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How to have good sleep? Do these 5 things well to make you sleep better

Time:2022-11-27 23:17:43 source:psychiatricethics.com author:Leisure vacation Read:154次
How to have good sleep? Do these 5 things well to make you sleep better

The quality of sleep has a crucial impact on human health, because human beings spend 1/3 of their time in sleep, but now more and more people are troubled by insomnia, even because of insomnia It affects normal life and work, so it is very important to find ways to improve sleep quality. How to have good sleep? 1. The secretion of melatonin in the sun has a great impact on the quality of sleep, and exposure to the sun can promote the secretion of melatonin. It is recommended to spend about 30 minutes in the sun before 10 o’clock or after 16 o’clock every day, which can promote the aging process. The secretion of melanin does not cause sunburn. 2. Adjust the light During the day, make the light in the room as bright as possible, so as not to affect the judgment of the external time in the creatures, and cause sleepiness during the day. Before going to bed at night, dim the light in the room to make it easier for your body to fall asleep. 3. Proper exercise Proper exercise can not only promote blood circulation, improve metabolism, but also make sleep quality better, because the brain will produce a calming and comfortable substance during exercise. Substances called endorphins help insomniacs fall asleep faster and increase the duration of deep sleep, but avoid strenuous exercise right before bed. 4. There are many acupoints and meridians on the soles of the feet in hot water. Frequent hot water baths can make blood circulation more smooth, and can also reduce the muscle tension of the feet. At the same time, it can also relax the whole body and cause frequent insomnia. People can fall asleep faster, and can also play a role in releasing stress. 5. Choosing the right bedding Whether the bedding is suitable or not has a great impact on the quality of sleep, so it is necessary to choose a mattress with moderate hardness and a moderate height pillow, generally 10-15 cm is the most suitable. It is recommended to keep the right side lying posture when sleeping, which can reduce the burden on the heart and make people fall asleep faster. If you often suffer from insomnia or have nightmares after falling asleep, it will have adverse effects on your health. First, it will affect the health of the liver, because the liver needs to repair and detoxify itself at night, and secondly, it will affect the body's endocrine and make the body's resistance. force is reduced. Therefore, people with poor sleep quality should actively improve their sleep quality, bask in the sun properly during the day, brighten the indoor light, and exercise appropriately. At night, the indoor light should be dimmed, and you should develop the habit of soaking your feet in hot water before going to bed. At the same time, you should choose suitable bedding. Under the influence of multiple effects, the quality of sleep can be quickly improved. [Disclaimer: The materials and pictures used in this article are from the Internet and literature, and are only used for the popularization of medical knowledge. If there is any infringement, please contact to delete]

(责任编辑:Mental disorder)

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