, forgetfulness, insomnia, dreaminess and poor diet. Eating walnuts every morning and evening is good for sleeping. 3. Longan: sweet in taste and warm in nature. Guipi Pill is non-toxic for treating dreaminess such as deficiency of heart and spleen and insomnia. 4. Lotus seeds: Lotus seeds nourish the heart and soothe the nerves. You can add a little salt to the lotus plumule, decoct it in water and take it every night before going to bed. 5. Vinegar: When you are tired and insomnia, you can take 1 tablespoon vinegar, put it in warm water, take it slowly, close your eyes, and you can sleep peacefully for a while.