How to improve the quality of sleep
4hw.org: Nowadays, social work and life are under great pressure. People are tired in the daytime but hard to sleep in the evening. Some people are too busy in the daytime and nervous in the evening. Some people are too busy in the daytime and hard to relax in the evening. Some people are too stressed in the spirit and thinking. It's hard for the brain to rest and sleep. There are too many reasons for poor sleep. More and more modern people fall into the ranks of insomnia. Here are 12 ways to regulate sleep, hoping to help you.
1. Change the habit of supine
Supine is the most common sleeping position. With this sleeping position, the body and lower limbs can only be fixed at the straightening position, and the purpose of rest of the whole body cannot be achieved. When the pressure in the abdominal cavity increases, lying on the back easily makes people feel chest tightness and suffocation.
Supine will consciously or unconsciously put your hand on the chest, so that the heart and lung pressure, prone to nightmares. Snoring and respiratory diseases, it is best not to use this sleeping method.
When sleeping on the prone, most of the weight of the whole body is pressed on the ribs and abdomen, which makes the chest and diaphragm compressed, affects breathing and aggravates the heart load. Prone position can also increase the curvature of the lumbar spine, resulting in compression of the small joints at the back of the spine
The best sleeping posture: lying on the right side.
Lie on your right side with your legs bent
The right sleeping position is to lie with legs bent to the right. This is because the left side of the heart is slightly compressed when the right side lies, which is conducive to free circulation of blood and better metabolism.
In addition, the food in the stomach is pushed toward the duodenum by gravity, which can promote digestion and absorption. But the pillow that side lies should notice to sleep should not be too low, otherwise can make neck feel unwell.
Tips for sleeping on one's side: the orientation of head and foot should be in the east-west direction, and the north and south of head should be avoided.
3. Keep a diary
Thinking or doing nervous activities can release stress hormones and produce alertness. But keeping a journal of stress can help us to get out of our restlessness when we go to bed.
Studies have shown that certain types of journals focus on the positive rather than the negative aspects of life.
4. Create a comfortable environment
Whether it's choosing the perfect mattress, spending a lot of money to buy an 800 needle sheet, buying tight curtains to block the light, or putting a fan in the room as the background sound, make sure the bed is comfortable and warm before going to bed.
Do you share a bed with your partner? Make some changes with your partner so that everyone can sleep well.
5. Supplementary sleep.
It's too late to stay up in the past few nights. Let's make up for an extra hour's sleep tonight so that we can get back on our feet.
6. Don't toss and turn
Can't you fall asleep? If you're in bed for more than 20 minutes, get out of bed and try relaxing activities, such as reading books or listening to classical music.
Think about it. Not sleeping makes you more anxious - it's a vicious circle.
7. Keep away from the alarm clock
Watching the clock tickle past actually causes more stress and makes it hard to sleep.
In addition, artificial light from electronic products can interfere with our circadian rhythms, making our bodies think we should stay up late or go to parties.
8. Application technology
Check out the various smartphone apps and other gadgets that help you sleep. Tracking sleep for a long time can also help us determine what will help or hinder our sleep.
9. Listen to soothing music
Soothing music can improve sleep quality and lengthen sleep time. Listen to classical music, folk music or slow-paced modern style music, which is generally soothing and pleasant.
10. Try gradual muscle relaxation
Start with your feet and tighten your muscles. Press and hold, count from one to five, then relax. Then in every muscle group in the body, from the foot to the top of the head, do it.
Meditating every night will focus on your breathing and help your body prepare for sleep.
11. Dim light
Bright lights, especially 'blue lights' from most electronic devices, can cause sleep disorders. ≫ & gt; & gt; sleep is not good how to adjust the sleeping posture and comply with the biological clock
Skilled insomniacs may want to wear special glasses to stop blue light and sleep through the night.
Let's have an electronic curfew
Artificial lighting of computers, televisions and mobile phones may make it harder for the body to know when to relax. And a study shows that less TV watching before bed can reduce sleep debt.