Try to relax and don't worry before going to bed. There is something wrong with your biological clock. You have to adjust it! Sleeping is always a dream, how to improve! Arrange your sleep time so that you can do something pleasant when you are tired. Because the symptoms of sleepiness don't necessarily need to sleep, it may be that you have been doing something for too long, and your brain will send out fatigue signals, which can be relieved by doing other things.
The key is to adjust from diet, psychological factors and emotions in order to have a good sleep quality!
For frequent dreaming, the possible reasons are:
1, poor sleeping posture, such as a feeling of oppression in the heart when sleeping;
2. The psychology has been in a relatively tense state for a long time and has not been well regulated;
3. I had some experiences that made me nervous and depressed before, and I couldn't let them go. If these factors are excluded, you may need to go to the hospital to check your heart function.
Adjustment mode:
1, don't care too much psychologically, because too much care will often strengthen the problem itself and lead to more serious situations;
2. In life, avoid over-suppressing yourself, reasonably vent negative emotions and maintain a happy mood;
3. Make more interpersonal communication and build an effective social support system for yourself;
4. Take part in more physical exercises to enhance physical function.
I suggest you take a patient to watch these two programs first, specifically explaining the treatment methods of poor sleep quality, improving sleep quality, treating dreaminess, insomnia and insomnia. These two programs are explained by professors from Peking Union Medical College Hospital and Beijing University of Chinese Medicine. I think they will be helpful to you!
/vide/vide123734897927 1888 This is CCTV's 2 programs "The Road to Health" on March 3, 2009 and the program "Sleep Well Again" on Wednesday18.
/video/vide1237431797888 This is CCTV's 2 programs "The Road to Health" and "Sleep Well" on Thursday, March 3, 2009.
Sleep is extremely important for brain health. People generally need to have more than 8 hours of sleep, and must ensure high quality. If the sleep time is insufficient or the quality is not high, it will have a bad influence on the brain, and the fatigue of the brain is difficult to recover, which will seriously affect the function of the brain. If you don't get enough sleep or have poor sleep quality, you should increase your sleep time appropriately, such as taking a nap, and try to improve your sleep.
According to the general view, sleep is the main way to eliminate brain fatigue. If you don't get enough sleep for a long time or the quality of sleep is too poor, it will seriously affect the function of the brain, and people who are already very smart will become confused. Many people suffer from neurasthenia and other diseases, which are often caused by serious lack of sleep.
In short, people spend more than one third of their time in sleep. A good sleep of a political party can regulate physiological functions and maintain the balance of the nervous system, which is an important part of life. Poor sleep, lack of sleep, the next day will be wrong, brain swelling, general weakness.
Sleep is closely related to healthy work and study. The following aspects can improve sleep quality:
* Sleep properly 1. It is very important for us that sleep is indispensable. Many books say that adults usually sleep 7-8 hours a day.
It is not enough for a person to sleep for 6-7 hours at night. Only 8 hours' sleep can make human body function reach its peak. So what is "moderate amount" is mainly based on "mental and physical recovery". Human sleep can be divided into slow eye movement sleep and rapid eye movement sleep.
The concentration of rapid eye movement sleep occurs in the final stage of rapid eye movement sleep, such as memory storage, tissue maintenance, information arrangement and new learning and performance, while rapid eye movement sleep usually occurs after the 8-hour sleep period and lasts for about 90 minutes.
Although we may not realize it, most of us don't get enough sleep, which not only reduces the quality of life, but also may cause diseases. In order to make up for this general lack of sleep, it is recommended to take a nap. This kind of nap means taking a nap for 20 minutes after waking up from a formal sleep every day, which is much better than going to bed early at night.
Sleep time must be guaranteed! * Sleeping environment If you want to sleep well at night, it is very important to pay attention to three appropriate and three bogeys before going to bed.
Three appropriate is: take a walk before going to bed. No matter what the outdoor temperature is, you should open the window to get some air before going to bed. Choose a comfortable bed, usually a brown elastic bed with moderate hardness or a cork mattress. Pillows should be moderate in hardness and try to be warm in winter and cool in summer.
Have a correct sleeping posture. Generally speaking, it is recommended to lie on the right side, with legs slightly bent, and the body naturally relaxed. One hand is bent on the pillow and the other hand is naturally placed on the thigh.
Develop good sleep habits. No matter whether you sleep at night or take a nap during the day, you should try to sleep and get up at the same time, and holidays are no exception. We should take regular and moderate actions.
* Follow the biological clock If we get up on time every day and greet the sun regularly every morning, then your biological clock will run on time. This is one of the key factors to improve sleep quality. In short, people will fall asleep on time after forming habits. It is most important to form good sleep habits. The biological clock is not easily broken. Don't stay up late on Saturday and Sunday nights, you can't afford to get up during the day, which destroys your biological clock.
* Sleep time If you want to improve the quality of sleep, you must pay attention to the time; The time to sleep well is from 9: 00 pm to 1 1 pm, from noon to 12 pm, and from 2 am to 3: 30 am. At this time, the human body's energy drops, the reaction is slow, the thinking is slow, and the mood is low, which is conducive to the human body's transition to slow-wave sleep and entering a sweet dream.
What kind of sleep is the best?
Sleep should be an unconscious state of pleasure. Even if you sleep for a short time and wake up refreshed the next day, it means that your sleep' quality' is good, but if you still feel tired after sleeping for a long time, it means that your sleep quality is poor.
Dietotherapy to improve sleep quality;
(1) A spoonful of vinegar, poured into a cup of cold boiled water, can hypnotize and sleep soundly.
(2) For people who often suffer from insomnia, it is effective to cook porridge with lotus seeds, longan, lily and glutinous rice (millet). (3) Those who suffer from insomnia due to blood deficiency can often take lotus root powder, or simmer lotus root with small fire and add honey to eat it in moderation; You can also use longan pulp 10g, 5 red dates and steamed eggs 1 piece, once a day 1 time.
(4) For those with guilty conscience, excessive sweating and insomnia, cut a pig heart, add 25g of ginseng and 25g of angelica, steam together, remove the medicine, eat pig heart and drink soup, and the effect is good.
(5) Eat an apple before going to bed. Or put a peeled or cut citrus on the bedside table, so that people with insomnia can smell its fragrant smell, which can calm the central nervous system and help them fall asleep.
Try ten ways to improve sleep quality:
1. Stick to a regular routine and don't stay up too late on weekends. If you go to bed late on Saturday and get up late on Sunday, you may lose sleep on Sunday night.
Don't eat or drink before going to bed. Eat a small amount of dinner about two hours before going to bed, and don't drink too much water, because going to the toilet at night will affect the quality of sleep; Don't eat spicy and greasy food at night, because these foods will also affect sleep.
3. Stay away from coffee and nicotine before going to bed. You are advised not to drink coffee eight hours before going to bed.
4. Choose exercise time. Afternoon exercise is the best time to help sleep, and regular exercise can improve the quality of sleep at night.
5. Keep the room temperature slightly cool. A little lower temperature in the bedroom helps you sleep.
6. Sleep at night. Taking a nap during the day may lead to sleep deprivation at night. The sleep time during the day is strictly controlled within 1 hour, and I can't sleep after 3 pm.
7. Keep quiet. Turn off the TV and radio, because silence is very beneficial to improve the quality of sleep.
8. A comfortable bed. A comfortable bed provides you with a good sleeping space. In addition, make sure the bed is spacious enough.
9. Take a bath before going to bed. Taking a hot bath before going to bed helps to relax your muscles and make you sleep better.
10. Don't rely on sleeping pills. Always consult a doctor before taking sleeping pills. It is recommended that you take sleeping pills for no more than 4 weeks. Finally, don't stress yourself, because stress will make you more insomnia, sleep badly, and easily wake up from many dreams.
Many things will affect the quality of sleep, six good suggestions to improve the quality of sleep;
Keep your feet warm: People with cold feet have worse sleep quality than those with comfortable and warm feet. It is recommended to wear thick socks to sleep.
Don't open the window: allergic substances and noise that affect sleep enter the bedroom through the open window. Suggestion: close the window and sleep.
Don't clean at night: the spray and chemical cleaner used to clean the room may irritate the respiratory tract, thus affecting sleep. Suggestion: Clean the bedroom only in the morning.
Only tulips can be put in the bedroom: there can't be flowers in the bedroom, because it will cause allergic reactions. Hein suggested that only tulips are allowed in the bedroom, and tulips will not cause allergic reactions.
Wipe off cosmetics: sleeping with cosmetics can cause skin inflammation. People who wear perfume at night should consider the possibility of asthma.
Sleep more every day 15 minutes: women need to sleep more than men 15 minutes.
Effective health care methods to improve sleep quality;
I advocate sleeping at noon because "noon" is the time when the human body closes the yin and yang, which is conducive to the nourishment of yin and yang, especially at noon, when the yin is heaviest in a day, so it is the easiest time to fall asleep and the quality of sleep is also the best. Sleep at night 1 1 for the best effect. Because resting at this time can best nourish yin and get twice the result with half the effort, you only need to rest for 30 minutes at noon during the day (1 1 3), because it is a sunny time, so the work efficiency is the best.
Slow down your breathing before going to bed. You can sit quietly, take a walk, watch slow-paced TV and listen to slow-paced music before going to bed, so that your body will gradually calm down. The best way is to do quiet qigong in bed for a few minutes to keep your thoughts inside. After you fall asleep, your sleep quality will be the best.
Before going to bed, you can eat something that nourishes the heart yin, such as crystal sugar lotus seed soup, millet red date porridge, lotus root starch or longan meat water ... Because people are still working hard after sleeping, the heart is the hardest of the five internal organs, so properly nourishing the heart yin will help health.
It is best to soak your feet with warm water before going to bed. If you soak your feet with warm water before going to bed, supplemented by conditional foot massage, the effect is the best, because it can promote the intersection of heart and kidney. Heart and kidney intersect, meaning fire and water ji ji, which promotes the combination of Yin and Yang. When yin and yang embrace each other, sleep certainly plays the best role.