2, light inhibits melatonin, melatonin helps to stay awake. Blue light reduces the production of melatonin and keeps people awake. So if you don't want to wake up too early in the morning, you'd better close the curtains. If you want to wake up naturally with the sunshine, you might as well open the curtains.
3. Coffee and wine are not suitable for drinking before going to bed. Experiments show that coffee can really delay falling asleep and shorten the time of deep sleep; Although alcohol can speed up sleep and deepen sleep depth, it is easy to wake up; So avoid any diet that may stimulate nerves before going to bed, and just drink a glass of milk.
4. Food determines whether you are awake or sleepy. Experiments have found that high protein helps to wake up and carbohydrates help to sleep. Therefore, breakfast and lunch should be high in protein and food, such as eggs and meat. Eat carbohydrates, such as grains and fruits, for dinner. Of course, it is not advisable to eat any food before going to bed.
5. Scientific Nap: Timing, Duration, Method Timing: Take sleeping and getting up as two important anchor points in life to determine the center of life. For example, if you go to bed at 22 o'clock and get up at 6 o'clock, then the center point is 14 o'clock. So the best nap time is between 14 and 13 and 15. Duration: 30 minutes is appropriate. If it takes too long, you will fall into a deep sleep and wake up sleepy. Mode: No need to fall asleep, close your eyes, sit still, be in a daze or meditate. The key is to relax, don't watch videos, don't read books, and don't listen to excitable music.
6, pay attention to follow the sleep cycle: sleeping more may not be effective. A complete sleep cycle includes five stages: falling asleep, shallow sleep, deep sleep and rapid eye movement. A cycle is about 90 minutes, and it is best to sleep for 4 to 5 cycles. However, the length of the cycle varies from person to person and cannot be calculated strictly according to 90 minutes. So if you wake up early, get up and stop sleeping. It's more painful to sleep for a while and then wake up by the alarm clock!
7. Tight-relaxation exercises are helpful for better sleep. In order from head to toe, tighten and relax all parts of the body in turn, paying attention to keeping pace with the rhythm of breathing. Contact 15 to 20 minutes will help you fall asleep faster and keep a deeper sleep.
8. Hunger therapy: If you have insomnia, try to sleep as little as possible! If you feel that the quality of sleep is not good, try to shorten the sleep time! Specific operation methods: a, strictly limit sleep time, such as 2 am to 8 am, only this time can enter the bedroom. B, get up immediately when it's time to get up, don't catch up on sleep. C it is forbidden to sleep or doze off at other times, and you must stay awake. It is not until you feel sleepy that you will forcibly distort your sleep in this way.
9. Psychological suggestion: Establish the relationship between bedroom, bed and sleep. Try not to do anything irrelevant in bed. If you can't sleep, just get out of bed and do something else, and then go to bed when you are sleepy.
10. Adjust the biological clock by resetting the energy clock. In addition to the biological clock, there are energy clocks in the human body, and food types generally do not play a role. Hunger 16 hours will activate the food sense clock. At this time, you can quickly reset the food intake clock through diet. Therefore, when traveling across time zones, if you don't want to get jet lag, you can first fast 16 hours and choose the first time to eat normally after you arrive at your destination, so that you can adjust your biological clock as soon as possible.
1 1. Snoring is also a disease. It is necessary to treat its harm in time: snoring repeatedly pauses sleep and breathing, causing severe hypoxia in the brain and blood, forming hypoxemia, inducing hypertension, brain heart disease, arrhythmia, myocardial infarction and angina pectoris. The apnea time at night exceeds 120 seconds, and sudden death is easy to occur in the early morning. Reason: When sleeping at night, the nerve excitability decreases, the muscles relax, the pharyngeal tissue is blocked, and the upper airway collapses. When the airflow passes through the narrow part, it produces eddy current, causing vibration and snoring. In severe cases, you can temporarily stop breathing, thus affecting people's health. Treatment: Mild snoring can be relieved by lying on your side, using soft pillows, wet strips, avoiding alcohol and tobacco before going to bed, and using equipment or surgery to perform functional reduction treatment of nasal, pharyngeal and laryngeal hyperplasia.