When it comes to sleep, there will be two kinds of people’s attention immediately. One is insomnia. Sleep is a luxury for them. It’s very painful not to sleep every day; The other kind of people can sleep, but the sleep quality is very poor. Although they sleep every day and the time is not short, they dream more when they sleep and yawn when they wake up. In fact, sleep is the guarantee of people’s health. During sleep, people’s body can repair and relieve stress. Especially after entering the winter, the temperature gradually decreases. Although we humans are a kind of constant temperature animals, we are also difficult to be affected by the cold air, and are often more prone to sleepiness. However, in modern society, many people suffer from insomnia all year round.
1. Don’t look at your cell phone at night
Because we often want to watch the mobile phone for a while and then go to bed, but we always inadvertently click on many other software, and the more we watch, the more spirit, because all kinds of information will stimulate our nerves and keep our brain in an excited state. When we want to go to bed, we find that it is very late, and we may even be unable to sleep all night, that is, insomnia, which will affect the mental state of the next day.
In addition, playing with mobile phones before going to bed may lead to decreased vision. Because we all know that the mobile phone screen has a lot of radiation invisible to the human body. If we stare at the mobile phone for a long time, we generally have this experience. Our eyes are dry and even a little painful. This is the manifestation of damage to our eyes. If we do it for a long time, it will certainly affect our eyesight. And we all know that playing with mobile phones before going to bed is usually in the quilt or in the dark. Even if the brightness of the screen has been adjusted to the lowest, it is actually very bright, which is very harmful to the eyes. The most direct possibility is to reduce vision, and even cause glaucoma, and even blindness. If you are used to lying on your side playing with mobile phones, it may also cause inconsistent vision between your two eyes, Even the vision gap will be large.
2. Don’t drink at night
We’d better not drink at night, because alcohol will stimulate the brain, keep our brain excited and make it more difficult to sleep. Moreover, if we are drunk, we may not sleep well all night, and most of them will vomit and dizziness. In addition, it is not recommended to drink strong tea at night; Some people may choose to drink tea and chat at leisure in the evening. However, tea contains certain tea polyphenols, which may cause excitement in the central nervous system, resulting in insomnia, dreaminess, palpitation and panic.
3. Don’t exercise violently at night
Before going to bed at night, we are not recommended to do too intense exercise, because we need to have a good rest at night. If we do too intense exercise before going to bed, it will affect the quality of sleep. After exercise, people will become more awake and suffer from insomnia. If the amount of exercise is too large, the muscles will become very sore. After exercise, they will be in a state of tension for a long time. There is no way to have a good rest and want to do intense exercise, You can choose at four or five in the afternoon, which is the best time. Doing some exercise in the morning can also make the spirit of the whole day better.
How to have a good sleep?
1. Adhere to regular and healthy work and rest time
A good work and rest habit can help improve many minor physical problems. Develop a good work and rest habit and adjust your biological clock, which is very important for sleep. Those who insist on going to bed early and getting up early in life are usually not troubled by insomnia, because their bodies are used to this work and rest time. When they are sleepy at a certain time in the evening, they naturally fall asleep.
2. Pay attention to your eating habits
If the quality of sleep is not good, you can eat dinner a little earlier. Generally, it is better to eat it two hours before going to bed, so that the stomach can digest the food in advance and will not have a sense of fullness, which will affect people’s normal sleep. After dinner, try not to eat too many snacks, and don’t drink a lot before going to bed. Don’t eat too full at dinner to avoid the pressure of the stomach affecting sleep. Of course, don’t skip dinner or eat too little in order to avoid satiety. The state of hunger is also not conducive to sleep. You can eat some food that helps you sleep properly; For example: honey, sour jujube kernel, jujube, tremella, etc;
3. Pay attention to your exercise time
In the afternoon, you can do some exercise properly. Exercise in the afternoon can help you sleep, because after exercise, the body’s function will need to rest. In the evening, you can easily fall asleep. However, in the time before going to bed, it is not suitable to do strenuous exercise. You can move a little and exercise your muscles and bones. Too much strenuous exercise before going to bed will make people feel very tired and have a certain impact on sleep.
4. Avoid foods containing caffeine and nicotine before going to bed
When you need to refresh yourself, some people will choose to make a cup of coffee to get rid of sleepiness. Caffeine and nicotine can make people excited to some extent. This excitement is not conducive to entering a good sleep state. Therefore, you should avoid eating caffeinated food and smoking within two hours before going to bed.
5. Pay attention to relaxation before going to bed
Half an hour before going to bed, you should relax your mind, don’t do high-intensity work, and don’t put your brain in a state of high tension. Half an hour before going to bed, you should put down your work and put yourself in a more comfortable state. You can read some magazines and listen to some soothing music to keep your body and mind in a more peaceful state, which is conducive to sleep.