Sihaiwang: one third of one's life is spent in sleep. Sleep is the most important way to repair body functions. Adequate sleep is conducive to people's daily work and learning, especially plays a decisive role in the health of the skin. But many women are suffering from insomnia. Now Xiaobian will tell you the best way to treat insomnia and the best time for women at night!
What are the best ways for women to sleep at night
1、 What is insomnia?
Many people have had insomnia in their life. If they can't sleep, they will suffer from insomnia. But only if this condition lasts for two weeks or even longer, it can be called a pathological state, namely insomnia.
In addition, more people are not sleepless, just want to sleep but have no time, environment and other conditions, resulting in insufficient sleep - not 'can't sleep', but 'can't sleep', which is called 'sleep deprivation'. Long term sleep deprivation may also cause insomnia because it disrupts the pace of life.
2、 Best time to sleep
1. Normal people sleep 8-10 hours.
2. The best time for women to sleep is 10:00 - 2:00 in the morning, which happens to be the time for beauty sleep.
4. It is better for children to go to bed before 8:30 p.m. because of the need of biological clock for long body time.
5. Teenagers should go to bed around 10:00 p.m.
6. As for beauty lovers, they should sleep before 2:00 a.m. (it's best to sleep before 12:00 a.m.) because the skin metabolizes before 2:00 a.m.
7. The elderly should sleep better between 9:00-10:00 in the evening.
Note: you must go to bed at 12:00 p.m. everyone has a physiological clock in his body. He has different physiological tasks at different times. Don't neglect it easily!
3、 A secret recipe for insomnia
Easy insomnia should eat more:
◆ drink chrysanthemum tea or other hot drinks with honey before going to bed.
◆ eat more starchy food for dinner, including pasta, rice and potatoes.
Avoid:
◆ caffeinated beverages and foods, such as coffee, tea, cola and chocolate.
◆ greasy, spicy and plentiful dinner.
Special note:
Don't sleep on an empty stomach, and don't overeat. If there is too little food in the stomach, hunger will inevitably make people sleepless; on the contrary, if there is too much food in the stomach, it will also be hard to sleep all night due to indigestion, heartburn or flatulence. Eating greasy or spicy food will do the same.
Easy to be tired should eat more:
◆ foods rich in iron, such as lean red meat.
◆ foods rich in zinc, such as crustaceans and shellfish.
◆ dark green vegetables for folic acid intake.
◆ complex carbohydrates, such as pasta.
◆ meat, fish and eggs for vitamin B12.
Eat less and avoid:
◆ sugar, cake, biscuit and candy.
◆ caffeine in tea, coffee and cola.
Alcohol
Special note:
There are many reasons for fatigue, such as illness, stress, lack of sleep and unequal diet. But the most common reason is that anemia causes the decrease of blood oxygen supply, which leads to burnout. In addition, if the food contains a lot of refined carbohydrates, or less calories, iron, zinc deficiency, will also cause fatigue. You can keep your blood sugar stable by reducing the consumption of refined sugar and forming the habit of eating a small amount of more than one meal. Eating complex carbohydrates, such as whole wheat bread and oatmeal products, can provide stable and lasting energy.
5、 Smell and take a bath to relieve tension!
Essential oils extracted from natural plants can relieve stress and help sleep. Drop 1 or 2 drops of essential oil on the handkerchief or face paper, put it beside the pillow, or when taking a bath, drop 2 or 3 drops in the bathtub, take a bath of essential oil easily, relieve the tension of one day, and naturally fall asleep easily. Sandalwood, high coniferous pine, patchouli, lavender, bergamot and so on, are very helpful for sleeping!
6、 Promote the normal operation of the physiological clock!
The human body function starts to operate after receiving the sunlight, that is to say, when getting up in the morning and bathing in the sun, the automatic timer in the body starts to rotate. After about 14-16 hours, you will naturally feel like sleeping. So even if you don't go out often, you should be at the window, baptized by the sun, and let the physiological clock work normally!
7、 Take a walk, stretch exercise and relieve the pressure!
Although exercise makes the body tired, it can also relieve pressure and help sleep at night. 4 p.m., 5 p.m., 8 p.m. and 9 p.m. are the most suitable time for sports. It is suggested that you take a walk outside and do stretching exercises... Try to take gentle exercise as the main way. After 20 minutes, you can go to bed again. It's guaranteed to stay up all night till dawn!