When winter arrives, how can I sleep enough? How can we guarantee the quality of sleep? – Prevent insomnia – SLEEP Sleep Network

Published: 2016-11-21 15:32:57 Posted by: in the vein of the original author Technology: Network from sleep: sleep Network Views: Summary: This Wednesday will begin to snow, extreme cool down, then get up every morning to the inevitable It’s become a difficult thing~ Why can you guarantee the quality of sleep in winter?
This Wednesday is about to start snowing, and it will cool down very much. So getting up every morning will definitely become a ~ Why can you guarantee the quality of sleep in winter? Zhongmai Technology introduces four methods to everyone.

One: Don’t get nervous.

When some teenagers and young people in their 20s and 30s are nervous, it is difficult to fall asleep. When they are in a bad mood, they will wake up early. Sometimes I wake up, but my body can’t move. No matter how hard I use it, I can’t make it strong. I can’t even open my eyes or turn over. I don’t want to call my family, just like there is something on my body. Pressed. The folks call this phenomenon a “ghost press”. In fact, this is sleep snoring, which can happen during lunch breaks and sleep at night. It is related to factors such as high pressure, excessive fatigue, abnormal work and rest time, nervousness, anxiety, etc. It is as easy as possible before going to bed. Do not watch martial arts films, explore novels, sleep, try not to go online or chat by phone. These practices are excessive. With the brain, stress and fatigue can not be alleviated, but it will increase anxiety and reduce sleep quality.

Two: Do ​​not accumulate sleep.

Some elderly people have very little sleep at night, trying to improve their quality of life by accumulating sleep time. Some people are tired during the day. After lunch, they are used to wearing warm clothes and covered with a small quilt. However, because the ambient temperature is too low, sleeping with clothes and clothing is not conducive to eliminating fatigue, and the quality of sleep is difficult to protect. This is because the skin can secrete and emit some chemicals. If you sleep with your clothes, it will undoubtedly hinder the normal “breathing” of the skin and the evaporation of sweat. The compression and friction of the clothes on the muscles will also affect the blood circulation, causing the body surface to reduce heat. Even if the cover is thick, it will feel cold and easy to catch a cold. It is necessary to have a lunch break, and 20 to 30 minutes is more appropriate.

Three: Dinner time is advanced.

Many elderly people admire a bowl of miso porridge, a dish, and a fruit. The old man falls asleep early, falls asleep at 8:00 in the evening, and eats dinner at 6 or 7 in the evening. It is likely to cause reflux or nocturnal urination, which affects the quality of sleep. It is not recommended to go to bed early. If you are too tired, you should go to bed early. You can advance the dinner to about 5 pm, try to eat less porridge and porridge, and try not to drink water for two hours before going to bed.

Four:  before going to bed.

The Shenmen Point is located on the wrist, the lateral side of the ulnar ulnar side of the wrist, and the ulnar side of the ulnar wrist flexor tendon. Every night before going to sleep, use the thread surface of the thumb and the other hand, and click on the other side of the Shenmen hole 30 times. Then change the thumb of the other hand and use the same method to point the other side of the Shenmen hole 30 times.