Tired, sleepy and irritable, it’s time to improve the quality of sleep

Sleep accounts for about one-third of life. Poor sleep quality and even insomnia have adverse effects on health. Here’s how to improve sleep problems and prevent the damage caused by long-term insufficient sleep.

tired, sleepy and irritable, it’s time to improve the quality of sleep

lack of sleep affects judgment ability

Modern science and technology occupy more and more time in our lives, and to a certain extent, they also affect our normal work and rest.

Because sleep can enable the brain and body to rest fully and recover energy, if the quality of sleep is poor and it is impossible to enter deep sleep, it is easy to make it difficult to recover energy. In the long run, it will be easy to be tired, sleepy during the day, and even have emotional problems, and the judgment ability and concentration of the brain will also be reduced. For a long time, it may even have adverse effects on the immune system. Generally, the situation of “poor sleep” is dominated by difficulty in falling asleep, easy to wake up in the middle of the journey, and early awakening.

to improve sleep quality, first improve your living habits

To improve the quality of sleep, using any drug is by no means the first choice for treatment. If it is caused by emotional problems such as depression, it needs to be treated accordingly. However, if the situation occurs only occasionally, it can be improved by adjusting sleep habits.

1. Don’t use electronic products in bed

Nowadays, many people watch TV, use computers and even play mobile phones in bed. On the one hand, the blue light of an electronic screen will make it difficult to sleep; on the other hand, it will cause confusion to the brain, weaken the cognition that the bed is used for sleeping, and thus reduce drowsiness. At the same time, the bedroom should also maintain a quiet and dark sleeping environment.

2. If you can’t sleep, you should leave the bedroom for a while.

If you still can’t fall asleep after 20 to 30 minutes in bed, you can leave the bedroom for a while and go to bed again when you feel sleepy. This is because delaying in bed for too long will make the human body more resistant to falling asleep.

3. Eat a small amount or take a warm bath

Since the body’s temperature will drop slightly after falling asleep, taking a warm bath before going to bed can dilate pores, simulate a slight drop in body temperature, and help you fall asleep. The same goes for eating a small amount of food and drinking milk, which makes blood flow to the stomach and reduces body surface blood flow and body temperature. On the contrary, if you take a cold bath, the pores on the body surface will close, causing the body temperature to rise and drowsiness to drop.

4. Never think negatively.

Many people are used to thinking about problems in work and life before going to bed, and it is difficult to ban them completely. It is suggested that the problems and solutions can be written in a note and placed at the bedside. Once there is negative thinking, immediately look at the solution on the note. This method can bring your thinking back to a positive state.

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