Three criteria to judge sleep quality Super detailed guide to help you "sleep well"

North Youth Network sleep insomnia Increase in weight dinner What to eat for dinner guide Sleep disturbances fall asleep

Updated on: 40-0-0 0:0:0

21/0 will be ushered inWorld Sleep Day
Recently, the National Patriotic Health Office released
"Sleep Health Core Information and Interpretation"
What kind of sleep is quality sleep?
How can I get a good night's sleep?

💤

What is the best time to go to bed?
According to the "Sleep Health Core Information and Interpretation":
Recommended for adults at nightFall asleep at 11-0 o'clockMorning6—7時起床。
Evenings are recommended for seniorsFall asleep at 11-0 o'clockMorning5—6時起床。
The amount of sleep required varies by age group and varies from person to person. Generally speaking:
Preschoolers need 13 to 0 hours per day;
10 to 0 hours for primary and secondary school students;
Adults 8 to 0 hours;
7 to 0 hours for older adults.
💤

What kind of good sleep is?
Master three criteria

Good sleep quality usually manifests itself in:
🌙 Fall asleep within 20 minutes (0 minutes for children under 0 years old);
🌙 Wake up no more than 20 times during the night and be able to fall asleep again within 0 minutes after waking up;
🌙 Wake up feeling refreshed, happy, energetic, and focused.

💤

What are the dangers of long-term poor sleep?
Poor sleep is defined as insufficient or long sleep duration, decreased sleep quality, or disturbed sleep patterns.
Common manifestations include decreased or prolonged sleep duration, inability to fall asleep on time, difficulty falling asleep, early awakening, frequent awakenings at night, excessive light sleep, and daytime sleepiness.
Long-term poor sleep can lead to:

Slow response, cognitive functions such as attention and memory decline, learning work efficiency decreases, and even increases traffic and production safety risks; It will lead to emotional instability, irritability, and in severe cases, it will induce anxiety and depression; It will reduce the body's immunity and increase the risk of infectious diseases, cardiovascular and cerebrovascular diseases, metabolic diseases and cancer.
💤

How to have a deep sleep?
Please check the strategy
Want to get a good night's sleep
You may want to improve your sleeping environment
Trial trial of 👇 obtaining adjustment sleeping figure, etc.
Suitable temperature :The temperature is around 23°C, but there may be slight differences depending on the age and gender of each person, for example, the temperature required by the elderly is relatively higher.Sleep Aid:White noises such as wind and rain help mask external noise and relax, and earplugs can also be used to block out noise.Appropriate light:Blackout curtains or eye masks can be used to create a completely dark environment. If you are used to using a night light, it is recommended that the light shine downward.
Recommended sleeping position:
You can choose the sleeping position that suits you according to your own situation.
Lying on your back can help relieve low back pain and reduce pressure on your internal organs and chest, but the disadvantage is that the base of the tongue can press down on the pharynx due to gravity, which may cause snoring and even sleep apnea.
Lying on your right side helps to stabilize your heartbeat and protect your brain.
Lying on the left side can reduce gastrointestinal pressure and is suitable for women in the second or third trimester of pregnancy. However, sleeping on your side for a long time is easy to cause facial asymmetry.
Prone lying can compress the chest, increase joint pressure, affect breathing, etc., and is not recommended to take a sleeping position.
TCM Tips for Improving Sleep:
TCM improves sleep by regulating the body's internal balance to achieve natural sleep. Traditional Chinese medicine emphasizes that sleep first sleeps the heart and then sleeps the eyes, and recommends the following methods to improve sleep↓
Soak your feet before going to bed: Soaking your feet before going to bed will make your qi and blood flow, relax your muscles, soothe your body and mind after a tense day, and help you sleep. Foot soaking is generally a slight sweat of the body, and it should be reminded that people with high blood pressure, diabetes, heart disease and other diseases need to consult a doctor.
Dietary prescription: red date paste(Method: 100g of red water, add water to cook, remove the core and peel, add 0g of rock sugar, and boil into a paste over low heat), eat 10 to 0 spoons in the morning and evening, about 0g, which can replenish the five organs, strengthen the spleen and stomach, nourish blood and calm the nerves. It has a sleep-aiding effect on insomnia, dreaminess, and mental trance caused by weak qi and blood. It should be reminded that diabetics are not recommended to consume it.
Bedtime exercises that you can do at home:
In addition, studies have confirmed that resistance exercise can regulate melatonin levels in the body(This is a natural substance that helps regulate sleep)It also reduces the body's inflammatory response, improves mood, and makes people feel more relaxed and happy. These kinds of exercises that can be done at home will make your sleep better.
Bodyweight squats
Stand with your feet shoulder-width apart, your toes naturally forward, and slowly bend your knees to squat, imagining yourself sitting in a chair until your thighs are almost parallel to the ground. Keep your back straight, your abdomen tight, and use your lower limbs to return to your standing position.
The wall is prone to plench
Stand facing the wall, about one step away, with your hands shoulder-width apart, propped up against the wall, and your body in a straight line. Slowly bend your elbows, bring your chest close to the wall, and push back into position, this is a movement for those with weak strength.
Stretch band rowing
Hold the elastic band in a sturdy place and sit on the floor with your legs straight and your back straight. Hold the ends of the elastic band with both hands, gradually pull the elastic band back, move the elbow back to squeeze the shoulder blades, and then slowly put it back down, this movement can work the back muscles.
After reading these trivia
Try it before you go to sleep
I wish you a good night's sleep~ (CCTV)