1, slow metabolism and increased appetite;
2, easy to age;
3, the mood is getting worse;
4, easy to cause heart disease;
5, become a diabetic physique;
Especially women are more harmful:
1, poor sleep at night, easy fatigue, depression, inattention and low work efficiency during the day, manifested as trance and limb weakness;
2, poor sleep can easily lead to poor skin and rapid aging, such as various pigmentation, acne and other symptoms;
3, easy to be obese, increasing the risk of breast cancer; Or it is easy to lose weight, and children affect growth and development more;
4, poor sleep quality, easy to get angry and anxious, and increase the risk of heart disease;
5. Increased secretion of stress hormones will increase insulin resistance, which is a symptom of pre-diabetes;
6, fibromyalgia, sleep apnea, nocturnal myoclonic diseases;
Ways to improve sleep quality:
1, regular sleep time
Insist on sleeping at the same time every night, and weekends are no exception. Stick to it, the body needs regular sleep.
Step 2 let the bedroom cool down
Low temperature and good sleep are perfect partners. A lower temperature bedroom can make the body calm down quickly and get more rest. But pay attention to keep your feet warm. Women with cold feet have worse sleep quality than women with comfortable and warm feet, so they can wear thick socks to sleep.
Step 3 take a quick hot bath
When the body temperature drops, drowsiness will follow. You can enhance this effect by taking a bath. After taking a shower, lie in bed, wait for the temperature to drop slowly, and then your eyelids will close slowly.
Step 4 put out all the lights
Even a ray of light can affect sleep, including the screen light of TV and computer, and even the dim light in the lobby. Turn them off and you can sleep till dawn. If you can't stop the light, you can choose to sleep with an eye mask.
5. Choose a good exercise time
Morning exercise is the best time to help sleep, and regular exercise can improve the quality of sleep at night. You can't do too much exercise before going to bed.
6. Give up the idea of controlling sleep
No matter how strong the desire to fall asleep is, I just can't sleep when I can't sleep. Once you accept that sleep is out of your control, you can spend less time worrying about it. Naturally close your eyes and don't think about how to fall asleep, so that you can fall asleep as soon as possible.
7, nightingale before going to bed should be light.
Eating indigestible food before going to bed can easily lead to indigestion, and at the same time, you will get up and go to the toilet at night. Eating some light food two hours before going to bed will make you sleep better.
8. Don't smoke or drink.
Alcohol and nicotine are stimulants, which not only make it difficult for people to fall asleep, but also make people unable to enter deep sleep and sleep uneasily. You can drink warm milk instead, but remember not to drink it too late to avoid getting up in the middle of the night to go to the toilet.
9. Choose the right pillow to sleep soundly.
Pillows, like sports bras, can only be used if you choose the right one. Ensure that the pillow height is appropriate, the comfort is full, and the sleeping position is appropriate. People who like to sleep on their stomachs are quite different from those who like to lie on their sides in the choice of pillows.
10, stay away from coffee and spicy food before going to bed.
Remember never to touch anything containing caffeine after sunset. Don't eat spicy food rich in oil, because these foods will also affect sleep.