Nowadays, many young people's work and rest are becoming more and more irregular. Staying up late has almost become a routine, and it is also very common not to sleep at one or two. However, I believe everyone has heard the saying that staying up late is equivalent to chronic suicide. Staying up late, poor sleep quality or insufficient sleep time are very easy to bring you many diseases, but a considerable number of people go to bed late because of insomnia, not personal subjective will. This article brings you seven ways to help you sleep, as well as a very scientific optimal sleep length for each age group.
Seven ways to help sleep
1. Remember the 77 principles for dinner
① Try to eat before 7 pm (or at least 3 hours before going to bed);
② Just eat 7 minutes full.
2. Morning exercise
Walking for an hour in the morning has an amazing effect on relieving insomnia. People who exercise at least 3.5 ~ 4 hours every morning are easier to fall asleep; People who exercise in the evening are less likely to fall asleep than those who exercise in the morning. The greater the amount of exercise at night, the smaller the improvement.
3. Head massage can be performed before going to bed
Combing your hair with your fingers before going to bed is conducive to smooth blood vessels, relax nerves, eliminate brain fatigue and help you sleep. After a busy day, you can have head massage, comb your hair and relax before going to bed.
4. Drink porridge and tea
① Take 15 grams of Polygala tenuifolia, 10 grams of fried sour jujube kernel and 75 grams of Japonica rice. Cook it into porridge, which can be used for dinner and promote sleep.
② Use 15g Lycium barbarum, 15g cypress kernel or 10g Schisandra chinensis, brew with boiling water, cover and simmer for 5 minutes to form Lycium barbarum tea to promote sleep.
5. Don't play with your cell phone two hours before going to bed
The doctor suggested that you might as well advance the time of playing with your mobile phone to two hours before going to bed, tell yourself that you can only choose one mobile phone, computer and TV a day, empty your brain for a few minutes after playing, and then you can sleep steadily after a daze.
6. Press the Yongquan acupoint on the soles of your feet to help you sleep
First rub the soles of the feet, then massage the Yongquan point on the soles of the feet (the lower end of the herringbone pattern of the foot and the position of 1 / 3 of the foot palm), take the middle finger from light to heavy, and carry out circular massage. Massage for three or four minutes is helpful to sleep.
7. Soaking feet to promote sleep
First, the water should quickly submerge the knee; Second, the water temperature should be hot enough to withstand; Third, massage ten toes; Fourth, soak until the body sweats slightly. In addition, you can add a handful of salt and 8-10 pepper in the foot soaking water to promote sleep. Let the blood in the whole body circulate up and down again.
Optimal sleep duration for each age group
Through research, experts from the National Sleep Foundation put forward sleep time suggestions, which are different for each age group:
▍ infants: 10-17 hours
Newborns have no concept of day and night, and will gradually form their own sleep rhythm according to the external environment. Parents should learn to use different performances in different periods of time to make infants know how to distinguish between day and night in a subconscious state, and try to ensure the length and quality of sleep at night.
▍ children: 9-11 hours
6-13 years old is the key period of physical and mental growth and development. Long term lack of sleep will affect children's growth and development. It is best to determine a fixed sleep time, try to fall asleep before 9 p.m. and get up at 7 a.m. to avoid excessive sleep.
▍ teenagers: 8-10 hours
Teenagers have a heavy burden of schoolwork and will always' sleep late and get up early ', but taking up sleep time to study may not be a good way to improve their performance, because sleep deprivation will damage their learning and memory function.
▍ adult: 7-9 hours
Adults aged 18-64 should ensure 7-9 hours of sleep. Long term lack of sleep will increase the risk of chronic diseases.
▍ old age: 7-8 hours
For the elderly over 65 years old, it is recommended to ensure 7 to 8 hours of sleep. The real sleep time of the elderly is not less than that of the young, but the sleep time at night is reduced, so enhancing the sleep quality is the first thing.
Sleep is individualized, and everyone's time is different. As long as you fall asleep within 20 minutes after lying down, you sleep deeply and have few dreams. When you get up the next morning, you feel that your spirit has recovered almost, which shows that this sleep time is more suitable for you.