Friend, every morning when you wake up, do you feel that you slept well last night? Do you feel refreshed by your work and study during the day? When you need to do something seriously, do you feel that you can focus on it? Do you think you can remember all kinds of to-do items in your life? Do you feel calm and collected when you encounter something troublesome? In the above cases, if you can give more than two negative answers, then friend, it seems that you have not been sleeping very well recently, so today, we will talk about those things that sleep. According to Dr. Sutapa Mukherjee, chairman of the ATS (American Thoracic Society) committee, “Sleep plays a vital role in human health. However, we currently still lack adequate guidance to promote sleep health.” They have since released a new policy statement providing recommendations to clinicians and the general public on how to achieve high quality sleep and get enough sleep. How important is quality sleep So, how important is it to have a quality sleep, i.e., a good night’s sleep? Research has found that poor sleep quality can lead to confusing cognitive performance, which includes memory loss, poor concentration, a decline in overall status, and reduced alertness. Chronic insomnia can be even more anxiety-provoking and depressing. Plus, poor sleep quality doesn’t lessen the impact just because you’re younger. A study published in the May issue of Stroke showed that insomnia is an independent risk factor for stroke (i.e., stroke), and young adults under the age of 34 have the highest risk of sleep deprivation-related stroke. According to the study, the risk of stroke was as much as 7 times higher in young people with insomnia than in their peers without sleep problems (relative incidence index [IRR] 8.06, 95% CI 3.15-20.6, p<0.0001), and persistent insomnia could have a higher cumulative effect on stroke occurrence compared to individuals with remission of insomnia symptoms at 3 years of follow-up (p<0.024). This shows that the hidden risk of poor sleep quality is also very high. How to have high quality sleep? First of all, we should clarify our goal - to improve the quality of sleep, that is, we want to sleep better and better, then give you a practical strategy. A. Self-training to achieve a truly regular routine 1. Wake up and go to bed at a basic fixed time, and do not vary too much on weekends; 2. No matter how long you slept the night before, get up at a fixed time as much as possible and do not stay in bed or sleep back; 3. If you did not sleep well the night before and feel tired during the day, then it is perfectly understandable to want to take a nap. However, you may have more energy in the short term, but the sleep cycle will get worse. Therefore, you can rest as much as possible during the day, but do not lie down or doze off. Establish a strong connection between the bedroom/bed and sleep 1. only use the bedroom to sleep or have sex, don't read or watch TV in bed; 2. only go to bed when you feel sleepy; 3. if you can't sleep, then get up and go to another room; 4. minimize the amount of time you stay awake in bed. If you can sleep a little more, then gradually extend your time in bed. Avoid over-stimulation before going to bed 1. Avoid caffeine after 3 p.m.; 2. Stop active mental work before you try to lie down to sleep for at least an hour; 3. Proper daily exercise can help you sleep better. However, as far as possible, do not exercise at night, because it may constitute a stimulus, which in turn affects sleep; 4, establish a "ritual" to be followed every night before going to bed: a bath or shower, a piece of reading, or music with a healing effect; 5, avoid going to bed too full, at least 2-3 hours after dinner before trying to sleep; if necessary If necessary, you can eat a small snack; 6, consider learning a set of relaxation exercises to practice during the day and night before lying down to sleep; 7, do not try to use alcohol sedation to help sleep. Fourth, to create an environment conducive to sleep 1, the bedroom light should be dark, so it is recommended to pull the curtains; 2, the bedroom quiet more conducive to sleep; 3, the bedroom should be cool, but not cold (18.3 degrees Celsius is the ideal sleeping temperature); 4, the mattress should be relatively firm, not overly loose collapse; based on your own preferences to choose a comfortable pillow.