Want to sleep well, learn to get out of sleep misunderstanding
The “3:1” rule for healthy sleep sleeps less in the first 3 days. As long as you go to bed earlier on the 4th day, you can replace the sleep impedance for the first 3 days.
But still have to get up at a fixed time the next day, or get up time can not be 2 hours later than usual.
Want to sleep well in the night, usually have to contact the sun, let the body secrete more melatonin at night, and even sleepy.
In addition, pay attention to diet, for example, at least 4 to 6 hours before going to bed, do not drink coffee.
Wake up before going to bed or in the middle of the night, don’t smoke, because the twisting effect of nicotine is similar to caffeine, it will make people excited and sober.
Don’t watch TV or cell phone before going to bed, stay away from sound and light.
Going out of the misunderstanding of sleep misunderstanding 1: drinking can help sleep just the opposite.
Although the soup is soon to be sleepy, but sleep until midnight, alcohol is metabolized in the body, but someone is sober, and will feel headache, nausea, it is more difficult to fall asleep.
Drinking with sleeping pills will increase the side effects of sleeping pills, inhibit breathing, and suffocate and die.
Myth 2: Sleeping 8 hours a day, the length of sleep, varies from person to person.
Sleeping enough, the spirit of the day is good, is an important indicator.
Myth #3: Sleeping before 11 o’clock in the evening is a misunderstanding that makes many insomnia people more worried.
In fact, sleep medicine experts work regularly every day, not an objective time, especially when they get up at a fixed time every day, which is more important than going to bed at a fixed time.
Experts pointed out that getting up time is the focus of the physiological clock.
Insomniacs can force themselves to touch the morning sun, about 7 o’clock in the summer and about 8 o’clock in the winter.
At this time, the sunlight has a sufficient blue spectrum to help adjust the disordered physiological clock.
Myth 4: Evening exercise 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 is too close to bed, which will make people’s core temperature rise, but it is more difficult to fall asleep.
The medical association also recommends that 1 to 2 hours before going to sleep, to avoid aerobic exercise, you can change to light squeeze or yoga.
Myth 5: I don’t usually sleep enough at weekends. I will sleep more than one office worker. I will go to bed at the weekend and sleep until noon.
Be careful, the more you sleep, the more tired you will be.
Xu Chongxi pointed out that the wake-up time on weekends cannot be two hours later than usual, otherwise it will affect the physiological clock.