How to improve sleep quality

The following aspects can improve the quality of sleep:

* Sleep in moderation

1. One of our important points is: sleep is indispensable. Many books say that adults generally sleep 7-8 hours a day. But recently, Dr. James Maas, an American psychology professor, pointed out: 6-7 hours of sleep at night is not enough for a person. The results of his sleep research show that only 8 hours of sleep can make human body functions reach their peak. So what is an "appropriate amount" is mainly based on "recovery of mental and physical strength" as the standard.

Human sleep is divided into two phases: slow eye movement sleep and rapid eye movement sleep. Concentrated rapid eye movement sleep plays a role in memory storage, maintenance of organization, information sorting and new learning and performance, etc. all occur in the last stage of rapid eye movement sleep, while rapid eye movement sleep usually occurs at the end of the 8-hour sleep period, and It can last about 90 minutes. Although we may not be aware of it, most of us don't get enough sleep, which not only reduces the quality of life, but may also cause disease.

To compensate for this widespread lack of sleep, Dr. Maas advocates "naps." This kind of nap refers to a 20-minute nap after waking up from formal sleep every day. The effect is much better than going to bed early at night.

What we particularly emphasize is that although primary and secondary school students are said to be "burdened" now, they are not relaxed due to various exam pressures, and many of them have obviously insufficient sleep time. Compared with the past, it is actually light and dark. In fact, this is not worth the gain for both society and the family. We believe that only by sleeping well can we study well. A good night's sleep won't hinder your future: sleep time is a must!

* Sleeping environment

If you want to get a good sleep at night, it is very important to pay attention to the three do's and don'ts before going to bed.

Three tips are:

Take a walk before going to bed.

"Ziyan Yin Shu? Yang Shu" says: "When you fall asleep, walk around the room for a thousand steps, and then rest on your pillow... The cover will make your mind work, and the work will make you think and rest. Move to the extreme and seek tranquility."

There should be a suitable environment for sleeping, mainly a quiet bedroom and comfortable bedding.

Ventilation is an important condition for the bedroom, because fresh air is more important than anything else. Regardless of the temperature outside, you should open the windows for ventilation before going to bed. Choose a comfortable bed, usually a brown trampoline or cork board mattress with moderate firmness and softness. The pillow should be moderately soft and hard, and try to be warm in winter and cool in summer.

Have a correct sleeping posture.

It is generally recommended to lie on the right side, slightly bend your legs, relax your body naturally, bend your elbow with one hand and place it in front of the pillow, and place your other hand naturally on your thigh.

Develop good sleeping habits.

Whether it is sleeping every night or taking naps during the day, try to go to bed and wake up at the same time, and holidays are no exception. Take regular and moderate actions.

＊ Comply with the biological clock

If we get up on time every day and greet the sunshine every morning on time, then your biological clock will run on time. Research shows that this is one of the key elements to improving sleep quality.

One of the factors that affects the operation of the biological clock is body temperature. Research has proven that human body temperature fluctuations have a great impact on the rhythm of the biological clock. A drop in body temperature can easily cause drowsiness. This is an effective way to use body temperature to regulate the biological clock. If body temperature regulation is out of control, it will cause sleep clock disorders. There are many ways to control body temperature, such as taking a bath before going to bed or doing aerobic exercise for 20 minutes before going to bed. The body temperature will drop during sleep.

In short, after forming a habit, people will fall asleep on time. It is most important for teenagers to develop good sleep habits. The biological clock cannot be easily destroyed. Do not stay up on Saturday and Sunday nights or wake up during the day, which will destroy your biological clock.

＊Adjust diet

We often see this situation: a small number of people do not subjectively suffer from poor sleep after consuming large amounts of coffee, chocolate, cola, tea and other food or drinks at night. Feeling, but experiments have confirmed that their deep sleep will be adversely affected. So don’t eat these things before going to bed.

In order to get a good sleep effect, you should have the following taboos before going to bed:

Avoid eating a full meal

Eating dinner should be 70% to 80% full.

Don't eat before going to bed to avoid burdening your gastrointestinal tract.