Sleep time takes up a person's life13, but many people suffer from it.
A good sleep can not only help us eliminate fatigue, but also make us more energetic during the day and have higher study and work efficiency. It can also protect our brain and body health and delay aging.
A good sleep is very helpful for girls' skin care, and it can also avoid long dark circles ~
Then let's share it, hoping that these methods can help you fall asleep better and faster and improve the quality of sleep.
Sisters who often stay up late and find it difficult to fall asleep, if they stay up late for a long time, they will not only have poor memory, slow response and increase hair loss, but also have serious endocrine disorders, decreased resistance and accelerated aging. We must supplement these nutrients in time:
1 tryptophan, such as soybean, chickpea, sesame, sunflower seed, pumpkin seed and so on;
Gamma amino butyl, such as germinated brown rice, pumpkin, tomato and potato;
3 vitamin d, such as tremella, money mushrooms and other foods, can also be supplemented by outdoor activities in the sun;
Vitamin B family, such as nutritional yeast, wheat germ, whole grain food;
5 mineral calcium and magnesium, such as banana, laver and so on in mixed nuts;
6 theanine, tea, Ziziphus jujuba seeds, black dates, mushrooms, tea oil and so on;
Often eat foods containing these nutrients, help you have a good sleep, let you have a good night's sleep, and help you be healthy and beautiful!
Say goodbye to insomnia, have a good sleep, be in great health and have a good sleep.
Tip 1: Take a hot bath before going to bed.
Lowering the body temperature from high to low is conducive to drowsiness, so you can take a hot bath before going to bed.
Before going to bed 1-2 hours, take a hot bath with water at about 37℃, which can not only make the body feel that the body temperature has dropped from high to low, but also promote blood circulation, metabolism and clean up the "body waste" produced during the day, such as lactic acid.
Tip 2: Don't sleep too bright.
Light will inhibit the secretion of melatonin (sleep factor), so try to reduce the brightness of the sleeping environment before going to bed.
An important reason why more and more people suffer from insomnia is that the light of mobile phones will affect the biological clock.
Our visual nerves will adjust our body state by perceiving light. When the surrounding light is dark, the pineal gland in the brain will secrete melatonin to promote sleep;
However, if the mobile phone is placed beside us, the light emitted by the mobile phone will affect the secretion of melatonin, resulting in that we do not have enough melatonin to promote sleep.
Tip 3: Don't drink coffee, tea or wine before going to bed.
Coffee and tea contain caffeine, which will make us more excited and not conducive to sleep; Drinking alcohol is not conducive to deep sleep, and it is easy to cause drowsiness after getting up.
Tip 4: Don't force yourself to sleep.
If you have insomnia for a long time, and it is difficult to sleep every night, first think about whether you have taken too much caffeine; Are you used to putting your mobile phone on the bed? You always pick it up three times before going to sleep.
If there are none of the above two points, it is necessary to see if you have the idea of forcing yourself to sleep.
Our brain is very strange. Once we have an idea, it will spontaneously monitor its completion.
If we think "we must fall asleep" in our hearts, when we are about to fall asleep, our brains will remind you that "you are about to succeed". And this kind reminder will cheer you up, but it will make you even more sleepless. Therefore, we should not be too deliberately demanding that we must fall asleep.
Tip 5: Cultivate the body's sleep biological clock.
Keeping a fixed sleeping habit and getting up habit will help us to cultivate the body's sleep biological clock.
Once our routine is fixed, we will fall asleep very easily. Because the body's spontaneous biological clock will affect the secretion of hormones, let us "work on time" and "get off work on time."
Tip 6: Exercise with a certain intensity;
A certain intensity of exercise can promote sleep, such as running 3 kilometers or even 5 kilometers.
Many studies on sleep have also proved this point.
Exercise leads to physical fatigue, which contributes to deep sleep and improves the quality of sleep.
Moreover, high-intensity exercise can also promote blood circulation, improve cardiovascular function and body adjustment ability, which will also promote sleep.
The meaning of sleep: sleep, like air, water and food, is a necessity for the human body.
Sleep will affect you: physical (physiological) health, restoring energy to repair injuries or diseases, physical growth, mental health and emotional concentration, memory and work performance to get along with others;
Suggested sleep time for different age groups:
Newborns (0-3 months): every day 14- 17 hours;
Baby (4- 1 1 month): 12- 15 hours per day;
Young children (1-2 years old): every day 1 1- 14 hours.
Preschool children (3-5 years old): 10- 13 hours a day;
School-age children (6- 13 years old): 9- 1 1 hour per day;
Teenagers (14- 17 years old): 8- 10 hours a day;
Young people (18-25 years old): 7-9 hours a day;
Adults (26-64 years old): 7-9 hours a day;
Old people (over 65 years old): 7-8 hours a day;
According to The National Sleep Foundation,
Indicators for judging good sleep quality are:
When sleeping, 85% of the time is asleep;
Fall asleep within 30 minutes;
Wake up no more than once in the middle;
Wake up for no more than 20 minutes;
The main causes of insomnia:
Discomfort and convulsions in the legs;
Pain;
Side effects of drugs;
Alcohol (leading to unstable and poor quality sleep);
Caffeine and nicotine;
Severe anxiety or depression;
Stress from life events;
Personal habits, such as taking a nap during the day;
Dependence on sleep drugs;
Opinions on improving sleep
Establish a regular sleep habit and keep it on weekends.
If you are a girl who suffers from insomnia or stays up late seriously, you should make adjustments slowly, a little at a time, and you can make adjustments for half an hour at a time. Don't set an overly ideal sleep plan from the beginning.
Sleep when you are sleepy. Don't force yourself to sleep if you are not sleepy. If you find yourself awake in bed for 20 minutes in a row, leave the bed, sit in a chair and read a book, feel in a daze, and then go back to bed when you are sleepy.
Don't drink coffee, tea, cola, and don't drink alcohol 4-6 hours before going to bed. Don't eat chocolate and medicine, and don't smoke. Some people think that drinking can help them fall asleep, but alcohol will actually reduce the quality of sleep, which is not worth the candle.
Sleep and have sex only in bed. Don't watch drama, eat, read or work in bed. Let the brain know that the bed is for sleeping.
Establish a sleep diary. This can let you know your actual sleep situation, rather than subjectively feel that you are not sleeping well. Maybe your sleep is not as bad as you think.
. exercise. Regular exercise is helpful to sleep, but don't do high-intensity exercise four hours before going to bed.
A healthy diet. Some people will have a hard time falling asleep if they are hungry when they sleep. You can eat a small amount of mild food before going to bed, such as a glass of warm milk.
If you have insomnia at night, try not to sleep during the day. If you have to take a nap, do it before 3 pm and control it within an hour;
Establish a bedtime ritual. For example, do a 4-7-8 breathing training (refer to my last post), or do a stretching exercise of 15 minutes. You can design it yourself, and try to choose something simple and relaxing.
Don't always look at the time when you sleep. Many people who suffer from insomnia often look at the time. But watching time frequently can make you have negative thoughts, such as "no, it's so late, I can only sleep for five hours, and I sleep badly." This will only make you more anxious and unable to sleep.
I hope these methods can help you fall asleep better and faster and improve the quality of sleep.