Improve sleep

We know that sleep is very important for the health of the brain. Minors generally require more than 8 hours of sleep time, and must ensure high quality. If the lack of sleep time or quality is not high, then the brain will have a negative impact on the brain's fatigue is difficult to recover, a serious impact may affect the brain's function. If the poor sleep or poor sleep quality, it should be appropriate to increase the sleep time, such as a summer nap, and try to improve the sleep condition, etc..
According to the general view, sleep is the main way to eliminate brain fatigue. If the long-term lack of sleep or poor quality of sleep, it will seriously affect the function of the brain, the original is very smart people will become confused. Many young students suffering from neurasthenia and other diseases, often because of severe lack of sleep caused by.
In short, a person's one, more than 1/3 of the time spent in sleep. The good sleep of a political party can regulate the physiological function and maintain the balance of the nervous system, which is an important part of life. Lack of sleep, lack of second days will be the first wrong brain swelling, general weakness. Sleep is closely related to health and work.
The following aspects can improve the quality of sleep:
* moderate sleep
1, one of our important point is: sleep. In many books say, adults 7-8 hours almost every day to sleep in general. But Professor James, a professor of psychology in the United States recently, points out that it is not enough for a person to sleep 6 to 7 hours at night. The results of his sleep study show that only 8 hours of sleep can make the human body peak. So what is “ the right amount of ” mainly “ mental and physical recovery of ” as a standard.
The sleep is divided into slow REM sleep and REM sleep two to. The final stage of the concentration of REM sleep in memory storage, maintenance organization, information compilation and new learning, performance occurred in REM sleep, and REM sleep usually occurs in the back 8 hours sleep, and can last about 90 minutes. Although we may not be aware of the fact that most of us do not have enough sleep, it not only reduces the quality of life, but also causes disease.
To compensate for this widespread lack of sleep, Dr. Maas advocated “ nap ”. This refers to the formal daily nap sleep wake up after a 20 minute nap, the effect is much better than the early night.
Our special emphasis is now in primary and middle school students said that although the burden of “ ”, but due to a variety of examination pressure, they are not easy, many people sleep time was significantly less. Compared with the past, in fact, is loose and tight. This is in fact both society and the family are The loss outweighs the gain.. We believe that only sleep well, in order to learn well. A good night's sleep will not hinder the future!
* sleeping environment
Want to get a good night's sleep, attention before three Gizo bogey is very important.
Three should be:
Walking before bed.
"Purple rock hidden • a book" said: “ sleep when the line around the room a thousand steps, beginning on the pillow cover is … … God work, Laozesi interest, and very dynamic and static. ”
Sleep should have a suitable environment, the main bedroom is a quiet and comfortable bedding.
Ventilation is an important condition for the bedroom, because fresh air is more important than anything else. Regardless of the outdoor temperature, the window should be open before going to bed. Choose a comfortable bed, with moderate hardness Zongbeng bed or soft wood bed is appropriate. The pillow hard and soft to moderate, as far as possible dongnuanxialiang.
Have the correct sleeping position.
The general idea of the right side, slightly curved legs, decyl body naturally relax a hand and elbow pillow placed before a hand on the thigh.
To develop good sleep habits.
Try to stay in bed and get up at the same time, whether it's a night's sleep or a nap during the day. To conduct regular and moderate action.
* adapt to the biological clock
If we get up on time every day and go to the sunshine every morning, your clock will run on time. Research shows that this is one of the key factors to improve sleep quality.
One of the factors that affect the functioning of the biological clock is the body temperature. Studies have shown that the human body temperature fluctuations have a great impact on the circadian rhythm. Drop the temperature of the human body is easy to cause drowsiness, which is an effective method to adjust the clock with temperature. If the body temperature regulation is out of control, it will lead to sleep disordered biological clock. There are many ways to control body temperature, such as taking a bath before going to bed, or 20 minutes of aerobic exercise before going to bed.
In short, the formation of habits, people will fall asleep on time. It is important for teenagers to develop good sleep habits. Biological clock is not easy to destroy, do not sleep on Saturday, Sunday night, during the day can not afford to destroy their own biological clock.
* regulating diet
We often see this situation: there are a few people in the night to eat lots of chocolate, coffee, cola, tea and other food or drink after there is no subjective sleep bad feelings, but the experiment confirmed that their deep sleep will be adversely affected. So don't eat these things before you go to bed.
In order to get a good sleep effectBefore going to bed should be taboo in the following aspects:
Avoid satiation
Dinner seven or eight into full can. Don't eat before going to bed, in order to avoid the burden of gastrointestinal health.
Do not drink tea and coffee
Don't drink tea, coffee and other food, so as to avoid mental excitement or frequent urination affect the normal sleep.
Avoid drinking
Studies have shown that drinking seems to help people fall asleep, but in fact it is not true. Wine in the process of metabolism will release a natural stimulant, destroy our sleep in the middle of the night.
* noise
Many young people often because of their friends in some kind of noise, accustomed to nature, to adapt to the bad environment. It's bad for our sleep, it will reduce the amount of time we sleep. So sleep environment should try to avoid noise interference.
In addition, easy for people who suffer from insomnia, should be in bed when sleepy, go to bed early is often the result of “ More haste, less speed. &rdquo, will only increase the psychological pressure. Someone had such a test, in some cases, reduce the sleep time, sleep and wake up early, and help to improve sleep quality.
* sleeping time
In order to improve the quality of sleep, must pay attention to the time;
To get better sleep quality sleep time is 9 pm to 11 pm, 12 pm to 1:30 at noon, 2 in the morning until 3:30, when the body energy loss, slow response, slow thinking, low mood, conducive to the human body into slow wave sleep, in order to enter sweet dreams.
What kind of sleep is the best?.
Even if the sleep time is short, and the second day to get up can be very energetic, it means that there is a good sleep ‘ quality ’ but if after a long sleep still feel tired, it means that the poor quality of sleep.