- How to deal with bad sleep
If you always have poor sleep, you may try these methods, I believe they can get good results.
1. Get rid of the habit of lying on your back.
Supine is the most common sleeping position. With this sleeping position, the body and lower limbs can only be fixed in the extension part, and can not achieve the purpose of rest of the whole body. When the pressure in the abdominal cavity increases, lying on one's back can easily make one feel chest tightness and constriction.
Supine will also consciously or unconsciously put hands on the chest, so that the heart and lungs are compressed, easy to have nightmares. People who snore and have respiratory diseases are advised not to use this sleeping method.
When sleeping prone, most of the body weight is pressed on the ribs and abdomen, which makes the chest and diaphragm compressed, affects breathing, and increases the cardiac load. Prone position can also increase the lumbar radian, resulting in compression of the facet joints behind the spine.
Best sleeping position: lie on the right side.
2. Lie on your right side with your legs bent and bent.
Why is it that sleeping with your legs bent to your right can make it easier for us to fall asleep?
The correct sleeping position should be to lie on your right side with your legs bent and bent. This is because the left side of the heart, when lying on the right side, the heart is compressed less, which helps the free circulation of blood and better metabolism.
Moreover, food in the stomach moves toward the duodenum by gravity, which can promote digestion and absorption. But when lying on the side, we should pay attention to sleeping pillow should not be too low, otherwise it will make the neck feel uncomfortable.
Side Sleep Tips: Head and foot orientation, east-west orientation is appropriate, avoid head, north, foot and south.
3. Keeping a Diary
Thinking or doing tense activities can make the body release stress hormones and produce alertness. But writing stress into a diary can help us forget about agitation when we climb into bed.
Research has shown that certain types of journals enable us to focus on positive rather than negative aspects of life.
4. Creating a Comfortable Environment
Comfortable sleeping environment can also help us sleep better.
Whether it's choosing the perfect mattress, spending a good deal of money on an 800-pin sheet, buying tight curtains to shield the light, or putting fans in the room as background sound, make sure the bed is comfortable and warm before going to bed.
Do you share a bed with your partner? Make changes with your partner so that everyone can sleep well.
5. tonic sleep
How late have you stayed up in the past few nights? So tonight, take an extra hour's sleep so that you can get back on your feet.
6. Don't toss and turn
Can't you fall asleep? If you're lying in bed for more than 20 minutes, you might as well get out of bed and try to relax for a while, such as reading a book 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 pointer tick across the alarm clock actually causes more stress and makes it difficult to fall asleep.
In addition, the artificial light emitted by electronic products can interfere with our circadian rhythm and make our bodies think we should stay up late or go to parties.
8. Application of Technology
Check out smartphone apps and other gadgets that help you sleep. Long-term sleep tracking can also help us determine what will help or hinder our sleep.
9. Listen to soothing music
Soothing music can improve sleep quality and prolong sleep time. Listen to classical music, folk music or slow-paced modern style music, which is generally soothing and pleasant.
10. Try progressive muscle relaxation
Start with the feet and tighten the muscles. Hold on, count from one to five, and relax. Then do it in every muscle group of the body, from the foot to the top of the head.
Meditation every night helps your body prepare for sleep by focusing on breathing.
11. Dim light
Bright lights, especially the "blue light" emitted by most electronic devices, can lead to sleep disorders.
Skilled insomniacs may want to wear special glasses to stop blue light and sleep soundly all night.
12. Let's have an electronic curfew.
Artificial lighting on computers, televisions and mobile phones may make it harder for the body to know when to relax for a while. And a study shows that watching less TV before bed can reduce sleep debt.
What's good about bad sleep?
Food rich in pineal gland
Food rich in the pineal gland improves sleep because sleep quality is closely related to a substance in the brain called pineal hormone. At night, darkness stimulates the body to synthesize and secrete pineal hormone, which acts on the sleep center through blood circulation, causing the body to produce a strong sleepiness. At daybreak, the pineal gland is less stimulated by light, causing people to wake up from sleep.
The study found that pineal hormone in the human body decreases gradually after entering middle age, one-fourth at age 40, one-sixth at age 50 and one-tenth at age 60. Therefore, middle-aged and elderly people can promote sleep by supplementing food rich in pineal hormone. These foods include oats, sweet corn, tomatoes and bananas.
2. Foods against caffeine
The excitement of tea can affect sleep. Therefore, if drinking tea during the day affects sleep more, you can use a few grams of Zizyphus jujuba seeds to soak in water before going to bed, or use Zizyphus jujube seeds and rice to cook porridge, and drink a small bowl before going to bed. Jujube kernel contains jujube seed saponin A, jujube seed saponin B, betulinic acid, betulin and three steroids, which can reduce the content of norepinephrine in the blood, thus counteracting poor sleep caused by caffeine.
3. Foods that inhibit serotonin
If you often feel sleepy during the day and sleep at night is not stable, you can eat a steamed bread or bread before going to bed. Because these people secrete more tryptophan during the day, tryptophan will be converted to 5-hydroxytryptamine, 5-hydroxytryptamine has hypnotic effect, leading to sleepiness, but at night the body tryptophan is insufficient, it is difficult to sleep safely. Therefore, eating some steamed bread and bread at night can improve the content of tryptophan in the body, and people can easily fall asleep.
FOODS FOR REGULATING NERVES
If zinc and copper are insufficient for a long time, the energy metabolism of brain cells and the regulation of nervous system will be affected by the lack of these two trace elements in human body after a period of time. Endocrine is often in an exciting state, so it is difficult to sleep. In this case, eating more zinc, copper-rich oysters, fish, lean meat, shrimp, eel and other foods during dinner can effectively improve the symptoms of neurasthenia and ensure good sleep.
Summary: Sleep is a very common situation, many friends suffer from unresolved methods, can only face the panda's eyes every day, but through the methods in the above article, I believe that everyone can have a good sleep, make their health more healthy. At the same time, let oneself be more energetic.
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