I always have dreams at night and I don’t sleep well, how do I need to adjust to sleep better? For your situation, I will first systematically talk to you about the relevant knowledge, and then tell you how to adjust: What exactly is a dream? Dreaming is a normal and essential physiological and psychological phenomenon of the human body. After people go to sleep, a small part of brain cells are still active, and this is the basis of dreams. Why do people dream and how do they react if they do not dream? Dreaming is associated with rapid eye movement sleep, that is a state of light sleep that occurs late in sleep and is characterized by rapid horizontal eye movements, stimulation of the pontine brain, increased whistling and heart rate, and temporary limb paralysis. Dreams may also occur during other periods of sleep, although they are less common. The state of falling asleep that occurs while entering deep sleep is thought to be related to dreaming. Scientists have done some experiments to block people from dreaming. It was found that the deprivation of dreams leads to a series of physiological abnormalities, such as increased blood pressure, pulse rate, body temperature and skin point reactivity, and reduced function of the vegetative nervous system, and also causes a series of adverse psychological reactions, such as anxiety, nervousness, irritability, perception hallucinations, memory loss, and so on, It also causes a series of adverse psychological reactions, such as anxiety, nervousness, irritability, perceptual hallucinations, memory disorders, orientation disorders, etc. It is obvious that normal dream activity is one of the most important factors to ensure the normal activity of the organism. Since the activity of the right hemisphere is dominant in dreams and the left hemisphere is dominant after waking up, it is possible to achieve a dynamic balance of neural regulation and mental activity by alternating waking and dreaming during the 24-hour circadian activity of the organism. Therefore, dreaming is a way to coordinate the balance of the human psychological world, especially it has a more obvious effect on human attention, emotions and cognitive activities. Dreamless sleep is not only of poor quality, but also a sign of brain damage and disease. Recent research findings also support the idea that dreams are the result of the brain’s regulatory center balancing the various functions of the body, and that dreams are necessary for the healthy development of the brain and the maintenance of normal thinking. If the regulating center of the brain is damaged, no dreams can be formed, or only some fragmented dream fragments can appear, and if there is no dream sleep for a long time, it is worth to be alarmed. Of course, if you have nightmares for a long time, it is often a sign of physical weakness or disease. As long as you sleep, you will dream. People who say they don’t dream just forget that they do. Dreams are a conversation between the left and right brain. After the light sleep stage lasts for 90 minutes, you enter the deep sleep stage, during which you will have a dream or two. Usually, the dreams that can be recalled are the ones made before waking up, and most of them are the ones made in the early morning hours. I believe that many people have similar experiences: after waking up from a nightmare in the middle of the night and going back to sleep, they will forget most of the dream when they wake up the next day. This is because the brain processes and sifts through the memory of the facts that woke up in the dream. Some people will say, “I didn’t sleep well after a night of dreaming.” Despite what they say, this is not the case. According to experts, dreams during sleep make people feel like they last a very long time. In reality, a dream lasts no more than 5 seconds at most. The maximum number of dreams in a night is up to 5 times a night. As you can see, the time spent tangled with dreams does not exceed 25 seconds, and there is not much time for peaceful sleep. You can adjust according to the following ideas: 1, correct understanding of sleep Sleep pursues quality, not time, sleep time varies from person to person and from age to age, sufficient sleep is not seen from the number of hours, but depending on whether mental and physical strength can be restored as the standard, adults generally maintain 7 to 8 hours can be, the specific time depends on individual differences. 2, shorten the sleep time Sleep should pay attention to the “quality”, not “quantity”. If you sleep less, you will not spend a long time in the dream, wake up drowsy life. 3, optimize the sleep environment The most appropriate sleep environment should at least have the appropriate temperature (15 to 24 degrees), quiet (if the outdoor noise, then close the doors and windows to sleep), blackout (with thick curtains or blinds to isolate the outdoor light), comfortable (comfortable, reasonable bedding), etc. can improve the quality of sleep. 4, adjust the sleep habits First of all, do not lie in bed reading books, newspapers, or talk about some exciting topics, will weaken the direct link between the bed and sleep. Let the bed play a single sleep function can form a conditioned reflex, to achieve the effect of the head next to the pillow to fall asleep. Secondly, no matter how long or short you sleep, please get up at the same time every day, then the biological clock will work on time, which is one of the keys to improve the quality of sleep. Again, conditions allow, you can nap to reduce the stress of life, to help sleep at night, but should not exceed half an hour. Finally, 5, prepare for sleep before going to bed to do some activities that can relax the body and mind, such as taking a hot bath, foot dipping before going to bed, meditation, listening to soft lyrical music. Before going to bed avoid eating, drinking stimulating drinks, excessive emotional excitement, excessive entertainment and talk, to ensure that the mood is smooth and comfortable. 6, have a sleepy feeling before going to bed, get up on time If you think you can’t fall asleep in bed for 10 minutes (elderly people can’t fall asleep in bed for 20 minutes), you should get up immediately and go to another room. Getting up immediately when you can’t sleep allows your bed and you to fall asleep immediately to establish a connection. No matter how much time you sleep every night, set your alarm clock and get up on time every day. 7, the use of appropriate sleeping position For a healthy person, the best position for sleep should be the right side or lying flat, so as not to compress the heart, but also to facilitate the relaxation of the limbs of the body to rest. It is best not to sleep in the left side position, which affects the heart; when sleeping on the back, the hands should not be placed on the chest body to avoid heart compression and nightmares. However, for patients, the best position for sleep depends on the patient’s condition and type of disease. 8, optimize the structure of the diet do not eat too much dinner, or go to bed on an empty stomach. Eat more oysters, fish, lean meat, shrimp, eel, yellow crops and other foods rich in zinc and copper at dinner; consider eating some tomatoes, bananas, walnuts, apples, red dates, millet, oats, sweet corn, steamed buns and bread at night, and eat less chocolate, cheese, coffee, cola and tea; before going to bed, eat some dairy products or drink a glass of milk to help you sleep. Before going to bed, avoid drinking a lot of alcoholic beverages such as beer, they can prompt people to fall asleep, but will affect the quality of sleep. In addition, coffee, tea, cola drinks and chocolate and other caffeine-containing beverages on the human brain nerves can produce excitement, it is best not to drink before bedtime. 9, regular aerobic exercise Aerobic exercise can relieve the tension accumulated during the day and make the body and mind relax and improve sleep. At least 4-5 days / week, 20-30 minutes / time of walking, tai chi, yoga, swimming, cycling, swimming. The ideal time to exercise is late afternoon or early evening.