Sleep Tips The number of “night owls” is rising year by year. Workers are busy working late at night, and those who surf the Internet are still addicted to the midnight network. In the past two years, there are more and more news cases of sudden death of office workers. These people were taken away from their young lives by God just because of the lack of rest. Therefore, we should stop neglecting our health and ensure our sleep time and sleep quality every day. The dangers of sleep deprivation: 1. Poor sleep leads to various metabolic disorders. Such as metabolic disorders, blood circulation malfunction, muscle relaxation. 2, poor sleep accelerates skin aging. Poor sleep can lead to skin metabolic disorders, accelerating skin aging, making the skin color dull and pale, prone to wrinkles. 3, poor sleep can lead to a decline in immunity. Immune function is low day and high night phenomenon, only in the sleep state to improve, to be in the best condition. Poor sleep, resulting in a decline in immune function, making the chances of various diseases greatly increased. 4, poor sleep causes brain function decreases. Caused by gradual memory loss, inattention, thinking and judgment decline. 5, lower IQ. Less than normal sleep 1 hour, IQ will be reduced by one quotient. 6, sleep deprivation can cause premature aging. Including the early failure of the body organs and psychological. 7, poor sleep can cause endocrine dysfunction. Under normal circumstances, growth hormone secretion increases during sleep; melatonin secretion increases in the pituitary gland during darkness, and cortisol secretion decreases. Bad sleep makes the hormone secretion abnormal, there are a variety of discomfort. The danger of poor long-term sleep is that it affects mental health and further prevents the body from effectively resisting and overcoming disease. There are many diseases that are closely related to a person’s mental health. Of course, the harm of poor sleep is far from these, poor sleep may also lead to cancer. Good sleep is the magic weapon to overcome cancer. Ways to improve sleep quality 1. Adhere to a regular work and rest schedule and don’t sleep too late on weekends. If you sleep late on Saturday and get up late on Sunday, then you may have insomnia on Sunday night. 2, do not eat and drink before bedtime. Eat a small amount of dinner about two hours before bedtime and don’t drink too much water, because constantly going to the bathroom at night will affect the quality of sleep; don’t eat spicy, fat-rich foods at night, because these foods will also affect sleep. 3, the big sleep should be put in the evening. Daytime snooze may lead to night sleep time is “deprived”. Daytime sleep time is strictly controlled within one hour, and not after 3 p.m. also sleep. 4, do not drink coffee and other refreshing drinks before going to bed. It is recommended that you do not drink coffee or tea 8 hours before going to bed. 5, choose a good time to exercise. Afternoon exercise is the best time to help sleep, and regular physical exercise can improve the quality of sleep at night. 6, a comfortable bed. A comfortable bed gives you a good space to sleep. In addition, you need to determine whether the bed is spacious enough. 7, maintain the appropriate room temperature. A slightly lower bedroom temperature helps you sleep. When the room temperature is at 21 ℃ to 24 ℃, the body’s heat gain and loss is in balance, when you feel the most comfortable. 8, do not rely on sleeping pills. Always consult your doctor before taking sleeping pills, it is recommended that you do not take sleeping pills for more than 4 weeks. 9.Keep quiet. Turn off the TV and radio, because quiet is very beneficial to improve the quality of sleep. 10.Take a bath before going to bed. A hot bath before going to bed helps you relax your muscles and can make you sleep better. 11, ready for sleep. Do not play the computer, read a book or listen to loud music such as rock before going to bed. You can listen to some light music to help you sleep and improve the quality of sleep.