How much do you know about sleep?
As a physiological process, sleep is an indispensable part of good health. Many of the body's activities are more active during sleep than when awake, consume more energy, and burn sugar and oxygen more quickly. The other world we experience in our sleep is almost as real as the real world.
Sleeping at night is the best way to replenish physical strength, but also the simplest and most effective way to maintain health, since ancient times there is a legend of "not looking for the immortal party to find the sleeping party". High-quality sleep can not only eliminate fatigue, but also re-replenish the necessary substances of the body during sleep, ensuring sufficient energy for the next day's activities and work. To maintain good health, sleep and activity must be alternated to achieve balance.
So what kind of sleep is good sleep?
In response to this sleep quality problem, as early as 2017, the American Sleep Association issued a "sleep quality recommendation", which is the first ever from an authoritative agency on sleep quality recommended indicators, the report provides a self-test on quality sleep, you may wish to compare your own situation:
(1) Fall asleep quickly, falling asleep for 10 to 15 minutes
Under normal circumstances, people can fall asleep after lying in bed for 10 to 15 minutes, but if they exceed this time point, it means that there is a problem of difficulty falling asleep. Of course, this does not rule out that you are not prepared for sleep or playing with your mobile phone or computer before going to bed.
(2) Sleep deeply, breathe deeply and easily wake up;
(3) In bed, about 85% of the time is sleeping
You can use the sleep efficiency formula (sleep efficiency = sleep time / time in bed) to calculate whether sleep is good or bad.
(4) Wake up to fall asleep quickly
Generally speaking, adults can sleep peacefully within 20 minutes after suddenly waking up, while the elderly need half an hour, which means that the quality of sleep is not bad. But if you wake up and can't sleep again, this is waking up early, and it is also one of the sleep problems. If a person can't sleep for more than three days in 7 days and lasts for three months, this is insomnia and you can consider seeing a doctor.
(5) Clear mind during the day, refreshing and comfortable, high work efficiency, no drowsiness.
When sleep is not good, it is difficult to fall asleep for more than 30 to 60 minutes, and it is difficult to fall asleep; wake up at least once during sleep; and still feel tired and weak, dizzy, and mentally weak in the morning or during the day.
Sleep is so important to us, why do we often have insomnia?
There are many causes of insomnia, such as physical or mental illness. The summary is as follows:
(1) Violation of the biological clock: such as black and white upside down workers, travel abroad through different dimensions, sometimes too excited to sleep, but relatively short;
(2) Bear too much pressure: People encounter too much pressure, such as work, study, examinations, money and other aspects that exceed the load that people can bear, which will cause it difficult to sleep at night. Contemporary life is fast-paced, the pressure is increasing, will produce tension, depression and other emotions, nerves in a long-term state of tension, resulting in neurasthenia, there will be early morning insomnia.
(3) Primary insomnia: usually congenital worry type of people, easy to nervous, anxious, sometimes the quality of sleep is not good, encounter major pressure is even more unable to sleep. There are also some people with primary insomnia who may not find any cause.
(4) Abnormal sleep, such as snoring, etc.: Sleep abnormalities include snoring, night terrors, sleepwalking, sleep shock, night epilepsy and sleep paralysis, etc., which will affect normal sleep. Snoring is the most common. Snoring, also known as apnea syndrome, people with this behavior, the respiratory tract is easily occluded, resulting in temporary cessation of breathing, causing brain hypoxia to wake people up, and sometimes accompanied by headaches, chest pain and other symptoms. It is recommended to go to the hospital in time for examination, or change the sleeping position to prevent compression of the heart.
(5) Drugs: If some people take a small amount of steroids, they will have insomnia, and a large number of them will be mentally abnormal. Asthma medications such as bronchodilators cause the heart to beat faster, excite the nerves and not sleep.
(6) Iatrogenicity: The doctor gives the patient sleeping pills or the patient takes sleeping pills by himself, and becomes a habit for a long time, and finally the drugs are ineffective, and the sleep will be insomnia at night.
However, in the view of Chinese medicine, most insomnia is caused by liver fire, why do you say so?
Chinese medicine believes that the liver hides blood, the main drainage, liver qi depression will make the internal organ dysfunction, qi and blood deficiency, and then lead to liver fire is too strong to be discharged, and the blood is attributed to the liver, and the imbalance of qi and blood will inevitably lead to insomnia at night.
1. Have a regular schedule and develop your own biological clock
The human body has a biological clock, when you live a regular life, drowsiness will often hit you at about the same time every night, sending you sleep signals, such as extreme tiredness, blurry eyes, slow brain response, mental inattention, body feeling cold, and we are most familiar with 5 yawning and so on. At this time, if you listen to these "instructions" of your body and go to bed, you can fall asleep in a very short time. This is the best time to fall asleep. After this time, your awakening consciousness will rise again, become very energetic and awake, and then it will be much more difficult to go to sleep.
2. Drink less water before going to bed
At night, the yang is in the yin, the function of the internal organs is reduced, a large amount of drinking water hurts the spleen, and the water is wet and stops. And a lot of water before going to bed, nocturia increases, often need to get up at night also affect sleep.
3, the diet should be appropriate, dinner is mainly light
Diet should eat less and eat more meals, and eat before sleeping should neither be too full nor too little. Overeating, indigestion can cause flatulence in the stomach and affect sleep. Eat too little dinner, the stomach is empty, and you will wake up because you feel hungry, which is what Chinese medicine means by "stomach disharmony is restless".
Usually eat more light and nutritious food, especially rich in a variety of essential amino acids of excellent protein, vitamin B and vitamin E, vitamin C and other foods also help sleep. @Southern Health@Toutiao Health
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