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How good is it to sleep with your feet exposed under the covers? Many people may find that there are any particular benefits to doing this? You have to know that our bodies need to cool down properly at night. When you're wrapped in a warm bed, thermoregulation can be affected.
When it's hot in summer, I often stretch my feet out of the quilt, do you feel a lot cooler? This is because there are many blood vessels and acupuncture points in the feet, and by exposing the outer covers, they can help regulate your body temperature and make your sleep more comfortable.
When the temperature in the feet is a little lower, the blood circulation will be smoother. This is very good news for those who often feel cold on their hands and feet. By improving blood circulation, not only the feet are warmed, but the blood supply to the whole body is improved.
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And, you may not know that the temperature of your feet when you sleep at night directly affects the quality of your sleep. Feet that are too hot or too cold can cause sleep disruption or difficulty falling asleep. By exposing your feet properly, you can help your body find an optimal balance of sleep temperature, which can lead to a deeper sleep throughout the night.
Some people who often suffer from insomnia may have tried various methods to improve their sleep, such as drinking milk, listening to soft music, and so on. But keeping your feet moderately cool may be the small step you need to help you fall asleep faster and sleep deeper.
When it comes to insomnia, many people may immediately think of stress, poor environment, or bad habits, but did you know? The health of the liver is also inextricably linked to our sleep.
In traditional Chinese medicine theory, it is often said that "the liver is the main drain", which means that the liver is responsible for the body's excretion and emotional regulation, and if the liver function is not smooth, it may lead to emotional depression and sleep problems.
The liver plays a vital role in our body, it is not only responsible for detoxification but also helps regulate the activity of various hormones and enzymes. When the liver is not functioning well, these biochemical processes can be affected, which in turn affects our sleep.
For example, the liver can help regulate blood sugar levels. However, if liver function is impaired, such as under the influence of hepatitis, fatty liver and other diseases, this ability to regulate will decrease, which may lead to nighttime blood sugar fluctuations, which can affect our sleep and even cause waking up in the middle of the night.
Let's talk about the relationship between the liver and hormones. If liver function is poor, the metabolism of some hormones can be affected, which may lead to an imbalance of hormones in the body. For example, if the stress hormone is too high, it can make people feel anxious and have difficulty sleeping.
The liver also has a great correlation with our mood. According to the theory of traditional Chinese medicine, poor liver qi can lead to emotional stagnation, which in turn is an important cause of insomnia.
When the liver becomes overburdened by certain health issues, its ability to process emotions decreases, which can lead to a lot of thoughts before bed and difficulty falling asleep. To help liver health and improve sleep quality, you can try adjusting your eating habits.
At the same time, proper physical activity is crucial. Exercise can speed up blood circulation and help the liver to better complete its metabolic functions, thereby indirectly improving sleep.
We can also help the liver relax in ways of relaxation, such as yoga, meditation or simple deep breathing exercises. These methods not only reduce tension in the body, but also improve the blood supply to the liver, helping it function better.
Improving your liver health may be a new way to improve your sleep. After all, a healthy liver will not only keep you energized during the day, but it will also allow you to sleep peacefully at night.
When we talk about sleep, we often focus on how to fall asleep at night and how to maintain deep sleep. But in fact, in addition to these basic problems, there are many aspects that we may usually ignore, which also have a great impact on the quality of sleep at night.
Let's talk about the importance of "bedtime preparation". Many people may not consider this part to be important, thinking that going to bed, turning off the lights, and closing their eyes are fine.
In fact, a good bedtime preparation routine can significantly improve the quality of your sleep. For example, reading before bed can help the brain gradually relax from the tension of the day. Choosing light-hearted books rather than suspenseful or overly exciting content can calm your mind and make it easier for you to fall asleep.
Adapting the environment is also crucial. Is your bedroom really good for sleeping? Too bright lights, too high a room temperature or noise can seriously affect the quality of sleep.
In particular, the blue light emitted by electronic products can inhibit the secretion of melatonin, making it difficult for you to fall asleep. Therefore, it is best to turn off all electronic devices or turn them to night mode an hour before bedtime to give your brain enough time to adjust to "sleep mode".
Eating habits before bed is also an aspect that we need to pay attention to. Many people may like to drink a glass of milk or eat a little snack before going to bed, although a moderate amount of food can help sleep, but too much intake or eating some food that is difficult to digest can cause stomach discomfort and affect sleep.
Ideally, light foods that are easy to digest, such as a handful of nuts, warm milk or a small bowl of yogurt, can help you sleep more consistently at night.
And for those of you who often stay up late, I would say that it is essential to change this habit. Staying up late can seriously disrupt people's biological clock, leading to hormone imbalance, and in the long run, not only affect sleep, but also affect overall health.
Try to go to bed and wake up at the same time every day and establish a regular biological clock, which is very helpful in improving sleep quality. Let's talk about the depth of sleep.
Deep sleep is a critical time to repair your body and organize your memories. To increase the proportion of deep sleep, in addition to the methods mentioned above, you can also achieve it through some relaxation techniques such as deep breathing, meditation, etc.
Doing simple stretching or breathing exercises before bed can not only relax your muscles, but also reduce psychological stress and help your brain fall into a better state of deep sleep.
Through these specific and detailed suggestions, I hope to help everyone who cares about their sleep quality. After all, good sleep is the cornerstone of a healthy life, and only with quality sleep can our quality of life be truly improved.
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What do you think about sleeping with your feet exposed under the covers? Welcome to discuss in the comment area!
Resources
[1] Xu Lu. Evaluation of the Efficacy of Pharmaceutical Services in Patients with Hepatitis B Cirrhosis by Drug Treatment Management Combined with PCNE Classification System, Herald of Medicine, 2024-06-01