The pressure of life and work of modern people, poor sleep
, insomnia, and easy waking have become common problems for people, which will naturally affect their health and daily work and life. Below, The editor starts from the adjustment of daily work and rest, as well as diet and recuperation, to teach you how to improve sleep quality, gradually adjust work and rest, and find high-quality sleep.
1 The dangers of poor sleep
1. MemoryDecline
Occasionally insomnia may not be felt, but as insomnia progresses from Occasionally it becomes long-term, and patients will gradually feel that their memory is not as good as before, and they have no energy to do things, resulting in low work efficiency. In the long-term, patients will become anxious and grumpy, which will seriously affect their normal life;
2. Body immunitydecreased power
Patients with long-term insomnia may have A more profound experience, insomnia will make people’s immunity decline, physical quality is not as good as before. Decreased immunity leads to a decrease in the body’s ability to resist disease. Many insomniacs are prone to colds, which have adverse health effects;
3. Take away women’s health and beauty
Sleep plays an important role in a woman’s beauty and health. Long-term sleep disorders can cause premature aging in women such as sallow complexion, rough skin, dark circles and wrinkles. In addition, long-term insomnia can lead to female fatigue, headache, upset, irritability and lack of self-confidence.
4. Serious impactQuality of life
Insomnia is a The most common sleep disturbance, if occasional, causes the patient to be tired and uncoordinated the next day. Long-term sleep disturbance reduces the quality of life of patients and increases the risk of developing mental illness. Such as depression, anxiety;
5. Affect children’s physical developmentPhysical development
Adult insomnia can self-regulate to relieve insomnia symptoms, but if it is children’s insomnia, it must be taken seriously. Children themselves are a vulnerable group and their ability to express themselves is also poor. If parents do not pay attention to them and let their children sleep deprivation, they will lay hidden dangers for their health;
6. Increase the chance of deathThe chance of death
The cell division of the human body is mostly carried out during sleep. Lack of sleep or sleep disturbance will affect the normal division of cells. This may produce mutations in cancer cells that lead to the occurrence of cancer. In addition, insomnia can also make people’s autonomic nervous function disorder;
7. Long-term insomnialeads to depression
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With the development of society, the pressure of emotion, life, employment and other aspects has become the inducement of depression. Excluding other factors of physical diseases, insomnia is a significant feature of patients with depression, but it is often ignored. Insomnia can be depression.
2 What should I do if I don’t sleep well?
1. Ensure sleep time, go to bed on time, adhere to a regular work and rest time
The best sleep time for human beings should be 10 o’clock in the evening – 6:00 a.m., seniors are slightly earlier from 9:00 p.m. to 5:00 a.m., and children are from 8:00 p.m. to 6:00 a.m. Adolescents who are developing should get at least 7 to 8 hours of sleep.
2. Prepare for sleep
Avoid eating, drinking stimulant drinks, and being overly emotional before going to bed Excited, excessive entertainment and talk, to ensure the stability and comfort of the mood.
3. Pay attention to sleeping position
Sleeping like a bow is good, and lying on the right side is light . Studies have shown that ‘sleep like a bow’ can properly reduce the force of the earth’s center on the human body. Since the heart of the human body is mostly on the left side of the body, lying on the right side can reduce the pressure on the heart. At the same time, try not to put your hands near the heart to avoid waking up due to nightmares. In addition, don??t sleep with your head covered or your mouth wide open. Covering your face with a quilt while sleeping will make it difficult for people to breathe, resulting in hypoxia. Opening your mouth to inhale cold air and dust will damage your lungs and your stomach will be cold.
4. Strive to create an environment suitable for sleep
Moderate light and surrounding colors when sleeping Try to be as soft as possible; ventilate but not let the wind blow directly; try to prevent noise interference, quietness is very beneficial to improve sleep quality; keep the room temperature slightly cooler, and the bedroom temperature is slightly cooler to help sleep.
5. Choose exercise time
The afternoon exercise is the best time to help sleep, and regular exercise Physical exercise can improve the quality of sleep at night.
6. Sleep at night
Taking naps during the day may cause the nighttime sleep time to be ” deprivation’. Sleep time during the day is strictly controlled within 1 hour, and you cannot go to bed after 3 o’clock in the afternoon.
7. Take a bath before bed
A hot bath before bed will help you relax your muscles , which can help you sleep better.
8. Don’t rely on sleeping pills
Be sure to consult a doctor before taking sleeping pills, it is recommended that you take sleeping pills Do not exceed 4 weeks.
9. Choose comfortable sleep products
The first element of comfortable sleep is to choose a A good mattress for you, because a good mattress can not only effectively support the pressure of the body, but also cushion the vibration caused by turning over during sleep.
3 What’s good about sleep deprivation?
1. Milk: Milk contains tryptophan, an essential amino acid for the human body. Drink a glass of milk before going to bed, the amount of tryptophan in it is enough to play a restful sleep.
2. Walnut: Walnut is a nourishing and strong product, which can cure weak nerves, forgetfulness, insomnia, dreaminess and poor diet.
3. Longan: sweet and warm in nature, non-toxic. Longan meat nourishes the heart and spleen, nourishes blood and calms the nerves, and can cure insomnia, forgetfulness, and weak nerves.
4, lotus seeds: lotus seeds have the effect of nourishing the heart and soothing the mind. For those who are upset and have many dreams and insomnia, you can use lotus seeds with a little salt, decoct with water, and take it every night before going to bed.
5. Vinegar: When you are tired and insomnia, you can take 1 tablespoon of vinegar and put it in warm water and take it slowly.
The following seven soups are recommended, which can also be used as daily auxiliary conditioning:
1. Suanzaoren soup:
mashed three bucks of Suanzaoren, decoction in water, every night before going to bed Take within an hour. Suanzaoren can inhibit the central nervous system and has a relatively constant sedative effect. It is effective for restlessness or palpitations caused by blood deficiency.
2. Sanwei Anmian Soup:
Three bucks for Suanzao Ren, 1 buck for Ophiopogon japonicus, and 1 buck for Yuanzhi , decoct 500c.c. of water into 50c.c., take before going to bed. The above three herbs have the effect of tranquilizing the mind and calming the mind, and mixed with hypnotic effect.
3. Longan and lotus seed soup:
Take two or two longan and lotus seeds and cook them into soup. The effects of nourishing the heart, calming the mind, strengthening the spleen and invigorating the kidney are most suitable for middle-aged and elderly people and those with long-term insomnia.
4. Meditation soup:
Longan meat, Sichuan Salvia each three money, two bowls of water Fry into half a bowl and take 30 minutes before bedtime. It can achieve a sedative effect, especially for insomniacs with heart and blood deficiency, and the effect is better.
5. Soothing soup:
Mix 200c.c. of water, add a little rock sugar, boil and then mix with 50c.c. of water, drink one hour before going to bed. Lily has the effect of clearing the heart, soothing the nerves and sedation. Drinking it regularly can get immediate results.
6. Lily mung bean milk:
Take 25 grams each of lily and mung bean, a small amount of rock sugar, cook After it’s cooked, add some milk when taking it. For those who can’t sleep in summer, it has the effect of clearing the mind and calming down. Milk contains tryptophan, which can be converted into serotonin in the brain to promote sleep.
7. Heart nourishing porridge:
Take 35 grams of Codonopsis, 10 red dates, Winter and Fushen 10 grams each, decocted with 2000c.c. of water to make 500c.c., after removing the residue, boiled together with washed rice and water, add brown sugar after the rice is cooked. It has the effect of nourishing qi and blood and calming the nerves, and has a significant improvement effect on palpitations (rapid heartbeat), forgetfulness, insomnia, and dreaminess.
4 different groups of sleep time
1, infantsstages
from just Babies from birth to one year old need the most sleep, about 16 hours a day. The reason is that babies dream a lot, learn movements and process impressions in their minds. To help your baby sleep better, you should sit next to the baby’s crib and gently stroke the baby to sleep.
2, 1 to 4 years old
Toddlers in this age group Sleeping for 12 hours at night, they also need up to 3 hours of naps during the day. However, many children also have to find their own sleep rhythm, and some tend to cry before falling asleep. To make small children sleep well, make them accustomed to sleep near noon and late afternoon, and develop a habit of getting up at a regular time in the morning.
3, 5 to 12 years
5 to 10 years old of children need 12 hours of sleep, and take a nap as much as possible at noon. For older children, 10 or 8 hours of sleep is sufficient. To help your school-going child sleep better, you should have a nice bedroom, especially if you allow your child to read or listen to music before going to bed.
4, 13-20 years oldteens
this age group of teens are usually accustomed to sleeping 8 hours a day. At 3 o’clock at night, they slept soundly. If you want them to sleep better, you should pay attention to only sleeping late on weekends. Usually, especially from 24:00 to 6:00, it is necessary to change to a strict bedtime.
5, 21 years oldyoung people to 30 years old
8 Hours of sleep are enough. Taking a nap in the afternoon (half an hour to an hour) is good for the body. To sleep better, avoid eating at least 1 hour before bedtime. Doing 20 to 30 minutes of gymnastics in the late afternoon can help you fall asleep.
6, 31 to 60 Adults
Statistics Data studies have shown that adult men need 6.49 hours of sleep, and women need more time (7.5 hours). The reason is that the rhythm of continuous sleep changes during menopause. For adults to sleep better, hot milk and long (at least 5 minutes) steeped tea can calm the person down before going to sleep. It is important to stick to a fixed sleep schedule as much as possible.
7, 60+ Senior
sleeping at night Time is getting shorter and shorter, 7 hours or even 5.5 hours is enough. In addition, sleep is relatively light, and there is not much time for deep sleep. However, older people need more frequent naps. The trick to getting a good night’s sleep in older people is to shorten your naps to lengthen your night’s sleep. Going to bed after midnight also helps with sleep, and it is important that the bedroom is as quiet as possible.
5 Side effects of sleeping pills
Many people will take sleeping pills for insomnia, but sleeping pills have inhibitory effect on the central nervous system. Sleeping Pill Side Effects:
1. Hangovers
Almost all There is a ‘hangover’ phenomenon in all hypnotics, especially the most widely used benzodiazepine hypnotics, such as diazepam and solazem. What is a hangover phenomenon? It turns out that many insomniacs can fall asleep peacefully after taking medication, but wake up groggy, dizzy, and unable to concentrate. Over time, it will seriously affect normal work, life and interpersonal relationships.
2. Nightmares
Hypnotics also produce a more troublesome phenomenon, that is, after taking them May have nightmares, the incidence is about 10%. This makes the patient sleep more restlessly and loses the point of taking medication.
3. Withdrawal
Because of its addiction and dependence, hypnotics belong to National second-class poisonous and narcotic drugs. After addiction, the patient will unconsciously increase the dose of hypnotics. If the drug is stopped, a series of physical and psychological symptoms will appear, such as headache, dizziness, nausea and vomiting, delirium tremens, and even convulsions, which are called ” Withdrawal Response’, which greatly affects quality of life and self-perception.
4. Dementia
Long-term use of hypnotics may have a more serious consequence , that is, memory gradually declines, responsiveness declines, and in the long run, it may even develop into Alzheimer’s disease. ????