1, things that affect sleep
A headrest/pillow
Some girls like to put pillows/pillows on the bedside for reading in the bedroom, but when they sleep, they pile them up beside them or simply put them under their heads. You know, this is very harmful to the cervical spine! When we sleep, we should choose a pillow with the thickness of 10-20 cm. The best material is buckwheat and other breathable materials. Most pillows are filled with fluffy cotton, which will not only pad the pillow, but also be particularly hot, and even easily breed microorganisms and dust mites, which are easily inhaled from the nose and mouth and cause diseases.
Small devices such as routers.
Any small electrical appliances that need electricity should be kept away from the bedside and bedroom, because some electrical appliances are small in size, but the amount of electromagnetic radiation is not small at all, such as radios, mobile phone chargers, small mosquito killers and so on. , especially wireless routers. In fact, we should turn them off before going to bed. In addition, the patch panel should be more than 2 meters away from the bedside. Have you noticed all this?
plush toy
Girls like to put some plush toys on the bed, so the sleeping environment feels very comfortable. However, there is a lot of static electricity on the surface of plush toys, which will absorb many invisible and intangible chemicals, such as dust, dust mites and even formaldehyde. It's best not to put plush toys in the bedroom, let alone sleep with them.
Many green plants
As we all know, green plants can purify the air, increase the oxygen content in the environment and relieve tension. In short, there are many benefits. But are green plants suitable for the bedroom at night? Because plants can't produce oxygen through photosynthesis at night, they will inhale oxygen and release carbon dioxide through respiration, which makes people in an anoxic state and unable to enter deep sleep. In the long run, Cao Zheng is prone to chronic fatigue. In addition, there are many microorganisms, germs and small flying insects in the soil where plants are planted, which may cause asthma or allergies to people with fragile respiratory system. The bedroom is suitable for placing 1-2 pots of hydroponic plants, which can increase the humidity of the environment without worrying about soil allergy.
Noise alarm clock
People who love insomnia should not put the alarm clock at the bedside, which has a great influence on the quality of sleep. Being woken up by an alarm clock for a long time can easily lead to chronic fatigue. In fact, the best way to get up early is to form the good habit of going to bed regularly and getting up on time, so that your body can have a biological clock and will not be awakened by noisy noise. Using a sleep monitoring wristband that can wake you up during a light sleep is much better than an alarm clock that goes off from time to time. If you must use the alarm clock to get up early, it is recommended to put it at the end of the bed or above 1.8m in the room.
Insomnia for more than half a year should be treated promptly.
These are just some small changes that need to be made to create the best sleeping environment for you, and they can't fundamentally cure your insomnia problem. Sleep difficulty lasting from one night to several weeks is called acute insomnia, which can generally be relieved and repaired by itself. Insomnia lasting less than 3 months belongs to sub-insomnia, so we should find out the reason and try our best to relieve it. And if you have insomnia for more than half a year, you'd better see a doctor in time. The longer it takes, the harder it is to get back. For insomniacs, first of all, do a good job in cognitive behavior and don't pay too much attention to sleep itself; Secondly, in behavior, life should be regular, pay more attention to the adjustment before going to bed than the average person, and don't do things that are not conducive to sleep.
To ensure normal body function, you should fall asleep before 1 1 at the latest.
Man is the tallest creature in nature, and his rhythm should be consistent with nature, and his daily routine should conform to the weather. In ancient times, the lifestyle of "working at sunrise and resting at sunset" was a healthy way. In modern life, due to the invention of electric light and the change of life rhythm, the rest time has been gradually postponed, and now there is even a saying of "nightlife", which is not conducive to health.
Sleep is the main way to eliminate fatigue, but if you don't sleep on time, even if you sleep more during the day, it is difficult to achieve reasonable work and rest. Not suitable for KTV, movies and other things that excite your brain after 10 pm. You should calm down, stop your activities and go to bed before 1 1 at the latest, so that all organs of your body can get a good rest. For those who stay up late, the influence of staying up late on their health may not show up quickly when they are young. If they stay up late for a long time, they will feel that their energy will be greatly reduced when their physical function declines at the age of 35-40, which is caused by wasting their bodies when they are young.
2. Pay attention to healthy sleep
● Avoid eating substances containing caffeine, nicotine and alcohol too late.
● Leave some time to relax before going to bed, and you can use some relaxation techniques.
● Don't eat for 2 hours before going to bed.
● Create a good sleeping environment and improve the quality of sleep.
● Reduce or avoid drinking water at least 1 hour before going to bed.
Write down your worries before going to bed.
● 2 hours before going to bed to avoid getting too excited.
3. How to ensure the quality of sleep?
Have a regular schedule.
Irregular sleep time will interfere with the adjustment of your "biological clock" If you get up at 7 am, try to sleep before 12. If you don't need to get up so early on weekends, you should still follow the set bedtime.
Don't eat before going to bed.
When sleeping, the digestive system will also "rest", so eating before going to bed will disturb your sleep. You also need to avoid drinking refreshing drinks before going to bed, such as tea, cola and coffee.
Turn off the lights and go to sleep.
Leaving the lights on will affect your biological clock, because it depends on external light sources, temperature and so on to judge the time.
Take a comfortable sleeping position.
You may find that you can't control your sleeping position (unconscious state) when you sleep. It can actually be done. When you want to fall asleep or wake up in the middle of the night, you should consciously take a comfortable sleeping position.
Keep exercising and avoid stress.
Lack of exercise and work stress can also reduce the quality of sleep. Therefore, we should persist in exercise and adopt a useful time management system. Why not try to do one thing or just do one thing to relieve your work pressure?
Other places to pay attention to:
Do not take a nap for more than 20 ~ 30 minutes every day, otherwise it will conflict with the quality of sleep at night;
Keep the temperature of the bedroom, and cover it with a blanket if it is too cold;
Don't turn on the TV all night, noise pollution wastes electricity;
If you haven't fallen asleep after sleeping for 40 minutes, get up and do something else until you feel sleepy again.
It's even harder to sleep if you stay in bed all the time.
4. How to ensure the quality of sleep?
Have a regular schedule.
Irregular sleep time will interfere with the adjustment of your "biological clock" If you get up at 7 am, try to sleep before 12. If you don't need to get up so early on weekends, you should still follow the set bedtime.
Don't eat before going to bed.
When sleeping, the digestive system will also "rest", so eating before going to bed will disturb your sleep. You also need to avoid drinking refreshing drinks before going to bed, such as tea, cola and coffee.
Turn off the lights and go to sleep.
Leaving the lights on will affect your biological clock, because it depends on external light sources, temperature and so on to judge the time.
Take a comfortable sleeping position.
You may find that you can't control your sleeping position (unconscious state) when you sleep. It can actually be done. When you want to fall asleep or wake up in the middle of the night, you should consciously take a comfortable sleeping position.
Keep exercising and avoid stress.
Lack of exercise and work stress can also reduce the quality of sleep. Therefore, we should persist in exercise and adopt a useful time management system. Why not try to do one thing or just do one thing to relieve your work pressure?
Other places to pay attention to:
Do not take a nap for more than 20 ~ 30 minutes every day, otherwise it will conflict with the quality of sleep at night;
Keep the temperature of the bedroom, and cover it with a blanket if it is too cold;
Don't turn on the TV all night, noise pollution wastes electricity;
If you haven't fallen asleep after sleeping for 40 minutes, get up and do something else until you feel sleepy again.
It's even harder to sleep if you stay in bed all the time.