Insomnia should be done mainly in the following areas.
① A light and protein- and vitamin-rich diet is appropriate.
② Participate in qigong, taijiquan and other exercises that emphasize mental strength exercise to improve the regulation of nerves.
③ regular life, go to bed regularly, dinner should not be too full, do not drink tea and coffee and other stimulating drinks before going to bed.
④Sleeping Nadolyn, lecithin and other health foods have a good role in regulating nerve function and help improve sleep.
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 amount of sleep is insufficient or of poor quality, then there will be adverse effects on the brain, and it will be difficult to recover from brain fatigue, which may seriously affect the function of the brain. If sleep is insufficient or of poor quality, you should increase the duration of sleep appropriately, such as taking a short nap in summer, and try to improve sleep conditions, etc.
According to the general view, sleep is the main way to eliminate brain fatigue. If you do not 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 supposed to be very smart will become confused. Many people suffer from diseases such as neurasthenia, many times triggered by severe sleep deprivation.
In short, more than a third of a person’s one is spent in sleep. Good sleep for political parties regulates physiological functions and maintains the balance of the nervous system, which is an important part of life. Poor sleep and lack of sleep, the next day will be wrong head and brain swelling, general weakness. Sleep has a very close relationship with healthy work and study.
The following aspects can improve the quality of sleep.
Get the right amount of sleep
One of our important points is that sleep should not be less sleep. In many books, it is said that adults generally sleep 7-8 hours a day is about right. But recently Dr. James Maas, a professor of psychology in the United States, pointed out that seven hours of sleep at night is not enough for a person. His research on sleep shows that only 8 hours of sleep can make the body function at its peak. Therefore, the main criterion for what is the “right amount” is “mental and physical recovery”.
Human sleep is divided into two time periods: slow-motion sleep and fast-motion sleep. The concentration of REM sleep in memory storage, maintenance of organization, information organization and new learning and performance occurs in the last stage of REM sleep, while REM sleep usually occurs in the latter part of the 8-hour sleep period and can last about 90 minutes. Although we may not be aware of it, most of us are actually not getting enough sleep, which not only reduces the quality of life, but may also cause diseases.
To compensate for this widespread sleep deprivation, Dr. Maas advocates “naps”. This nap is a 20-minute nap after waking up from formal sleep, which is much more effective than going to bed early at night.
We especially emphasize that although primary and secondary school students are now “reduced”, they are not relaxed due to the pressure of various exams, and many of them do not get enough sleep. Compared with the past, in fact, is the explicit loose secret tight. This is actually more than worth the loss for both society and families. We believe that the only way to study well is to get a good night’s sleep. Getting a good night’s sleep does not hinder prospects: sleep time must be guaranteed!
Sleeping environment
To get good sleep at night, it is very important to pay attention to the three preferences and three taboos before going to bed.
The three desirable are
Take a walk before bedtime.
The Purple Rock Hidden Book – Raising the Book says: “When you go to sleep walk, around the room a thousand steps, the beginning on the pillow …… cover then God labor, labor is thinking about rest, moving extremely and seek quiet.”
Sleep should have a suitable environment, mainly a quiet bedroom and comfortable sleeper.
Ventilation is an important condition for the bedroom, because fresh air is more important than anything else. Regardless of the temperature outside, windows should be opened for ventilation before going to bed. Choose a comfortable bed, generally with a soft and hard brown bandage bed or soft wooden board mattress is appropriate. The pillow should be moderately soft and hard, and try to be warm in winter and cool in summer.
To have the correct sleeping posture.
Generally advocate lying on the right side, slightly curved legs, decubitus naturally relaxed, one hand bent elbow in front of the pillow, one hand naturally placed on the thigh.
To develop good sleep habits.
Both nightly sleep and daytime naps should try to maintain the same time to go to bed and get up, holidays are no exception. To perform regular and moderate actions.
Conform to the biological clock
If we get up on time each day and go regularly to meet the sun each morning, then your biological clock will be running on time. Studies have shown that this is one of the key elements in improving the quality of sleep.
One of the factors that affect the operation of the biological clock is body temperature. Studies have proven that fluctuations in a person’s body temperature have a significant impact on the rhythm of the biological clock. A drop in a person’s body temperature can easily cause drowsiness, which is an effective way to regulate the biological clock using body temperature. If the body temperature regulation is out of control, it will cause a disruption of the biological clock of sleep. There are many ways to control the body temperature, such as taking a bath before going to bed, or doing 20 minutes of aerobic exercise before going to bed, etc., the body temperature will drop when you go to bed.
In short, after forming a habit, a person will fall asleep on time. It is most important for teenagers to develop good sleep habits. The biological clock cannot be easily broken. Never break your biological clock by staying up at night on Saturday and Sunday and not getting up during the day.
Regulate the diet
1, milk: milk contains tryptophan, which is an essential amino acid. Drink a glass of milk before going to bed, the amount of tryptophan in it is enough to play a sleeping role. The warm feeling of drinking milk also increases the hypnotic effect.
2, walnuts: walnuts is a nourishing and strong products, can cure nervous weakness, forgetfulness, insomnia, dreaminess and diet. Eat some walnuts every morning and evening, beneficial to sleep.
3, cinnamon: sweet and warm in nature, non-toxic. Cinnamon meat tonifies the heart and spleen, nourishes the blood and calms the mind, and can be used to treat insomnia and forgetfulness, neurasthenia, etc. Chinese medicine treatment of heart and spleen deficiency, insomnia and other dreams of the formula “gui spleen pill” on the cinnamon meat.
4, lotus seeds: lotus seeds have the effect of nourishing the heart and tranquilizing the mind, the heart can be used for insomnia with a lotus seeds heart and a little salt, water decoction, every night before bedtime.
5.Vinegar: When you are tired and have difficulty sleeping, you can take 1 tablespoon of vinegar and put it into warm water and take it slowly. When drinking it, meditate and close your eyes, and you can fall asleep peacefully in a few moments.
In the daily diet, there are several kinds of food with calming and sedative effect, which can have a calming effect on the nervous system when eaten regularly.
Lotus root tea: a bowl of lotus root powder, a bowl of water into the pot constantly stirred and then add the right amount of rock sugar can be, when the tea to drink, has a calming effect on the heart.
Rose tea: also has a good refreshing and antidepressant effect.
Longan + lily tea: longan meat plus lily, very suitable for drinking after noon, has a calming, calming effect on the nerves.
Eat more calcium-rich foods to help sleep and settle the role of the time warp: such as kiwi fruit, soy milk, sesame paste, corn soup.
If you want to drink milk every night before bed to help you sleep, please pair it with cookies, bread and other desserts, because although the calcium in milk can help you sleep, but because milk is also rich in protein can promote blood circulation, which has a refreshing effect, if you can pair it with some high-sugar food can promote the secretion of vasoconstrictors to produce more sleepiness.
Noise
Many teenage friends are often in some kind of noise, habit becomes natural, adapt to this bad environment. This is not good for our sleep, will reduce our concentration of sleep time. So the sleeping environment should try to avoid noise interference.
In addition, for people who are prone to insomnia, they should go to bed only when they feel like sleeping, the result of going to bed early is often “speed is not enough”, which will only increase the psychological pressure. Some people have conducted such experiments, in some cases, late to bed and early to get up, reduce the sleep time, but help to improve the quality of sleep.
Bedtime
To improve the quality of sleep, it is important to pay attention to the time of falling asleep;
The sleep time that can achieve better sleep quality is from 9:00 to 11:00 pm, 12:00 to 1:30 pm, and 2:00 to 3:30 am, when the body’s energy drops, reaction is slow, thinking slows down, and emotions are low, which is conducive to the body’s transition to slow-wave sleep in order to enter sweet dreamland.
What kind of sleep is the best?
Sleep should be an unconscious and pleasant state.
Even if you sleep for a short time and wake up the next day refreshed, it means that you have good sleep ‘quality’, but if you still feel tired after a long sleep, it means that the quality of sleep is poor.