What is the cause of poor sleep quality in young people?

Ten ways to improve your sleep quality:

1.Stick to a regular routine and don't sleep too late on weekends. If you sleep late on Saturday and late on Sunday, you may have insomnia on Sunday night.

2.Don't eat or drink before going to bed. Eat a small amount of dinner about two hours before going to bed and don't drink too much water, as constant going to the toilet at night can affect the quality of sleep; Don't eat spicy oil-rich foods at night, as these can also interfere with sleep.

3.Stay away from coffee and nicotine before bed. It is recommended that you do not drink coffee eight hours before going to bed.

4.Select a workout time. Afternoon exercise is the best time to help you sleep, and regular physical activity can improve the quality of your night's sleep.

5.Keep room temperature slightly cooler. A slightly cooler temperature in the bedroom helps with sleep.

6.Sleep well at night. Daytime napping can lead to "deprivation" of sleep at night. Sleep during the day is strictly limited to 1 hour, and you can't go to bed after 3 p.m.

7.Be quiet. Turn off the TV and radio, as silence is very beneficial for improving the quality of sleep.

8.Comfy bed. A comfortable bed gives you a good sleeping space. Also, you want to make sure that the bed is spacious enough.

9.Take a bath before bedtime. A warm bath before going to bed can help you relax your muscles and help you sleep better.

The first cause is stress or emotion, which can cause excessive nervous tension and autonomic nervous system relaxation, and the second reason is that the diet is irregular and incomplete, and nutrients that have a relaxing and regulating effect on the nerves cannot be ingested.

Here are some ways to try:1Control and observe your breathing before going to bed, exhale deeply, spit out all the impurities and bad emotions in your body when you vomit, and then inhale slowly, it feels like absorbing all the energy, focusing on breathing, feeling the breathing, and at the same time slowly relaxing your body from the top of your head to the soles of your feet; 2.

Eat more calcium-rich products such as kelp and seaweed and shrimp skin, eat a banana or apple every day, bask in the sun for half an hour, and have time to walk briskly for half an hour.

I don't know if you're a man or a woman. Women don't sleep well, think about whether they sleep too late at night, think too much during the day, you can eat some blood and soothing food, Ejiao is good. Also, go to bed early at night, no more than 11 o'clock.

Pay attention to improving sleep, and if you don't sleep well, your body won't be good

It is generally caused by excessive pressure, and young people should pay more attention to the fact that the body is the capital of the revolution

The main reason is that I am under a lot of pressure at work, because my brother used to be like this, and he couldn't sleep at night.

1. Walking helps you sleep.

Walking quietly for half an hour before going to bed can restore the blood circulation in the body to a normal state, and when you lie down to sleep, you can also get the nourishment of the blood, so that you can continue to maintain a healthy state.

2. Indoor ventilation can help you fall asleep.

Indoor air should be kept fresh at all times, especially before going to bed. It is best to maintain the good habit of opening the window for ventilation before going to bed, and at the same time remind that it is not advisable to sleep with the head covered by the quilt.

3. Combing your hair can help you fall asleep.

Since there are many acupuncture points on the head, combing your hair before going to bed can massage these acupuncture points, dredge the blood flow in the head, eliminate brain fatigue, and help to fall asleep in advance, and over time, it can improve the brain's thinking ability and memory ability.

4. Start from the roots.

The most important thing for poor sleep is to achieve the purpose of falling asleep by acting on the central nervous system, and the doctor recommends oral sleep dream fragrance to improve, 1 bag a day, insist on a period of time to fall asleep quickly, improve sleep, prolong deep sleep, adjust the biological clock, and improve sleep quality.

1. Flaxseed.

Flaxseed can be described as a "natural food for the mood" and is rich in omega-3s and fatty acids. When your life is getting stuck and you're feeling down, sprinkling two tablespoons of flaxseed on top of your sleeping oatmeal can have an unexpected effect.

2. Warm milk. It's been well known that drinking a warm glass of milk before bed can help you sleep, because milk contains a tryptophan that acts as a sedative amino acid. Calcium helps the brain make the most of this tryptophan. Putting mild milk in a bottle will give you a warm feeling of going back to your childhood, gently telling you to "relax, everything is fine".

3. Vinegar. If a person is in a state of tension for a long time, the body will produce a large amount of lactic acid, resulting in tension fatigue. Acetic acid not only inhibits the production of lactic acid, but also accelerates the oxidation of lactic acid, eliminates or reduces the fatigue of tension, and makes people fall asleep easily.

4. Exercise before bedtime.

Exercising before bed can improve sleep quality, and can even help people promote sleep and reduce the chance of insomnia, so it is very effective to do exercise before sleep. What kind of exercises are suitable for bedtime? In fact, as long as it is not too intense exercise, such as boxing, speed running, etc., you can do it before bed.

5. Wash your face with warm water.

Washing your face with warm water before going to bed can also help us improve the quality of our sleep, and even help us reduce the chance of diseases, because washing our face with warm water can help us promote blood circulation in the face, which can help us relax the nerves of the brain, and these have a good effect on insomnia.

6. Don't eat too much before going to bed.

Don't eat too much at dinner, don't eat half an hour before going to bed, especially some snacks, because snacks contain a lot of additives, and eating too much will cause the body to accumulate more and more toxins, which is not good for health.

Sleeping slows down the body's metabolic function, which is also not conducive to the body's detoxification.

7. Soak your feet in vinegar to invigorate blood and help you sleep.

When soaking the feet, Chinese medicine is recommended to add Chinese medicine, but not everyone is suitable for adding Chinese medicine, the average young person, there is no need to add Chinese medicine, but adding a little white vinegar can play a role in relieving fatigue, adding blood circulation and so on. Of course, it is best to use hot water, and when soaking your feet, massage the soles of your feet again, and the effect will be better.

You can drink some tranquilizing oral liquid. But I don't feel like this one is working for me.

Maybe we're the kind of people who feel light.

Don't stress too much and have a glass of warm milk before bed. Eat some melatonin.

Relax yourself before going to bed, and middle-aged people can go for a walk

What is considered a bad sleep quality? Can't sleep at night, dreaming when you fall asleep, waking up frequently at night, etc., a simple criterion is to see if you will feel uncomfortable, dizzy, have no energy, and lose your temper after waking up.

There are many causes of insomnia in life, and if the causes of insomnia can be discovered in life and eliminated, the patient's insomnia can be alleviated. However, if insomnia is severe, patients should go to a professional psychiatric hospital for diagnosis and ** as soon as possible, so as to avoid greater harm to patients due to untimely incomprehension.

The most effective way to avoid insomnia is to regularize your daily life and develop the habit of going to bed and waking up regularly, so as to establish your own biological clock. Sometimes they go to bed late because they need to, and they still wake up on time in the morning; You can also use relaxation training or hypnosis CDs to enhance activity and exercise, relax your body and mind, improve insomnia, and improve sleep quality.

Sleep is extremely important for brain health, and people generally need to get more than 8 hours of sleep, and it must be of high quality. If the time or quality of sleep is not enough, it will be difficult to recover from the fatigue of the brain, and if the lack of sleep or the quality of sleep is too poor, it will seriously affect the function of the brain, and people who are originally very smart will become confused, and many people will suffer from neurasthenia and other diseases.

The long-term effects of poor sleep quality on the body are serious, and the following aspects can improve sleep quality:

Take a sleep aid.

For people with poor sleep quality, you can take Fuxishu Yukang Cream to fundamentally regulate the heart and spleen, calm the nerves and nourish the heart, and improve sleep quality while helping you fall asleep quickly.

Sleep in moderation.

In many books, it is said that adults generally sleep 7 to 8 hours a day. The latest research has found that 6-7 hours of sleep at night is not enough for a person. Therefore, most people actually do not get enough sleep, which not only reduces the quality of life, but also may lead to diseases.

To compensate for this widespread lack of sleep, "naps" are promoted. This type of nap refers to a 20-minute nap after waking up from formal sleep every day.

Sleeping environment.

There should be a suitable environment for sleeping, mainly a quiet bedroom and comfortable bedding. Regardless of the temperature outside, you should open the windows for ventilation before going to bed. Choose a comfortable bed, generally a brown trampoline or a cork mattress with moderate firmness.

The pillow should be moderately soft and hard, and try to be warm in winter and cool in summer.

Conform to the biological clock.

If we wake up on time every day and go to the sunshine every morning, then your body clock will be running on time. Studies have shown that this is one of the key elements in improving sleep quality.

Regulate your diet. A small number of people subjectively did not feel bad sleep after consuming a lot of coffee, chocolate, cola, tea and other foods or beverages at night, but experiments have confirmed that their deep sleep can be adversely affected. So before going to bed, don't consume these things.

Eat plenty of food to relieve insomnia:

1 A glass of warm milk before bed 2 Valerian 3, walnuts 4, Nadonin: It can be used to improve sleep disorders in people.

5-aminobutyric acid 6 notoginseng extract 7 lotus seed porridge to develop good living habits:

1 Soak your feet in ginger vinegar water.

2. Listen to some soothing songs.

Sleep is enough, but you always feel that you don't sleep well, this situation belongs to poor sleep quality, and the reasons for this situation are generally the following:

Problems with sleep apnea, frequent hypoxia and snoring during sleep, resulting in frequent awakenings at night;

problems with sleep behavior, periodic leg movements, etc.;

Depression or anxiety, dreaminess at night, etc.

Patients with poor sleep quality need to pay special attention to their daily life and rest, and the following points need to be noted:

Do not exercise vigorously within an hour before bedtime, and ensure that the sleeping environment is quiet and comfortable, so that the body is not too excited and difficult to fall asleep.

Relax your mind, don't stress too much, you can listen to some soothing ** before going to bed, don't think too much about things, and let your brain slowly calm down and fall asleep.

In addition, sleep quality problems are also related to diet, do not eat too much before going to bed, eat less greasy and indigestible food, do not drink too much water, so as not to get up at night and affect sleep.

In addition to the improvement of living habits, it is recommended to take Fuxi Shu Yukang ointment, which can be taken with warm water every night before going to bed, to nourish the spleen and nourish the blood, calm the nerves and calm the mind, help improve the quality of sleep, and improve the situation of dreaming and waking up.

Many factors can cause insomnia: mental factors such as nervousness, excitement, depression, fear, anxiety, and boredom can often cause insomnia; Living in a different place, excessive study pressure, environmental changes, noise, light and air pollution can all cause insomnia. It is best to go to a regular hospital for examination**, and do not use drugs randomly.

Sleep is an extremely important physiological function to maintain human life, just like water and food. However, there are currently 300 million people in China suffering from sleep disorders of varying degrees.

Many people mistakenly believe that sleep disorders will not affect people's health and delay**, not to mention that long-term insomnia will cause brain function disorders, seriously affect physical and mental health, and accelerate **aging**.

It is recommended to make a cup of lily jujube kernel tea before going to bed, which is a soothing sleep aid tea that specifically helps improve sleep problems.

The daytime should not be too long, half an hour to an hour;

Don't get emotionally high before going to bed and avoid letting yourself fall asleep for too long;

Taking a hot bath, soaking your feet, and drinking a glass of warm milk before going to bed can effectively improve insomnia.

I think it's mainly because of too much pressure, irregular work and rest, you should relax, usually do more exercise, improve your body's immunity, and eat more foods that help you sleep, such as drinking a glass of milk before going to bed.

You can soak your feet before going to bed, and you should also pay attention to your diet, eat more vegetables and fruits, and don't eat junk food.

There are five major factors:

1.Physical Factors:

This is the intrinsic and root cause of poor sleep quality.

Poor sleep quality is also a sign of declining physical health, it's time to take care of your body!

2.Psychiatric Psychology:

Including excessive stress, long-term excessive tension, bad mood, etc.

Long-term mental overwork or bad mood can interfere with the "sleep center" and cause sleep disorders.

3.Disease ** element:

Many common diseases can cause insomnia, such as high blood sugar, heart disease, digestive system diseases, gastric ulcers, gastritis, hyperthyroidism, pharyngitis, ** diseases, after surgery, etc.

The disease causes a disturbance in the internal environment, which in turn disrupts the regular sleep mechanism.

4.Environmental factors:

External environmental factors affect the internal environment, causing internal environmental disorders, which in turn disrupt the normal rhythm of sleep. Many people can't sleep as soon as they change beds, which is caused by environmental factors.

The change of seasons is also a change in the environment. People who sleep well can adjust with the evolution of the seasons, while people who sleep poorly are more difficult to adjust, and are prone to poor sleep quality and insomnia.

5.Drug Factors:

Many commonly used drugs are often overlooked.

There are also some reasons for not being exposed. Only when we find these reasons can we solve them in a targeted manner.

In addition, in addition to the factors just mentioned, sleep disorders are also associated with wrong exercise and diet.

1.Strenuous exercise before bed – Strenuous exercise can lead to a spike in adrenal hormones, which makes the heart beat faster and shortness of breath, which is not conducive to sleep.

2.Overeating before bedtime – People eat at night, many of them to relieve the stress of the day's work, but the low amount of activity at night and the lower energy expenditure not only lead to weight gain, but also keep the brain active, which leads to insomnia and dreams.