Age of a few people is old, sleep badlier and badlier.
When watching TV, take a nap, wake early perhaps, after get up in the night to urinate, in returning sleep very hard again. Data shows, rate of insomnia of Chinese old person is as high as 60% .
The Morpheus that how judges oneself is healthy, how to look for one night good Mian? Here has 12 methods that aid Mian, always one can help you.
Suffer visit an expert
Xie Jingying of vice director of surgery of neck of nose pharynx and larynx of ear of Beijing colleague hospital
Beijing answers dragon to watch a hospital Zhang Lixia of doctor of vice director of clinical psychology division
Internal medicine of nerve of hospital of national gerontology center, Beijing advocate treat doctor Li Kai
Control of precaution of disease of hospital of national gerontology center, Beijing is in advocate order a physician Zou Qi
A piece of watch measures the Morpheus quality that measures you
The person that check but circumstance of 2 weeks of oneself singles out the basis recently most the option that accord with, getting minute of addition is total cent.
Without
Spend gently
Spend in
Spend again
Ponderosity is spent
It is difficult to fall asleep
0
1
2
3
4
Morpheus maintains difficulty
0
1
2
3
4
Wake early
0
1
2
3
4
Satisfactory to current Morpheus pattern / dissatisfactory degree how?
0
1
2
3
4
Is your insomnia in how old was daily function affected on degree?
0
1
2
3
4
Do you feel to be in people look your insomnious circumstance how?
0
1
2
3
4
Are you right the concern of current Morpheus problem / painful degree how?
0
1
2
3
4
0-7 cent: Without remarkable insomnia.
8-14 cent: Spend insomnia gently.
15-21 cent: Insomnia is spent in.
22-28 cent: Spend insomnia again.
If at least 3 evening produce insomnia and exceed a month continuously every week, serious index grading exceeds insomnia 10 minutes, should go to office of doctor of gerontology division, nerve internal medicine, whole family in time to undertake Morpheus state is evaluated in the round.
8 " fall asleep quickly " method
1
Contemplative type breathes
When mood is upset, ying Ming wants to breathe 8-10 minute.
2
Hour of the 2-3 before sleeping is abstinence
3
Before sleeping 2 hours ban physical training
Games lets cerebrum be in exalted position, affect Morpheus quality.
4
Hour of the 1-2 before sleeping develops bath or bubble base
Bubble bath is OK and elevatory temperature, loosen muscle, the 1-2 before the proposal is sleeping hour bubble bath, the temperature when such sleeping just drops, bring thick drowsiness.
5
Maintain bedroom temperature relaxed and delightful
The optimal room temperature of appropriate Morpheus is in 15.6 ℃ - 22.2 ℃ , can sleeping moment notices the window is ventilated drop in temperature.
6
Maintain darkness not to have light
Consider to make clear, before falling asleep, mix Yu Guang is exposed when Morpheus under the line, fade black hormone is secreted can be restrained, affect Morpheus quality then.
7
Control weight
Because guttural gland appearance put oneself in another's position is large,obese person is met, bring about block to be enraged, affect Morpheus then, chin is short person easier in action.
8
Optimistic up psychosis
Before sleeping everyday, should ego adjusts a mood, the trouble in eduction heart, had better become aware next dozen of foundations.
Had better become aware next dozen of foundations..
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