According to data surveys show that the number of insomnia in China is as much as 30%, of which 80% of adults sleep unhealthy, so how to adjust to poor sleep? The following 7 ways to regulate sleep, to pay attention to.
Poor sleep is caused by a variety of factors, a comprehensive analysis of the main environmental factors, physical factors, psychological factors and physical, mental and other disease factors, and the harm of poor sleep is obvious. Long-term poor sleep will not only cause distraction, fatigue, headache, dreaming, sweating, memory loss, but also easily cause a series of clinical symptoms, leading to depression, obesity, and even heart disease, cancer and other major diseases, poor sleep should not be taken lightly.
7 ways to regulate sleep
1, work and rest time to regular
We must all know the health reasoning of each different sleep time at night, people can rest and regulate different parts of the body through sleep.
2.Sleep before 11:00
It is also not advisable to get up late in the morning, especially not to sleep in a lazy bed that will actually make people more easily fatigued. Conditions can nap at noon, but the time is best controlled in about 1 hour, and it is best not to sleep again after 3 pm. Regular work and rest, not only beneficial to sleep, but also can make your attention, work efficiency is improved. Even for busy professionals, to adhere to a regular rest time is not impossible, but lies in your own willingness.
3, good eating habits
First of all, regular eating of breakfast and dinner is good for one’s health, then again, dinner has a greater impact on sleep. Do not eat dinner too late too much, that will be a burden on the stomach, affecting sleep. Drink less water before going to bed, otherwise you will be frequent toilets. Do not consume more food containing caffeine and nicotine, eat more red dates, millet, milk. In addition, you can follow medical advice to properly supplement magnesium, calcium, vitamin B complex, etc.
4, appropriate exercise
Exercise helps the health of the body this is a truth that everyone knows, so you can maintain a good figure. We can set aside a little time every day, preferably in the afternoon for exercise, which helps the night sleep. At the same time the appropriate exercise to relieve human fatigue and improve excitement is also very helpful.
5, 1 hour of relaxation before bedtime
Until going to bed is still carrying out strenuous brain activity? That will make you stop, more and more unable to fall asleep, and easy to make people dream. So 1 hour before bedtime try to leave behind the thoughts and brain relaxation. It is best to soak your feet in hot water or take a bath, that will make your body relaxed and sleep better.
6.Good sleeping environment
If you have conditions, take good care of your bed, the bedroom clean point no harm, which day lying in bed and smell the odor that is really “beautiful”. Sleep, it is best to keep the light is very weak, the best darkness at night, if there are used to sleep with the lights on that is another story, while maintaining a quiet environment.
7, good sleeping posture
Sleeping position can lie flat, but also on the right side. The left side is easy to compress the heart, please try to avoid. And bad sleeping posture, such as the habit of hands knotted in front of the chest, hands pressed under the body, will be easy to make people dream or compression of blood vessels, please also pay attention.
Foods that help you sleep
1. Milk
This is one of the foods that are known to have a sleeping effect. Milk contains two kinds of hypnotic substances: one is tryptophan, which can promote the brain nerve cells to secrete the neurotransmitter —- pentothal; the other is a peptide that has a regulatory role in physiological functions, of which the “opioid peptide” can be combined with the central nervous system to play a similar opium narcotic, analgesic effect, so that people It can make people feel comfortable all over the body, which is good for relieving fatigue and falling asleep. For people who suffer from physical weakness and neurasthenia, the sleeping effect of milk is more obvious.
2.Walnuts
Walnuts are not only nutritious, but also can be used to improve sleep, often used to treat nervous breakdown, insomnia produced by the dark circles under the eyes, forgetfulness and dreaminess and other symptoms. Generally eaten with black sesame seeds, pounded into a paste and taken 15 grams before bedtime, the effect is particularly good.
3, millet
Among all grains, millet is the richest in tryptophan. In addition, millet contains a lot of starch, easy to eat to make people feel warm and full, can promote the secretion of insulin, improve the number of tryptophan into the brain.
4.Lotus seeds
Lotus seeds (lotus heart) 30, water decoction, add a little salt, every night before bedtime, can calm the mind and replenish the qi. Also available lotus seeds green core 1 to 2 grams, brewed with boiling water to drink as tea.
5.Kiwi fruit
Sleep disorders arise with the central nervous system over-arousal and sympathetic over-excitation, or by the influence of stress hormone secretion, and kiwi fruit because of the rich calcium, magnesium and vitamin C, help the synthesis and transmission of nerve conduction substances, especially calcium, more with a stable mood and inhibit the role of sympathetic nerves.
6.Apple
Apples can cure spleen deficiency fire, tonic, both on the heart and spleen deficiency, Yin deficiency fire, liver and gall bladder and or gastrointestinal disharmony caused by insomnia have a good effect. The aromatic components of apples contain 92% alcohols and 6% carbonyls, whose strong aromatic smell has a strong sedative effect on the human nerves and can induce sleep.
7, honey
Honey has the effect of nourishing the spleen in addition to the heart, every night with honey 50 grams of boiled water to take, conducive to sleep.
Bad sleep, the body and psychological is a double blow, so if there is insomnia or bad sleep, be sure to seek ways to regulate early Oh.