Difficult to fall asleep at night, poor sleep quality is a common problem of modern people, sleep deprivation will have no small harm to physical health, only with good sleep, to better regulate physiological functions and maintain the balance of the nervous system. So how to remedy chronic sleep deprivation?
Sleep eight hours a day
Long-term sleep deprivation will not only reduce the quality of life, but also may cause various diseases. Many times we have heard that adults generally sleep 7 to 8 hours a day is almost enough, but relevant research shows that 6 to 7 hours of sleep at night is not enough, only to ensure 8 hours of adequate sleep to enable the human body to function at its peak, and then a 20-minute nap in the morning after waking up, can make up for the impact of sleep deprivation.
Remember to turn off the lights when you go to bed
Prolonged exposure to artificial light, the body's melatonin secretion may be disturbed, greatly reducing melatonin secretion, long-term activities in artificial light, melatonin secretion rhythm will be disrupted. When the night comes, melatonin will slowly increase, people who are used to sleeping with the lights on should pay attention to the light exposure, not only melatonin secretion is reduced, sleep quality is affected, it will cause harm to physical and mental health, so it is best to sleep at night or turn off the lights.
Improve the sleep environment
Bedroom ventilation is an important condition to ensure a good sleep environment, fresh air helps to maintain good sleep quality, but also helps human health, regardless of the outdoor temperature, every night before going to bed, it is best to open the window for ventilation; in addition to pay attention to the choice of bedding, the first should choose a soft and hard brown bed or cork board bed, pillow soft and hard, in order to ensure a more comfortable sleep.
Develop good sleep habits
Maintain the correct rest time, sleep and wake up at a fixed time every day, regular and moderate exercise; sleep to maintain the correct posture, it is best to choose to lie on the right side, legs flexed, the whole body natural relaxation.
Adjust the sleeping time
Every night from 9:00 to 11:00 pm, from 12:00 to 1:30 pm, and from 2:00 to 3:30 am, is the most obvious decline in human energy, slow reaction, slow thinking of several key times, but also the best time to achieve better sleep quality, this time to sleep is conducive to the human body quickly into deep sleep.
Regulate eating habits
Do not eat too much before going to bed every night to avoid adding burden to the stomach and intestines, it is best to eat less food containing carbohydrates, more protein, avoid drinking coffee and strong tea, eat stimulating food, so as not to cause sleep affected due to excessive excitement.
