How to sleep better and give you 10 tips to help you sleep

[HC360.com] We spend nearly a third of our time sleeping, but unfortunately, there are not many people with sleep disorders. According to the sleep survey released by the China Sleep Research Association in 2016, the incidence of insomnia in Chinese adults is as high as 38.2%, which is higher than that in developed countries, and more than 300 million Chinese have sleep disorders. From a relatively mild degree of sleep, long night sleep, easy to wake up, to more serious neurological diseases, such as chronic fatigue syndrome (commonly known as "sleeping beauty" syndrome), people often lose their lives in the face of sleep, almost every Individuals have encountered a situation in which they wake up and still have difficulty.

How to get better sleep?

The sleep patterns of people in modern society are very different from the original age sleep patterns that rely on natural light. People are used to the time difference, staying up late, and sleep is no longer consistent with the natural cycle of rising sun and sunset. This way of life brings efficiency and benefits in the industrial age, but it also damages the natural behavior of sleep. How to sleep better in a limited time becomes a concern for everyone.

In 2010, the BBC broadcast a documentary about the top 10 sleep aid recommendations summarized by the host after participating in the sleep experiment.

1. Take a hot bath before going to bed. The process of rapid temperature rise and decline in the human body is the key to letting people fall asleep.

2. Limit sleep. Severe insomnia needs to limit the length of stay in the bedroom, whether it is sleeping or not, can only stay in the bedroom for 6 hours to rebuild sleep.

3. If you can't keep sleeping for a long time, play it several times a day. 2 to 5 pm is the best time to fight, the single time is about 30 minutes, one afternoon can be carried out many times, other times do not fight.

4. Solve the problem of snoring. If you have obstructive sleep apnea syndrome, seek medical attention as soon as possible.

5. Do not drink alcohol or coffee before going to bed. This will prolong the period of mild sleep or rapid eye movement during the sleep cycle, and deep sleep will be suppressed resulting in frequent wake up. Therefore, the reasonable time for setting the alarm clock is preferably an integer multiple of one sleep cycle (1.5 hours). There are many applications that use the sleep cycle to set up a smart alarm clock, such as SleepCycle, which wakes you up during the lightest sleep period.

6. Sunlight or simulated daylight blue light will make you wake up more after getting up. The pigments contained in the tiny cells in the retina respond to sunlight and send signals to the brain, which regulates the secretion of melatonin and makes the individual more awake. If you want to sleep for a long time, you need to tighten the curtains.

7. Eating carbohydrate-rich foods 4 hours before bedtime will increase sleepiness. Foods rich in high protein are sobering.

8. Limit eating and reset the clock to overcome the time difference. As long as the first meal in the new time zone is arranged for breakfast.

9. Let the muscles gradually relax before going to bed, releasing physical and mental stress. Meditation and meditation can also achieve this goal.

10. Use lavender, sedge tea or soak your feet before going to bed to help you sleep.

The problem of sleep is subtle and complicated, but sometimes people are just used to amplifying their inner anxiety in the face of poor sleep quality. Cui Yongyuan once commented: "The insomniac people don't know why they love the same kind of lie, that is, when they can't sleep, they don't think about anything in their minds or don't think about anything in their minds. In fact, when you can't sleep, it's a brainstorm. Simply say It’s because there’s a brain that doesn’t sleep well. The crux of the problem is that it’s not too big, because you can’t sleep and think about things.” When you have problems with your sleep, you need to pay attention to sleep and sleep. Scientific sleep also means To calm down the quality of sleep, raise your heart to sleep.

Editor in charge: Zhao Yang