First, several manifestations of high-quality sleep have a fixed sleep cycle, such as being sleepy at 22:00 and waking up naturally at 6:00 in the morning; Lying down can fall asleep within 15 minutes; Wake up in sleep or because of going to the toilet, and soon fall asleep again; The dream of sleeping at night is very short, and it will soon be forgotten after waking up; Sleep without serious snoring; After waking up in the morning, I am full of energy, full of brain, comfortable and full. Second, from the above performance, we can see that in order to achieve high-quality healthy sleep, we must do the following: 1, sleep regularly, and maintain a correct sleep cycle.
18-60 years old adults, the appropriate sleep duration is 7-8 hours, and the elderly over 60 years old, the appropriate sleep duration is 5.5-7 hours. Therefore, it is not the longer you sleep, the better, but the most suitable according to your age. If the time of going to bed and getting up every time is regarded as a cycle, then going to bed and getting up at a fixed time (for example, from 23: 00 to 6: 30 in the morning) is to maintain the correct sleep cycle, which is the basis for achieving high-quality sleep.
2. Sleep healthily and develop good bedtime habits.
How can we avoid insomnia caused by not sleeping for more than 30 minutes? This requires developing good habits before going to bed.
You can't sleep immediately after eating; Take a hot bath one hour before going to bed, not a cold bath; Do not drink strong tea or coffee before going to bed; Turn off all the lights when sleeping; Don't touch any electronic equipment when lying down; Good sleeping posture, don't cover your head, don't pillow your arms, and don't sleep with your mouth open; When sleeping, it is not the air conditioning wind and the window wind that blow directly; Get into the habit of taking a 30-minute nap at regular intervals. 3. Keep exercising and keep your spirit happy and relaxed.
Exercise 3-4 hours before going to bed (afternoon to evening). At this time, people's physical reaction, physical strength, ligament elasticity, adaptability and oxygen content in the air are at the best time, and their heart rate is the most stable. Exercise-induced heart rate acceleration and blood pressure increase have less influence. In addition, exercise should be avoided in the morning because blood pressure and heart rate increase greatly in the morning. For most people, especially middle-aged and elderly patients with cardiovascular and cerebrovascular diseases such as hypertension and coronary heart disease, there will be some pressure, which will affect their health.
People who do aerobic exercise 3-4 times a week at least 1 hour each time have a 50% higher sleep quality than those who don't like exercise. Therefore, insisting on exercise and moderate exercise is a very effective "sleeping pill"!
Summary: Although the time of sleep only accounts for 33% of a person's life, its importance is 100%. I hope more people, more young people who are used to staying up late, and more elderly people will pay attention to their sleep quality, master healthy sleep methods, and give their organs a process of "introspection and detoxification" every day to help us have a healthy life!
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This answer was originally written by Dr. Liu skr from Cardiovascular Department. The author is a health science writer, a master of medicine in Peking University Medical College, and an attending physician in 3A hospitals. I hope it helps you. Welcome to forward, comment, like, or personally trust me. Thank you very much