Adequate sleep is one of the three health standards recognized by the international community. However, according to the China sleep index report released in 2014, 36.2% of residents in China have “failed” in sleep. Many people think that sleeping is as simple as lying in bed and closing your eyes. In fact, the quality of your sleep depends on many factors. March 21 is the “world sleep day”. We invite senior sleep experts from Britain, France and the United States to help you find a good sleep in detail.
the time is right, sleep soundly
According to a recent survey of 1029 adults aged 18 and over by the National Sleep Foundation of the United States, people with good bedtime habits can sleep 36 minutes more every day. Professor Christine Knudsen, an investigator of the National Health Foundation (NSF) and a sleep expert at the University of Chicago, said: “developing good bedtime habits will make you sleep better.” Although habits can not be changed, as long as the following key points of sleep are mastered, the body will gradually get used to this law as time goes on.
1. Do not drink coffee 6 hours before going to bed. Caffeine can stimulate the nervous system, and has a certain diuretic effect, which is easy to cause insomnia.
2. Do not drink alcohol 3 hours before going to bed. Many people think that drinking alcohol before bed can promote sleep, but research has proved that although it can make people fall asleep quickly, it keeps sleep in the light sleep period, makes it difficult to enter the deep sleep period, and reduces the quality of sleep.
3. Fast 2-3 hours before going to bed. Overeating at dinner or eating before bed will lead to increased gastric acid secretion and bring burden to the intestines and stomach. If you feel particularly hungry before going to bed, you can eat a light diet, such as a slice of whole wheat bread or half a cup of milk.
4. Physical exercise is forbidden 2 hours before going to bed. Exercise will make the brain excited and affect the quality of sleep. Before going to bed, do some gentle stretching exercises to calm down your body and mind.
5. Turn off electronic products one hour before going to bed and stop studying and working. Using mobile phones, computers, etc. before going to bed will prevent the human body from producing melatonin, making sleep in a shallow state. If you are still thinking about work, your spirit will not be fully recovered. It is recommended that you record these things before 9 o’clock and then go to bed.
breathe right, sleep well
The theme of this year’s world sleep day is “healthy psychology, good sleep”. In fact, breathing correctly is the best way to relax your body and mind. Huffington Post recently introduced several breathing techniques that can help you sleep. You may as well try them.
Slow down your breathing. Slow breathing can reset the body’s autonomic nervous system. Lie flat on the bed and breathe deeply for 10 minutes slowly before going to sleep, which helps to lower the heart rate and blood pressure and calm the human body.
“478” breathing method. The “478” breathing method invented by Dr. Andrew Weil, founder of Arizona general medical center, has a good effect on sleep assistance and decompression. Sit on the bed with your back straight; Press the tip of your tongue against your upper jaw; Close your mouth, inhale through your nose (count 4), hold your breath (count 7), then exhale through your mouth (count 8), repeat 4 times.
Meditative breathing. Try meditative breathing for 8-10 minutes when you are upset. Catherine Kerr, a British neuroscientist and meditation expert, found that linking attention to the ups and downs of breathing can relax muscles and dissipate negative emotions.
Breathe alternately through the nostrils. Opening mouth and breathing is subconsciously telling the brain that the body is under pressure; Breathing through the nose sends a relaxation signal to the brain. Before going to bed, sit in a comfortable position, keep your back straight and close your eyes; Press the left nostril with the ring finger of your right hand and inhale; Then press the right nostril with the thumb of your right hand and exhale; If you repeat the above process, you will feel sleepy soon.
only when the bedding is right can you relieve your fatigue.
Normal sleep is not only affected by physiological, psychological, biological rhythm and other human factors, but also directly related to environmental conditions. According to the French newspaper Le Figaro, whether the bedding is suitable or not largely determines whether sleep can effectively relieve physical and mental fatigue.
The bed cannot be short. Dr. Jeremy, a physiotherapist in Cambre, France, explained: “after a long sleep, the muscles of the human body have not recovered. If the bed is too short, the spine needs to bear more pressure when getting up, which may damage the muscles and cause back pain.” The ideal bed height should be when you sit on the edge of the bed, with your feet flat on the floor, and your legs and knees can be at right angles.
The pillow should not be high. If the head and neck are not well supported, or the pillow is too high, it may lead to spasms during sleep. Dr. Jeremy said that the pillow should be about one punch high and placed between the neck and shoulders to support the neck and head.
The mattress should not be thin. A thicker mattress can ensure that your body is well supported and protect you from low back pain.
The mattress must not be soft. Dr. Jeremy said that sleeping on a too soft mattress will cause the pelvis and the whole body to sink into the mattress, making the distance between the body and the head too large, resulting in insufficient blood supply, unbalanced support of the body, and greater pressure on the cervical spine. In the long run, it will lead to back problems.
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