How long has it been since you had a good sleep?
Many people are troubled by this problem, even habitual insomnia. I am. The following is an excerpt from Wan Liyun's book review "Strong Sleep":
The change of body temperature affects sleep and daytime performance, which is a very important concept: body temperature rhythm.
People's body temperature is not constant, fluctuating around 37℃, with high body temperature and high brain wave frequency, making people more awake; Low body temperature and low brain wave frequency make people feel very tired.
You can optimize your sleep by adjusting your body temperature rhythm.
Optimizing sleep, in addition to starting from ourselves, it is also important to optimize the sleeping environment in the bedroom. We summarized 15' s treatment of insomnia from the aspects of air, sound, smell, light source, spirit and exercise, hoping to help you have a good sleep.
Before watching, ask yourself how you slept.
1, starting with keeping the bedroom clean.
The cleanliness of bedroom space includes the cleanliness of light and sound in addition to the cleanliness of air. Take the boastful Sumitomo @ Zoic's home.
Coordinates: Wenzhou
Age: 23 years old
Occupation: student
About sleep: I usually stay in the bedroom for about 9 hours. Sleeping at two or three in the morning, poor sleep quality, frequent insomnia, insomnia is the time to watch movies and read books.
Ideal bedroom: stress-free, comfortable and bright.
She made these efforts: the bedroom faced south, installed 1.5 years, specially prepared sunshade curtains, aromatherapy, seven or eight sets of bedding, and had a good sleep. Besides, there are vacuum cleaners and sweeping robots in the bedroom to keep it clean.
Look at her bedroom:
They have ways to keep the air, sound and light in the bedroom clean:
▲ Sumitomo @ Rice Pot: It is easiest to fall asleep with the company of net sound. Sumitomo @ Poetry: The bandage is satin, which is more elastic and comfortable than ordinary, tasteless and lavender. I also like to take it with me when I fly. Colors are my favorite blue and gray.
Sumitomo @ Summer Cotton: a box of five pairs, bedroom bedside table, office drawer, plus a pair to carry. The savior of the sleeping star! And the ears really don't hurt very much, and the sound insulation effect is great! Sumitomo @ o-o: Most people's requirements for bedroom curtains are completely opaque. However, some people must have lights in their bedrooms ... Light brings a sense of security and overcomes the fear of the night. When the first ray of sunshine came in in the morning, I knew that the night was finally over. Sumitomo @Daisyxiaohai: Latex pillows, latex mats and silk quilts are all recommended. In addition, apply a lavender steam eye mask of Kao before going to bed, and your eyes feel very comfortable. German soundproof earplugs are suitable for shallow sleep or noisy environment. They are really soundproof and easy to use.
2. Don't forget the killer of light and smell.
Don't underestimate the lights and smells. Let's take living near the user's home as an example.
Coordinates: Beijing
Age: 3 1 year
Occupation: exhibitor
About sleep: generally, I fall asleep around 12 am-1 am, with shallow sleep and many dreams. I often drive too far and can't close it, wandering around reading books and flirting with cats.
Ideal bedroom: peace of mind and love.
She has made these efforts: her bedroom faces south and she has lived there for a year. Because PM2.5 is an unavoidable problem in Beijing, I chose an air conditioner with purification function, because my bedroom is relatively small and I don't want to pile up too many home appliances. I added a string of lights and candles to my bedroom. I like to draw curtains and light candles at night, which is particularly comfortable and psychedelic.
Look at her bedroom:
They also have ways about light and smell:
Sumitomo @ Yang Ge has a home: taut curtains, a set alarm clock, and the "laundry room" of the smell store falls on the warm quilt after bathing. Slight lingering, peace of mind and good dreams. Sometimes it's noisy outside, and you have to add an eye patch and a pair of earplugs. Sumitomo @ Lunch Compaq: I like the smell of orange blossom. It is difficult to move and tidy the room. Let's have a rest first, and the rest will be cleaned up slowly. Sumitomo @Shu_v: There is no bedside table, so I put a small side table for the kettle and aromatherapy. Of course, a bed with a pillow is also great. Sumitomo @ Ace Guo: The starry sky lamp is a sleep aid artifact.
3. Pay attention to humidity, airflow and formaldehyde.
The bedroom must ensure air circulation and balanced humidity. Although formaldehyde cannot be completely avoided, it must be within the safe value. Take the user Thankyou's beautiful home as an example.
Coordinates: Wuxi
Age: 30 years old
Occupation: fashion designer
About sleep: there is a 4-year-old child who will sleep with himself. Generally 10 sleeps (children don't go to school late). The quality of sleep is not bad, I seldom suffer from insomnia, and I will suffer from insomnia if I have worries. Relatively speaking, I still like sleeping very much.
Ideal bedroom: comfortable, simple and simple.
She has made these efforts: the bedroom faces south and has been installed for 8 months. She thinks that "efficient work" is the best sleeping aid artifact, and the desk made of her favorite elements makes her get twice the result with half the effort.
Look at her bedroom:
4, and these you need to know.
We have listed four points that you need to pay attention to (refer to the opening book review in part):
1. Exercise is very important
Exercise can avoid flattening the curve of body temperature change and make the sleep quality higher. However, avoiding exercise for 3 hours before going to bed will make it difficult for people to fall asleep.
It is important not to rely on drugs.
Doctors can only prescribe sleeping pills for patients for 4-6 weeks at most. After this time, the body will get used to sleeping pills, and the side effects of residual chemicals will make people sleepy during the day, nausea, blurred vision and loss of appetite.
3. Taking a nap is very important.
The fluctuation of human body temperature is periodic and will drop slightly at noon. At this time, it is necessary to take a nap and control it at 10-45 minutes. If the time is too long, the human body will fall into a deep sleep and wake up still sleepy.
It's important to bask in the sun
Light will inhibit the secretion of melatonin, and the human body will start to secrete melatonin in the dark. Too high melatonin content will make people feel sleepy. More exposure to the sun will raise the body temperature and make people awake.