Want quality sleep to learn to get out of sleep misunderstanding
The “3: 1” rule of healthy sleep sleeps less in the first 3 days. As long as you go to bed earlier in the 4th day, you can replace the sleep impedance in the previous 3 days.
But the next day still has to get up at a fixed time, or get up 2 hours later than usual.
If you want to sleep well all night, you should usually be exposed to the sun, so that the body secretes more melatonin at night, and even sleepiness.
In addition, pay attention to diet, for example, at least 4 to 6 hours before going to bed, and do not drink coffee.
Wake up before bedtime or in the middle of the night, don’t smoke, because the twisting effect of nicotine is similar to caffeine, which can make people excited and sober.
Don’t watch TV or mobile phone before bedtime, keep away from sound and light stimulation.
Get out of sleep misunderstanding Misunderstanding 1: Drinking alcohol can help sleep is the opposite.
Although Huangtang had drowsiness soon, when he slept in the middle of the night, alcohol was metabolized in the body, but some people were awake abnormally, and they felt headache, nausea, and more difficult to fall asleep again.
Drinking alcohol with sleeping pills will aggravate the side effects of sleeping pills, inhibit breathing, and risk of suffocation and death.
Misunderstanding 2: 8 hours of sleep each day. The length of sleep varies from person to person.
Sufficient sleep and good mental health during the day are important indicators.
Misunderstanding 3: Sleeping before 11pm This misunderstanding makes many people who suffer from insomnia worry more.
In fact, sleep medicine specialists work regularly, not an objective time, especially getting up at a fixed time every day is more important than going to bed at a fixed time.
Experts point out that wake-up time is the focus of adjusting the physiological clock.
Insomniacs can force themselves to be exposed to the morning sun, before about 7 in the summer and before about 8 in the winter.
At this time, the sunlight has a sufficient blue spectrum, which helps to adjust the disordered physiological clock.
Myth 4: Exercise at night can help sleep studies show that regular exercise is an effective way to increase deep sleep.
However, the American Sleep Medicine Association reminds that exercise time too close to bedtime will make people’s core body temperature rise, but it is more difficult to fall asleep.
The Medical Association also recommends that to avoid aerobic exercise 1 to 2 hours before falling asleep, you can use light compression or yoga.
Myth 5: I usually do n’t sleep enough on the weekends and then sleep. Many office workers stay in bed as soon as they get to the weekend and get up after noon.
Be careful, the more you sleep, the more tired.
Xu Chongyao pointed out that the time to get up on weekends cannot be two hours later than usual, otherwise it will affect the physiological clock.