7 tips to help you sleep easily and well

　　Adequate sleep can protect the brain and enhance immunity. Lack of sleep can cause symptoms such as irritability, agitation or listlessness, distraction, and memory loss. Long-term sleep deprivation can lead to hallucinations. For developing children, sleep can also promote development. Adequate sleep is also beneficial to beauty, sleep is good for skin It has a great impact on bodybuilding. A sweet and sound sleep can make your skin smooth, energetic and moisturized the next day. Lack of sleep or insomnia due to mental trauma, excessive fatigue or other bad habits will cause a haggard face, withered hair, and fine wrinkles on the skin.

　　How much sleep time is good?

　　Some people think that you need to sleep 8 hours a day, but in fact sleep The amount of time varies from person to person. Some people need 8 to 9 hours of sleep to have plenty of energy, while some people only need 5 to 6 hours of sleep. It is said that Napoleon only slept for 3 hours a night, while the German poet Goethe sometimes slept for 24 hours straight. Some people say that if you miss a few hours of sleep, you have to make up for it the next day in order to regain your energy. Others say that if you haven't slept for several consecutive days, you can make up for the missed sleep time by sleeping soundly all night. These are all unscientific.

　　To ensure healthy Your sleep must follow the operating rules of the biological clock. For example, when you go to bed and when you get up, you should have fixed habits and don't change them easily. Generally speaking, the ideal time for sleep is from 9 pm to 2 am. This is because people's sleep is roughly divided into one period every two hours. The first period is the deepest sleep, the second period is lighter, the third and fourth periods are lighter, and the four hours of sleep in the first two periods account for 75% of the total sleep. right elderly Generally speaking, it is better to sleep more than middle-aged and middle-aged people. This is because older people are prone to fatigue, so it takes longer to eliminate fatigue.

　　It is best for the elderly over 70 years old to sleep 8-9 hours a day, and for the elderly over 90 years old 10-11 hours a day. At the same time, it is also necessary to take a nap every day. Napping is very beneficial to eliminating fatigue and improving health, and is a self-care measure. Especially in the summer, the days are long and the nights are short, and the nights are often very hot and muggy, making it difficult to fall asleep, resulting in insufficient sleep time. When working during the day, you often feel dizzy, lack of energy, and easily fatigued. Taking a nap can play a regulating role. The nap time is generally about half an hour, otherwise it will affect your sleep at night.

　　A few reminders for your peaceful sleep

　　1. The bedroom environment should be clean and quiet

　　The indoor environment must be clean and hygienic, with good air circulation, suitable room temperature, and quiet surroundings. The bedding should be suitable and the bedding should be soft, light and comfortable. It should be aired frequently and taken out and washed frequently. The height of the pillow should be chosen appropriately. Generally, the height of an adult pillow is 5-8 centimeters. It is ideal to use buckwheat husk or chaff as a pillow core with high air permeability and good fluidity.

　　2. Emotions should be stable

　　Avoid worry and anger, be calm and calm, and have a stable mind. Don't watch thrillers, movies, or TV shows before going to bed.

　　3. Not eating before going to bed

　　Eating before going to bed increases the burden on the gastrointestinal tract and makes people bloated and stuffy, which not only affects falling asleep but also easily leads to obesity. In addition, avoid drinking strong tea, coffee And wine. You can drink a cup of hot milk or listen to music before going to bed, which can help the body relax and make it easier to fall asleep. Dream Township.

　　4. A bowl of soup before going to bed

　　This pot of soup refers to drinking hot water before going to bed. blister foot. It can draw blood downward and calm the mind.

　　5. Do not cover your head while sleeping

　　Covering your head and face makes it difficult to breathe. It is easy to inhale a large amount of carbon dioxide exhaled by yourself and harmful substances evaporated by the body, which is not good for your health.

　　6. Sleeping posture should be scientific

　　Sleeping on your back makes it difficult for the body's muscles to relax, and it is easy to put your hands on your chest, which can lead to nightmares; sleeping on your stomach compresses your chest, affecting your breathing and heartbeat. The right side decubitus position is the most scientific. The heart is not compressed, breathing is smooth, and it is also conducive to gastric emptying.

　　7. Don’t sleep with the light on

　　Although people close their eyes when sleeping Eye , but the light still has to be perceived by the human body.