Pay attention to the points to create the ultimate sleep for you
It is estimated that the supplement of human life is spent in bed; some people use this changed time to fully relax and cultivate the body; some people use this change of time to turn to the opposite side, consuming health, the meaning of “sleeping a good feeling” is not only to retrieveLost energy is a great way to save health and beauty.
In the deep night, lying quiet, lying on the soft and comfortable pillows, slowly falling into the black sweet town accompanied by the dreams. But not everyone has the blessing to enjoy the fun of falling asleep.
According to incomplete statistics, about one-sixth of Chinese people have suffered or are suffering from insomnia, sleep apnea and other sleep disorders.
A baby-like sweet sleep is a past tense that they only remain in their memories.
The result of not getting enough rest at night, in addition to mental sputum, hoarseness, is also a taboo to destroy the body’s immune system.
Hypertension, high blood pressure and depression are also related to sleep quality.
When the once sweet dreams are far away from us, we need to do something to save sleep.
The so-called “knowing ourselves and knowing each other, winning every battle”, many sleep disorders can actually be cured, please follow the “fashion health” to a big search for sleep disorders, see what you can do to save lost sleep.
All of the following are the culprits that make our dreams no longer.
One of a variety of sleep disorders, sleep disorders, insomnia, when you need to spend 20 minutes to an hour or more to fall asleep, this is insomnia.
Insomnia is the most common symptom of sleep disorders – doctors point out that there are probably substitutes for one-half of people who experience stage insomnia at some point.
Women are at least twice as likely to suffer from insomnia as men, which is associated with female-specific changes in hormone levels.
The biggest cause of insomnia is stress.
“When I and my colleagues have a dispute over a problem, they will lose sleep, or when I have to make a major decision, I will lose sleep.
The 29-year-old Wang Hao will lose sleep every day before going to the middle management meeting.
In addition, the biggest stimuli in life are the family members’ departure, loss of work, marital crisis and other issues. These blows will also make the most sleepy people unable to sleep.
Refused to insomnia to arrange a comfortable bedroom, move the TV out, because the bright light of the TV will give the brain an illusion, sending out a “light” signal, causing insomnia.
In addition, the relatively low temperature in the room is maintained: because the supplemented room can enter the state of being ready to sleep.
Sleep on time, get up on time, and train your body clock cycle so your brain will maintain a 24-hour cycle.
Take a hot bath – hot water will increase your body temperature and make you sleepy.
If you are used to reading to help you fall asleep, then pick a good pillow reading – those that are easy, not irritating.
Sex games before going to sleep will also bring good sleep: you can relax your muscles by making love, and completely change your mind.
4 before going to bed?
Do not eat caffeinated beverages or food (including chocolate) for 6 hours.
Do not exercise for two hours before going to bed.
Exercise speeds up your heart rate and raises your blood pressure, which only excites you.
Woke up in the second night of sleep disorders, this situation is often no problem at night when sleeping, but suddenly wake up at three or four o’clock in the morning, then start to excite, can no longer sleep.
In addition to stress, beyond, such as jet lag, irregular work schedules, excessive drinking, etc., will also cause people to wake up suddenly at night.
In addition, women may have wake up at night and wake up early due to changes in the body’s estrogen levels during the post-pregnancy period of diabetes.
If you wake up after sleeping for 20 minutes, simply get up and find a corner to read, weave, or do other relaxing things.
If you have a feeling of high blood pressure, eat a small snack, such as a banana or a small cup of milk, this will overcome the interference of tryptophan, help you easily sleep while accelerating.
If the spirit starts to get excited, you can sort out the things that bother you when you are on paper. This will make the problem clear and not let you surround the chaotic thoughts.
Don’t be too intimate with pets: In a survey of people with insomnia, half of them like to sleep with pets. Cats and dogs often snoring while sleeping, which is more likely to cause sleep problems for the owner.
Tip: Don’t get up and do housework or deal with official duties.
Don’t force yourself to lie in bed and get enough sleep.
With the fact that you are too obsessed with sleeping enough to have a certain amount of consciousness, it is better to face this fact, stand up for a walk, and move your body.
Muscle relaxation exercises: For those who are not easy to relax, learning relaxation techniques is very helpful for sleep.
Let yourself relax in a comfortable position, first let the muscles of the body (such as the arms) stay tight, then relax, and quickly enter a complete state of relaxation.
If you look carefully, you will find that over-excessive men are more likely to sleep and snoring, especially those whose necks are relatively short and whose chin is recessed because their trachea is more slender.
Tip: Reducing your weight will ease your situation.
If the situation is serious, consult a doctor to see if surgery is necessary.
Avoid drinking alcohol or taking sleeping pills before going to bed, which can cause problems.
Three sleep snoring sleep snoring is actually a sleep disorder called “sleep apnea”.
This symptom often occurs because the patient’s laryngeal tissue overlaps and periodically changes to breath and vibrates. When these scattered tissues block the trachea, it causes apnea.
These symptoms are not fatal, but they can also cause damage to the heart and brain.
Most of the complainers of the four-leg cramps of sleep disorders are insomniacs.
Some people describe the feeling that Coca-Cola’s snoring is inserted into the legs, often when they are about to fall asleep. They feel that their legs are always moving, and they must stand up and walk around to ease.
Some people will suffer and even try to stand and sleep.
Leg cramps are common in women, especially women who are pregnant for 3 months.
This may be because during pregnancy, the body’s iron content is reduced, causing the nervous system to respond.
Other studies have shown that the level of chemical substances called dopamine causes abnormal brain activity and causes leg cramps.
Tip: Washing a hot shower or bubble bath before going to bed can help relieve symptoms.
Another way is to massage in the legs.
Do not drink alcohol or caffeinated drinks before going to bed at night, and do not do the exercise.
In addition, going to the hospital to do an anemia check and appropriate iron supplements can also solve the problem.
According to incomplete statistics, at least 5% of Chinese people will unconsciously grind their teeth while sleeping.
”Grinding disease” is also a type of sleep disorder.
The cause of bruxism is unclear, but stress has increased this symptom.
This kind of person often unconsciously closes his teeth during sleep and keeps on grinding until he wakes up the next morning and feels that his ankle is sore that he knows that he had grinded his teeth last night.
The doctor reminded that grinding the teeth seems to be a trivial matter, but because of the persistent ankle occlusion contraction, it will not only cause pain and headache, but even fracture the teeth.
As the enamel of the teeth is abraded, it will cause the teeth to be sensitive and fragile.
Tip: If the molars cause a headache, use your fingertips to gently massage the temples and the two jaws for about 5 seconds each time.
It is also helpful to apply two drops of heat or to use ibuprofen for analgesia.
Do not chew gum or hard food, which will put more pressure on the two.