One third of a person's life is spent in sleep. Theoretically, if he doesn't sleep for five days, he will die. As a necessary process of life, sleep is an important link for the body to recover, integrate and consolidate memory, and is an indispensable part of health.
Pay attention to the "four elements" of sleep
"The bed is hard, have a good sleep!" This sentence is widely circulated among the people in China, but it is not necessarily correct. Jiang Xiaojiang, director of the Sleep Medicine Center of Daping Hospital, told reporters that the "four elements" are very important if you want to sleep well.
First of all, the hardness of the pavement should be moderate. A good bed will make people have to turn over from time to time because of it, it is difficult to sleep, and the whole body aches after sleeping. The height of the pillow should also be moderate, generally suitable for the shoulders of sleepers (about 10 cm). If it is too low, it will easily lead to physiological spurs in the cervical spine. Turn your pillow frequently in summer to prevent germs from entering your mouth and nose and causing lung diseases.
Followed by sleeping position. People with heart disease, it is best to lie on the right side, so as not to cause heart pressure and increase the incidence; If brain pain is caused by hypertension, the occipital position should be raised appropriately; In addition to raising pillows, patients with lung diseases should often change their lateral sleeping direction to facilitate the discharge of sputum and saliva. For patients with epigastric fullness and hepatobiliary diseases, it is appropriate to sleep in a correct position; If there is pain in the limbs, pressure should be avoided to suppress the pain and lie down. In short, choosing a comfortable sleeping position that is beneficial to your illness will help you sleep peacefully.
A good environment contributes to sleep. Sleep quality is closely related to sleep environment. At the temperature of 15℃ to 24℃, you can get a good sleep. In winter, if there is smoke left by smoking after closing the doors and windows, and the gas that escapes from incomplete combustion, it will also make people unable to sleep. People who live near high-frequency ionizing electromagnetic radiation sources and have poor sleep for a long time rather than their own diseases, it is best to move to a distant place to live. To sum up, if people can master the four elements of scientific sleep, they can effectively improve the quality of sleep and put more energy into their work.
Time varies from person to person. Sleep time should generally be kept at 7 to 8 hours, but it is not necessary to force it, but it varies from person to person. Those who fall asleep quickly and deeply generally have no dreams or fewer dreams, and they can fully recover their energy after sleeping for 6 hours; People who fall asleep slowly and shallowly, have a lot of sleep eyes and often have nightmares still don't feel refreshed even after sleeping for 10 hours. They should get effective sleep through various treatments, but prolonging sleep time is harmful to their health.
Adjust your breath and have a good sleep.
When people are emotional, they often say to him, take a deep breath. Associate Professor Zhou of Sleep Medicine Center of Daping Hospital said that deep breathing can make sympathetic nerve return to normal, and rely on parasympathetic nerve to relax body and mind, so that you can fall asleep. This is the breathing adjustment training method, which is more formally called compound breathing.
Zhou said that the method of breathing adjustment is very simple, or lying on the mattress on your back, or standing with your feet apart to shoulder width, with your hands gently placed on your abdomen. Then, while pressing the abdomen with your palm, exhale and exhale. Exhale as slowly as possible and exhale through your nose. Then, inhale slowly to bulge the abdomen, and then spit it out slowly.
After practicing this method before going to bed, you feel calm in addition to oxygen inhalation, so this kind of breathing regulation training can be carried out on days when you feel very nervous and emotionally abnormal.
Editor: Administrator