How To Improve The Quality Of Sleep

By Author: Grace
Total Articles: 1
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I believe everyone has such an experience,after a good night of sleep, you will feel energetic and fresh. On the contrary, if you didn’t sleep well, you will be weak and giddy. People with long-term too little sleep or poor quality of sleep, are often easily excited, angry and depressed. People who are seriously lacking of sleep also can produce the illusion that "see"or "hear" something that does not exist. Thus it can be seen that sleep plays a very significant role in people's physical and mental restoration and emotional regulation.
Sleep quality directly affects our health. Therefore, we must learn to have a healthy sleep. Learn to sleep, is not only to ensure the sleep time, it is much more important to guarantee the quality of sleep and reach deep sleep. On one hand, sleep time in individual differences is very big, the adolescents are generally advised to reach 8-9 hours. On the other hand, to guarantee the quality of sleep and reach deep sleep, you need to pay attention to the following points:
1.Create the right sleep environment
Keep the bedroom quiet, no light and air circulation. It is necessary ...
... to avoid the wind blow your head, face and ears, you should also pay attention to not hood your head when you sleep.
2.Choose the right bed
Firstly, the height of the bed had better be slightly above the knee, so as to facilitate activities. Secondly, mattress should have moderate hardness, so as to maintain human spine in physiological condition and ensure a comfortable sleep and physical fitness.
3.Avoid all kinds of factors that affect sleep before bedtime
All the factors that can lead to mental excitement before bedtime should be avoided. For instance, don't read breathtaking novel or watch exciting TV programs before going to sleep, do not drink strong tea, etc. In addition, no dine is better before bedtime, especially can't overeat, otherwise it will affect sleep.
4.With a good pillow
The neck is one of the most delicate parts of the human body, too high or too low pillow will affect the neck muscles naturally relax, long-term use of unsuitable pillow can also affect the ligaments and soft tissue of the neck muscle tension and elasticity, it also lead to neck stiff even cause cervical spondylosis.Therefore, when choosing pillows, the head should be made slightly higher than the body, usually the height of the pillow at 9 a 15cm most likely to get the best sleep. In addition, you can also choose the drug pillow with chrysanthemum, green beans, tea, aloe, etc., which can play a role in health care.
5.Lying like a bow
Lying posture buckling as the bow is most helpful to the convergence of yangqi, it also help muscle fascia completely relaxed so as to remove fatigue. The best side when sleep is to the right, so you can reduce the burden on the heart, and promote normal functioning of liver and is conducive to the gastrointestinal peristalsis.
6. cover yourself up
The quilt can not be too heavy or too thick, otherwise the body will be placed under pressure which will affect the quality of sleep. In addition, you should avoid wearing tight underwear to sleep, naked sleep is more beneficial to the body health and can ensure the quality of sleep.
7.soaking feet in warm water
When necessary, you can take some sedative measures to help sleep, such as soaking feet with warm water more than 10 minutes, blood lead down, quiet the mind and so on.
8.Develop good sleep habits
You should pay attention to go to bed on time, get up on time, gradually to form a rule. After going to bed, firstly to quiet the mind and then close your eyes. Do not think too much, when you close your eyes, you should not think rc airplanesthat you play all day.
In addition to the eight points listed above, you should correct your sleep habits. Some people have a few bad habits when they sleep, examples will be listed below.
1.Go to bed immediately after a meal
After the meal, there are a lot of food in the stomach, in order to better digestion and absorption, the body will increase the blood flow of the stomach and intestines. Blood in the body is relatively fixed, so brain blood volume will be reduced, blood pressure will decrease, if you go to bed at this time, it’s easy to lead to stroke because of insufficient blood supply to the brain. Therefore, after dinner, you had better do some activities so as to avoid the occurrence of stroke.
2.Sit to sleep
Some people often sit on the sofa after they have eaten dinner, and then turn on the TV to brew a pot of tea, it is indeed comfortable enough. Maybe they were too tired and fell asleep while watching TV, which makes the second hidden risk. Sit to sleep can slow down the heart rate, make blood vessels to dilate and blood flow to various organs less. The stomach need blood supply to digest, thus increasing cerebral hypoxia and resulting in dizziness, tinnitus.
3.Get up immediately after waking up
When you just wake up, the heartbeat is slower, blood supply to the body is relatively less, cardiovascular and cerebrovascular will relatively shrink. If you get up immediately, making the rapid expansion of cardiovascular and cerebral excitability also strengthened, which is prone to cerebral hemorrhage. So you should repose three to five minutes after waking in bed and then get up.