Tips for improving sleep

Insomnia can be divided into three types:

1. Difficulty in falling asleep. Toss and turn in bed for 30 minutes to 3-4 hours before falling asleep, or you often wake up with headache, nausea or pain.

2. Sleep is persistent insomnia. It is normal to fall asleep, but I wake up once or several times in the middle of the night, and it is difficult to fall asleep again or not at all.

3. Sleep functional disorder. It is normal to fall asleep and the time is normal (7-8 hours for adults and 5-6 hours for the elderly), but after waking up, I feel no good rest, headache, muscle pain, dozing, etc.

Tips for improving sleep:

1. Correct and regular siesta. Control the nap time at 10-45 minutes. At this time, the human body is still in the first and second stages of sleep, and has not yet entered deep sleep. When you wake up, you will still feel energetic. If the nap time is too long, the human body will enter deep sleep, the body temperature will drop, and it will still be sleepy when waking up. 2. Wake up at the end of the sleep cycle. I.e. waking up in rem, but this requires repeated groping and trying to find the right time to sleep. If you wake up feeling very uncomfortable, then try to go to bed 20 or 40 minutes earlier or later than usual, and eventually find a suitable sleep time. This also involves the third goal, to reduce the amount of sleep as much as possible.

3. Don't sleep in on weekends. Sleeping in will reduce the time of exposure to sunlight, make the desire to sleep at night weak, change the rhythm of body temperature and lead to insomnia. In addition, sleeping in most of the time is in the second stage and REM state, which is not very beneficial to the body.

4. Get up and go to bed regularly. If you get up at different times every day, your body temperature rhythm will be affected, which is equivalent to your jet lag every morning.

5. Stay away from caffeine, nicotine and alcohol.

6. Drink 2 liters of water every day, and do not drink beverages, especially carbonated drinks. Lack of water mainly affects the blood. The blood will be viscous so that it cannot carry oxygen to all parts of the body, making people feel tired, lack of energy, and the ability of the immune system will be reduced. In addition, the higher the body water content, the easier it is to control the body temperature.

7. I ate less supper. People's digestive system slows down at night, making it more difficult to digest food. At the same time, it also disperses energy and affects the quality of sleep.

8. Supine or lateral. Prone position will exert unnecessary pressure on important organs.

9. Relieve the pressure of life.

The next step is to make the right plan.

Personal sleep plan:

First, improve sleep quality and daytime spirit, and then consider reducing sleep time.

Basic concept: the rise and fall of body temperature is a signal that the body feels awake and tired.

Once the temperature drops, people will feel tired and sleepy;

Once the body temperature rises, people will feel energetic, alert and able to concentrate more.

Lifestyle change:

Light (sun exposure, wake up at sunrise, receive high-intensity light when working indoors for a long time, and go out for lunch)

Exercise (exercise in the morning and contact the sun as much as possible, such as jogging for 30 minutes and avoiding exercise 2 hours before bed) take a nap at noon (10-45 minutes, use an alarm clock)

Proper drinking water (2 liters per day)

After the above-mentioned plan has achieved initial results, you can start to consider reducing sleep.

Optimal sleep time: 6 hours.

How to reduce sleep: wake up from REM instead of deep sleep.

Adjust the wake-up time in units of 20-30 minutes, step by step.

Most people who don't sleep well are related to lack of exercise. In fact, 50% of people suffering from insomnia do not like exercise and live a sedentary life.

You must exercise during the day. The more you exercise, the more sweet sleep the sleep clock can bring.

If you don't exercise or use your body, what's the use of improving your sleep quality and replenishing your energy?