Do this plant insomnia " be forced to stay up late " many afflict a person? After laying down, sleep to be not worn, the eye looks at time to become from 11 o'clock at 12 o'clock; Occasionally although fall asleep smoothly, can awake many times however in the evening...
Sleep bad to allow person mind of no use, time grew to still can be drawn out empty your health. Xiong Xiaozhi (search inside small letter " life times " attention, weekly day is punctual newer)Teach you a few experience that touch a bed to sleep today.
An authoritative index measures Morpheus quality oneself
Whether are you put in Morpheus problem, might as well release with American Morpheus association " Morpheus quality suggests " measure oneself. This is throughout history, the first comes from the authoritative orgnaization commendation about Morpheus quality index.
1
Can fall asleep inside 30 minutes
The time that should sleep in the late evening, if lie half hours to still sleep to be not worn, explain you are put in the question with fall asleep difficult.
The physiology that this may be you and psychology had not made the preparation that sleep good, mobile phone, computer also may play to cause before sleeping.
2
Awake in the middle of the night little at two
If awake 5 minutes every night,the circumstance of above exceeds twice, explain you are put in Morpheus to maintain a barrier. If awake a few times in night, but turn over a body to sleep again every time, this kind of circumstance does not calculate Morpheus quality problem.
The old person of 65 years old of above, it is normal to awake twice to also be belonged to every night.
3
After waking, can fall asleep quickly
20 minutes can be in after awaking in fall asleep afresh, the old person may need 30 minutes, explain Morpheus is passable. Otherwise, you may face the problem with Morpheus insufficient time.
If compare early at ordinary times 2 hours awake, cannot fall asleep again, belong to wake early, a kind also be Morpheus problem.
If you can be achieved above 3 standards, the Morpheus quality that shows you is good still, put possibly in Morpheus problem otherwise.
If if there are 3 days of aboves inside a week,sleep bad, and this kind of circumstance lasts 3 months, belong to " insomnious disease " , should timely seek medical advice.
Sleep bad, body organ also follows be put into trouble
" 2017 Chinese Morpheus index " show, morpheus problem puzzles the person of 50.3% .
The university in British Sa shows in the light of the research of Morpheus problem, successive 7 days, every night Morpheus is not worth 6 hours suffer the person that try, there were 700 many genes to have change in blood. This is meant, the chemical balance inside human body produced a change.
In addition, you sleep bad, the body many organs also be put into trouble.
Hepatic
Lay down when resting, when the hematic flow-rate ratio that enters liver stands much, be helpful for enhancing liver cell function, increase hepatic alexipharmic capacity. If liver is couldn't get,rest, can cause hepatic blood stream to be not worth relatively, the liver cell that already was damaged hard repair and aggravate is exasperate.
Cerebrum
During Morpheus, cerebrum can arrange diurnal information, the metabolization waste material that produces information clears. Morpheus difference lets cerebrum do not have a law to rest well, increase the risk that contracts senile and gawkish disease.
Heart
After the person is asleep, the heartbeat is compared about when regaining consciousness low 10~30 second / minute, heart can a little " relaxed " . Every night Morpheus is little at hour or 6 adult of 8 hours over, the risk that produces heart disease problem is bigger.
Kidney
Of nightly kidney filter rate is slower than by day, uric fluid can decrease accordingly. If lack successional Morpheus for long, the likelihood makes nephritic function ebbs quickly.
Respiratory system
Snore and sleep bad, may affect each other. Grunt often " time-out " , after interrupting 35 seconds " restart " , it is the show that Morpheus breath suspends.
The person that Morpheus breathes time-out often nightly Morpheus quality not beautiful, meeting occurrence be addicted to sleeps by day, spirit is not centered, grumpy wait for expression. In addition, morpheus breath time-out still can increase diabetic, and the room quivers, the cardiovascular disease risk such as heart stalk, hypertension, need sees a doctor in time.
Sleep for a long time bad, likelihood occurrence endocrine is disorder, affect blood pressure, blood sugar, the risk of a variety of diseases.
Whose spirit away be your Morpheus?
Sleep bad, the likelihood is the psychological element such as angst, life, sadness or mood are caused, follow a disease possibly also, take medicaments to concern. In the life, below these things are the easiest spirit away Morpheus.
The issue considers before sleeping
The issue considers before sleeping, appear easily the mood such as angst, nervous, excitement, cause it is difficult to fall asleep. Suggest to listen to slow music to loosen the mood, adjust a mood, the help enters Morpheus state.
Face the campaign before sleeping
Conduce of right amount motion eliminates diurnal intense sentiment, promote the Morpheus in the evening quality. The ability before Dan Relin sleeps begins campaign, can make cerebrum excessive and excited, those who miss ideal fall asleep time, cause Morpheus effect instead not beautiful. The proposal is faced do not move inside before sleeping 2 hours.
Before sleeping, did not eat good
Before Morpheus, ought to be gentle in the stomach condition, in doing not have a stomach already, put have alimental feeling, also do not feel hungry.
Before sleeping, eat too full, can increase digestion burden, cause gastric esophagus countercurrent easily still. Dinner is unfavorable eat too full, and as far as possible with Morpheus time-interval 3 hours of above.
The feeling before sleeping is hungry, also can affect Morpheus, can drink half cups of milk or congee of half bowls of millet in before sleeping 1 hour right now, but do not advocate in face the thing has before sleeping.
Devoid nutrition
Lack calcium and magnesium, the likelihood causes people Morpheus occurrence problem, the cerebra before including to sleep is excessive and excited and it is difficult to fall asleep, and go falling asleep again hard in the middle of the night after toilet wait for a problem.
Want to solve this problem, the proposal eats everyday enough 500 grams are vegetable especially greenery dish, and the dairy produce of 300 grams (include milk, yoghurt) .
Touch 5 skill that the bed sleeps
Want " shut-eye sleeps to nature to wake " , still can try below these a few methods.
1
Education " see the bed is stranded " habit
Want to touch a bed to be able to be asleep, should build bed and Morpheus above all between " the condition is reflexed " , accomplish see the bed is dozy.
Do not do the thing that has nothing to do with Morpheus on the bed, if see a mobile phone, watch TV, see a book wait.
When be not being stranded not go to bed, wait when having tired idea, go to bed immediately. If lay 20 minutes, still sleep to be not worn, rise do a few relaxation businesses, be like contemplative, wait to lie tiredly again answer a bed to go up. Train through relapsing, when you see a bed, can have tired idea.
2
Increase Morpheus power
Morpheus motivation, also call Morpheus pressure, the time that keeps sober is longer, morpheus power is greater, fall asleep more easily.
Insomnious person, without giving thought to,can try in the evening Morpheus stand or fall, do not fill by day become aware, also not siesta.
Daily hold to motion 1 hour, if go quickly, canter, swim etc, also can increase Morpheus power.
3
Put empty negative sentiment
Before sleeping contemplative can help eliminate negative sentiment, everybody can try " 4 7 seconds " breathing law.
The first 7 seconds inspiratory, go experiencing oneself body at the same time, arrive from toe knee, arrive again cross ministry, abdomen, shoulder, double arm, head, imagine each place is red-blooded.
The 2nd 7 seconds of screen live breath, imaginary body gradually quiet, loosen...
The 3rd 7 seconds expiratory, imagine the body is releasing all negative sentiments slowly.
The 4th 7 seconds of screen live breath, repeat next repeat in all do 7 times.
4
Bedding wants appropriate
Mattess is soft extortionary moderate, the neck extends the hand respectively when lie low, hind back, waist and hip come below ham, look to whether have space. If do not have space basically, curvilinear joint, explain mattess suits quite.
The height of the pillow with 10~15 centimeter for beautiful, when normal person sleeps with on the right side of lie advisable, room temperature control is in ℃ of 15 ℃ ~24 is advisable.
5
Massage the point that calm the nerves
The point that calm the nerves still can be kneaded to alleviate through pressing when insomnia.
Kowtow hit 100 meetings acupuncture point (two ear horn is straight on the midpoint that connect a line) , can keep pleasurable, remove trouble;
The dot presses acupuncture point of divine front courtyard (in the head, send before 0.5 inches of place go up continuously in the middle of border) , can alleviate have a headache, insomnia;
By knead imprint hall acupuncture point (midpoint of or so brow) , the problem such as ameliorable dizziness, insomnia.
If afore-mentioned methods had tried to disable, had better learn to cure of hospital body and mind division or Morpheus division sees a doctor, the medicaments of auxiliary Morpheus is taken below doctor guidance. Nevertheless Xiong Xiaozhi should say more, some people fear sleeping pill has " side-effect " , very repellent, not was necessary actually, follow the doctor's advice taking drug is relative safety.
After hoping you saw these methods, touch a bed to be able to sleep everyday good become aware.
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