People are sleeping every day, but are you sleeping in the right way? You may think humans are sleeping very scientific now, but in fact many people still sleep very badly.
Some misunderstandings about sleep
1, use alcohol to help sleep
Because alcohol has some sedative effects, many people with insomnia improve their sleep by drinking alcohol. Alcohol helps little when it comes to falling asleep initially, but as the body breaks down, it tends to impair the quality of sleep at the end of the night. The overall time for sleep is reduced. Regular drinking before going to bed will impair its effectiveness in promoting sleep. On the contrary, destructive effects will be maintained or even increased.
2, watching TV sleep
Because it's natural for you to watch TV in the living room and fall asleep. All of us are watching TV in bed and hope to help us fall asleep. But if we do this, we will wake up soon. This will create a nausea cycle. Making bad sleep deeper. For several years, I have had many patients with insomnia because of this situation. At this time all you need to do is stop watching TV on the bed. The bed can only be associated with sleeping.
3, get up when insomnia
Many people think that when you can't sleep at night, you can get up and do exercise, you try to make yourself tired, and you can fall asleep quickly.
Excessive, strenuous exercise will make the brain excited and not conducive to improving sleep quality. If you really can't sleep, you might as well get up and read a book, go for a walk, and relax after you relax. If you want to use exercise to help sleep, it is better after 3pm. Two or three hours before going to bed is not suitable for exercise, but you can choose to take a walk after dinner.
4, make up for the weekend
Every weekend, many office workers took the opportunity to 'make up' and slept for over a dozen hours. Some people were not only refreshed, they couldn’t eat anything, their heads were drowsy, their heartbeats were fluctuating, and they breathed. Uneven.
'When you sleep irregularly, your whole body goes into a state of irregularity, with poor appetite, nausea, depression, or inability to concentrate.' Experts advise that people who work hard and sleep less often are better off at Sleep for up to 12 hours after staying up late, sleep for half an hour at noon, if possible, and do not sleep in bed all day long, for more than 15 hours of sleep can lead to circadian clock disturbances, Hard to sleep.
5, there is no fixed sleep mode
We often think that we can make up for lost sleep by going to bed early the next night, but the ability of the circadian clock to regulate healthy sleep patterns is based on keeping up with the strict schedule. We stay up late on weekends and expect to make up for sleep in the next time. Or make use of the weekend time to make up for the lack of sleep this week. Both of these practices disrupt the body's rhythm, especially the weekend that stay up late can easily cause insomnia in the next working day.
6, use 'long nap' to supplement sleep
Sleeping too long during the day, especially after 4pm, when you watch TV in the evening, even a few simple chicken glutinous snoring can destroy your good sleep rhythm and make you sleep with an evening of peace. Goodbye. If you are absolutely obliged, then you have to make sure that you can only once a day and before four in the afternoon. Usually, a short break will not affect, in fact, after lunch or a half-hour or 20-minute lunch break, As long as four o'clock, most people are still useful.
These foods can promote sleep
1, Soy
Soy products are high in calcium foods, so eat more bean foods for women with a beauty effect, for the elderly is a good nutritional supplement calcium.
2, milk
A cup of milk before going to bed can promote sleep, milk contains enough calcium, can ease tension, is a good food to promote sleep.
3, oranges
Orange is known as a good healing food, so it is very helpful for promoting sleep. Usual practical oranges can not only supplement nutrition but also improve sleep.
4, spinach
Spinach is rich in phosphorus, phosphorus can promote sleep, in the usual three meals can be eaten more spinach, nutritional supplements have to adjust the quality of sleep.
5, yogurt
Yogurt can promote gastrointestinal movement and digestion, eating yogurt can have soothe the nerve effect, yogurt is also rich in nutrition, can promote sleep by drinking yogurt.
