Adjust the work and rest time
Question 2: Young people have poor sleep quality How to dream a lot Sleeping side over sleep!
Problem three: young people do not sleep well should eat what to regulate Hello, sleep or wake up is a normal physiological process, but it is not man-made can be completely autonomous control of the activities, but a passive process. It is not like the human body some activities can be according to the will of the people, said to come, to stop the stop. Insomnia is often difficult to induce their own division into sleep and suffering. In fact, early mild insomnia, after self-conditioning approach can often benefit, specifically summarized as follows:
(1) the usual and natural state of mind. Insomnia does not have to worry too much, the more nervous, the more forced to sleep, the result is counterproductive. Some people are more nervous about insomnia for many days in a row, thinking that this way the brain does not get rest, not a short life, but also sick. This kind of worry caused by excessive anxiety, sleep itself and its health more harmful.
(2) seek and eliminate the cause of insomnia. There are many factors that can cause insomnia, as mentioned before, and it is not difficult to find them if you pay a little attention. Cause elimination, insomnia self-cure, insomnia symptoms caused by disease, we must seek medical attention in a timely manner. Can't think: insomnia is a small problem, can't count the disease and delayed treatment.
(3) physical and mental relaxation, beneficial to sleep. Before going to bed to walk outdoors for a while, relax the spirit, before going to bed or take a bath, or hot water foot bath, and then go to bed, on the smooth sleep there is no harm. Induce the human body to enter the sleep state, there are many specific methods, for example: relaxation work, has been circulating in the folk, you can use. In addition, the introduction of two simple and easy to do method:
① closed eyes into the quiet method. After going to bed, first close your eyes, and then open your eyes slightly a slit, to maintain some contact with the outside world, although, mental activity is still functioning, however, the tension of sympathetic nervous activity has been greatly reduced, inducing the human body to gradually enter the sleepy state.
② sound the sky drum method. After going to bed, lying on your back with eyes closed, left palm over the left ear, right palm over the right ear, with a finger popping the back of the head, so that you hear the whirring sound. Bouncing times to self-conscious slightly tired until. After stopping the popping, the head slowly close to the pillow, the two after the natural placed on both sides of the body, will soon fall asleep.
(4) Sleep induction. Listening to the plain and rhythmic sound, such as: the sound of trains running, crickets, dripping water and spring rain pattering sound of the tape, or music hypnosis tape, help sleep, but also this can be induced to establish the sleep reflex.
(5) Drink hot milk method. Drink a cup of hot milk with sugar before going to bed, according to research, can increase the body's insulin secretion, increase the amino acid into the brain cells, prompting the human brain secretion of sleep serotonin; at the same time, the milk contains a trace of morphine style substances, has a calming effect on the nerves, which prompted the human body to fall asleep peacefully.
(6) The right sleeping position. Sleeping posture is of course comfortable, and can vary from person to person. But sleeping on the side is better, health care Cao Cishan in the "sleep trick" pointed out that: "the left side of the left side of the bed to bend the left foot, bend the left arm, to bear the head on the hand, stretching the right foot, with the right hand on the right between the femurs. The right side lying position is the opposite." This sleep position is conducive to general relaxation, sleep peacefully.
(7) if fatigue and difficult to sleep, may wish to eat apples, bananas, oranges, oranges, pears and other types of fruit. Because, the aromatic flavor of these fruits, the nervous system has a calming effect; the sugar in the fruit, can make the cerebral cortex inhibition and easy to enter the sleep state.
(8) If you are on a business trip, do not adapt to the environment and cause insomnia, you should be prepared, take the initiative to adjust, be prepared, not to worry about sleep because of tension. At the same time, you can also use the above method to help you sleep, you can avoid insomnia.
The use of the above methods, do not talk, do not think; sleep first, then sleep, that is: do not go to bed before excessive use of the brain, go to bed to exclude all distractions, keep quiet; in addition, pay attention to the bedroom environment quiet, fresh air, hard and soft beds are appropriate to improve the quality of sleep. The first thing you need to do is to get up and get out of bed, and you'll be able to do it in the morning.
Question 4: What about bad sleep? What is a sleep disorder
Sleep disorders are a variety of situations that affect sleep time and sleep quality. There are many causes of sleep disorders, from poor late-night habits to health problems that disrupt the sleep cycle. If you often wake up in the morning feeling like you haven't gotten enough sleep, see your doctor; sleep deprivation can threaten your health and safety.
The Dangers of Sleep Deprivation
Sleep deprivation can affect almost every aspect of your life. Some studies have shown that sleep deprivation can lead to car accidents, emotional problems, poor job performance, susceptibility to workplace injuries, memory loss, and mood disorders. Recent studies have shown that sleep disorders also increase the risk of heart disease, obesity, and diabetes.
Symptoms of sleep disorders
Symptoms of different types of sleep disorders vary, but the following are likely to be the same: daytime lethargy and depression; difficulty in falling asleep or staying asleep; snoring or short pauses in breathing during sleep; frequent changes in the position of the legs during the night, or a feeling of restlessness in the legs.
Sleep Cycle
There are two patterns of sleep, rapid eye movement (REM) sleep and non-REM sleep. REM is associated with dreaming and accounts for about 25% of normal sleep time, usually occurring in the second half of sleep when you are about to wake up. The remainder of the time is spent in non-REM sleep, which is divided into four stages from light to deep sleep in terms of degree. Sleep disorders can interfere with the normal sleep cycle and leave a person with a poor night's rest.
How much sleep is enough?
The amount of sleep varies from person to person, but it is recommended to follow the following guidelines: 16 hours for infants; 9 hours for adolescents; 7-8 hours for adults; and be aware that some adults get enough sleep with 5 hours a night, while others get 10 hours.
Insomnia
Most people have trouble sleeping once or twice in a while, and this is normal. For those who have trouble sleeping night after night, it is possible to develop insomnia. People with insomnia may not be able to fall asleep for hours, wake up early and go back to sleep, or wake up multiple times a night. Insomnia is the largest sleep disorder in the United States.
Insomnia and sleep hygiene
Most cases of insomnia are related to poor sleep hygiene. Poor sleep hygiene refers to bad habits that interfere with normal sleep, such as drinking coffee in the afternoon or evening, smoking or eating indigestible foods before going to bed, failing to go to bed at a regular time each night, or sleeping with the TV and lights on.
Insomnia and mental health
Mental health problems can also trigger insomnia. This includes depression, anxiety and post-traumatic stress disorder. Unfortunately, some of the medications used to treat these conditions can themselves trigger sleep problems. If you suspect that the medication you are taking is interfering with your sleep, you need to consult your doctor for any relevant adjustments.
Insomnia and health conditions
Insomnia is often associated with a number of health problems, including: arthritis, heartburn, chronic pain, asthma, COPD, heart failure (due to respiratory problems), thyroid problems, and neurological disorders, such as stroke (apoplexy), Alzheimer's disease (dementia), or Parkinson's disease.
Other causes of insomnia
There is a risk of insomnia during pregnancy, especially in the early pregnancy and late pregnancy stages. Hot
Flashes when women go through menopause can also disrupt nighttime sleep. Both men and women may have sleep problems after age 65. People who work shift work and those who fly and travel a lot tend to develop circadian disorders, in which the body's biological clock, hormones, and other functions that control sleep are disturbed.
Sleep Apnea
People with Sleep
Apnea experience many pauses in breathing during sleep, lasting a few seconds at a time, which pulls the person out of deep sleep and into light sleep. This disruption can lead to daytime drowsiness. Many people who suffer from sleep apnea do not realize they have it. Often snoring is a warning sign, and his spouse may notice that he snorts or gasps sharply after an apnea.
Risk factors for sleep apnea
Sleep apnea is common in men who are overweight and over 65 years of age. Hispanics, African Americans, and Pacific Islanders are also at higher risk. Although it is common in adults, it may also occur in certain young children with enlarged tonsils.
Restless Legs Syndrome
People with Restless Legs Syndrome (RLS)
Syndrome feel uncomfortable and have to constantly change their position while resting. ...... >>
Question 5: Teenagers with poor sleep quality are advised to be more optimistic, the more pessimistic the more trouble
Question 6: What should I do if I have poor sleep quality at night? 1. Ensure that the sleep time, go to bed on time, adhere to a regular work and rest time: the best sleep time for humans should be 10 pm - 6 am, the elderly slightly ahead of the 9 pm - 5 am, children for 8 pm - 6 am. Teenagers in the development period to ensure at least 7 to 8 hours of sleep.
2. Do a good job of preparing for sleep: avoid eating, drinking *** sexual drinks, excessive emotion, excessive entertainment and talk before going to bed, to ensure that the mood of the smooth and comfortable.
3. Pay attention to the sleeping position: the body sleeps like a bow effect is good, to the right side of the bed light burden. Research has shown that "sleep like a bow" can be just right to reduce the center of the body's force. As the human heart more in the left side of the body, to the right side of the bed can reduce the pressure on the heart, while hands try not to put near the heart, to avoid waking up because of nightmares. In addition, do not sleep with your head or open your mouth wide, sleep with the blanket over the face will make it difficult to breathe, resulting in a lack of oxygen in the body; open your mouth to inhale cold air and dust will hurt the lungs, the stomach will also be cold.
Question 7: What are the causes of poor sleep in adolescents Too much trouble, right, go to bed to go do not play the phone, lie down in bed earlier