Is there any way to improve China s low sleep index?

1。Keep the bedroom cool and pleasant.

Most sleep experts believe that the best room temperature for sleep is. If you don't want to turn on the air conditioner all night, you can install ceiling fans, electric fans, or open windows in the bedroom to cool down.

2。Keep it dark and lightless.

Several studies have shown that exposure to light before and during sleep can inhibit melatonin secretion, which in turn affects sleep quality. Animal experiments have found that even low light has a negative effect on sleep. Therefore, a dark and unlit bedroom is essential for falling into a deep sleep, relaxing completely, and maintaining a regular body clock.

Therefore, all light sources should be turned off or blocked before going to sleep. If the window is leaking or you are used to sleeping in, you can install blackout curtains. If the rest space is not completely darkened, you can also choose to sleep with an eye mask on.

3。Block out noise.

If ambient noise is out of your control and interferes with rest, use earplugs or a white noise machine. White noise suppresses ambient noise and makes it easier to fall asleep.

4。Eliminate the impact of TV.

Studies have shown that television "steals" people's sleep time. The pictures and sounds in the TV will make people in a constant state of excitement, and the light of the TV will hinder the adjustment of the biological clock. Therefore, it is best to watch TV only in the living room, or turn off the TV 30 to 60 minutes before you want to fall asleep.

5。Bring electronics out of the bedroom.

Not only does the TV "steal" your sleep time, but laptops, tablets, mobile phones, and other electronic gadgets can also interfere with sleep. One study found that blue light emitted by electronics interfered with melatonin formation more than white light. Another study found that light emitted by computer screens had a similar effect.

In addition, working before bed and checking mail can be stressful; Go online before going to bed, and the brain will stay excited for a long time; Watching social** before bed can bring negative emotional ......Therefore, one hour before bedtime should disable electronic products and calm the mood.

China's sleep index is so low, if you want to improve, you can only mediate by greatly reducing your own stress.

It's just that the pressure is too high, this is a social problem, we can't interfere personally, we can only manage ourselves to go to bed early.

Think less, do more, don't stay up late, exercise regularly, don't diet, and be sure to eat at night.

You can drink a glass of milk before going to bed, listen to some beautiful ** before going to bed, read some beautiful books, and watch a beautiful movie, so that you can improve your sleep, and you should also do more activities during the day.

It is necessary to formulate a reasonable sleep schedule, develop scientific sleep habits, exercise properly during the day, run, swim, play ball, can reduce pain, and eat some millet, milk and other foods before going to bed.

Comfortable environment + mentality.

1. Dream often.

The inhibition of sleep is a mode of self-protection for the human body, which can ensure maximum recuperation. And people who dream a lot will age very quickly. Some studies say that long-term dreaming for 5 years will cause spots or other aging phenomena, and this rate is much faster than that of normal people.

2. The decompression method is incorrect.

A new study shows that if a person uses alcohol or drugs to escape and reduce stress, it is easy to cause long-term insomnia; Or watching movies or TV to distract attention, it is also easy to cause long-term insomnia. Researchers at the Sleep Disorders Research Center at Henry Ford Hospital in the United States studied 2,892 people and found that 69% of the factors came from these two causes.

3. Obviously sleeping and snoring, but giving up**.

People often snore during night sleep, which puts the human body in a state of low oxygen, wakefulness and sleep structure disorder, which affects the quality of sleep in the long run. The French magazine "Health" recently published an article pointing out that occasional snoring and even snoring sound does not have obvious adverse effects on the human body. However, if snoring causes apnea many times during sleep, and each time Hengpei pauses for more than a certain time, it is a typical sleep apnea disease, which is easy to cause serious hypoxia of the brain and blood, forming hypoxemia, and inducing hypertension, encephaloheart disease, arrhythmia, myocardial infarction, angina, diabetes and other complications.

4. Husband and wife sleep opposite each other.

Couples who are accustomed to "sleeping in each other's arms", or mothers who fall asleep with their children in their arms, when you sleep opposite each other, most of the gas inhaled by one party is the exhaust gas exhaled by the other party, and the oxygen concentration is low, which can easily lead to insufficient oxygen supply to the brain, resulting in insomnia, dreaminess, dizziness and fatigue after waking up, and listlessness.

5. Lack of sperm and blood.

Traditional Chinese medicine believes that all substances in the body are divided into two categories: yin and yang, yang means exercise, excitement, and warmth, and yin is mainly static, calm, and cold. Yin substances such as essence and blood in the body will shock the yang energy, and the yang energy will be forcibly suppressed, and we will sleep. If the essence and blood in the body are insufficient, and at night it is not enough to shock the yang energy, and you will not sleep well.

After a long time, you will find that your memory is declining, and at the same time, you will be accompanied by palpitation, paleness, dizziness and other manifestations. In this case, it is necessary to "nourish the yin of the heart and nourish the mind".

The Chinese sleep index actually refers to the overall sleep situation of Chinese, and as far as I know, this value is not very high, which means that the sleep quality of Chinese people is not very optimistic. There are too many factors that affect sleep quality, subjective factors such as stress need to be adjusted by individuals, and objective factors can be considered to change to a high-quality mattress like Xilinmen, sleep more comfortably, and sleep quality will be better.

To improve the quality of your sleep, you can drink a glass of warm milk before going to bed, which will make it easier to fall asleep. In addition, do not eat too much within a few hours before bedtime, which will lead to an increase in the burden on the stomach function, which is not good for sleep. In addition, before going to bed, you can put some gentle hypnotic tracks, which will make the mood more comfortable and thus more conducive to sleep.

The China Sleep Index is about the sleep status of our people. Nowadays, the pace of life is accelerating, and various reasons have also led to problems and a decline in the quality of people's sleep.

Many people get enough sleep, but they still feel tired when they wake up, because although we are sleeping, most of them are in a state of light sleep, and there is not enough time for deep sleep.

If you want to improve your sleep quality, you need to adjust from the state around you.

1. Relax before going to bed

Relaxation is the most important thing before going to bed, if we are not relaxed mentally, mentally, and physically, it will be difficult to fall asleep, and even if we do, it will be difficult to fall into a deep sleep. Therefore, you can relax appropriately before going to bed, such as drinking milk, listening to a soothing song, soaking your feet, etc.

2. Pay attention to your diet

Don't eat a lot before going to bed, pay attention to the rules of diet, try to eat lightly at night, don't eat big fish and meat, high oil and high salt, so that your body can be more relaxed and will not increase the burden on the stomach.

3. Create a good sleeping environment

A good night's sleep is one in which the light is dark, the temperature is right, and most importantly, quiet. In a noisy environment, it is not only difficult to fall asleep, but also can only stay in light sleep after falling asleep, and the body can not get a good rest.

4. Moderate exercise

Studies have shown that a moderate amount of regular exercise can help you sleep, but it should be noted that you must not exercise vigorously before going to bed at night, as too much exercise may cause insomnia due to nervous excitement. Taking a walk in the evening can also help you sleep.

5. Don't sleep too much during the day

If you sleep too much during the day, it will definitely be difficult to fall asleep at night, because people's energy needs to be consumed, and if you sleep all the time during the day, your energy cannot be consumed. Then you will not be able to fall asleep at night, let alone fall into a deep sleep.

6. Regular work and rest

Everyone has their own biological clock, and the biological clock controls our routine, when to go to bed and when to wake up. Therefore, it is important not to easily break the routine of work and rest and destroy the biological clock. Don't stay up late and don't stay in bed, it will make our body more energetic.

There is no obstacle to sleep, and you can easily fall into a deep sleep.

Sleep index, mainly the following:

One is that the time to sleep at night is about eight hours a day, and you can take a nap at noon, if you can achieve it, the sleep index is relatively high.

The second is whether you will dream, whether you will wake up, and whether you will fall asleep quickly when you wake up? If you don't dream, if you don't wake up, if you wake up quickly and fall asleep, if you can do it, the sleep index is relatively high.

The third is whether you can fall asleep before ten o'clock in the evening, whether you can fall asleep quickly within ten minutes when you sleep, and if you can do it, the sleep index is relatively high.

There are several ways to improve sleep quality:

1. Improve the quality of life: reasonable nutrition, because the human body's brain sleep is an active process rather than a simple inhibition process, after reasonable nutrition, the nutrition of all aspects of the brain is sufficient, and its functions in all aspects are improved, including sleep can also be improved; After proper exercise, it can increase the anti-interference of the nervous system, increase the active excitability of the nervous system, and also have anti-fatigue properties, improve the quality and distribution of neurotransmitters, and therefore improve sleep;

2. Don't do too many activities that damage sleep at night, such as drinking strong tea and coffee at night, and being too excited;

3. Don't eat too much at dinner, especially before going to bed, try to avoid eating, especially high-fat, high-protein diet;

4. Don't drink too much water when you sleep at night to prevent overfilling of the bladder when sleeping;

5. If you really don't sleep well, you can moderately use some short-acting sleeping pills to promote sleep, this kind of sleeping pills try to avoid regular use, can be intermittent, such as 2-3 times a week, try to sleep by yourself at other times, this kind of protection of sleep quality has certain benefits.

You can do a sleep index test.

Dinner is essential to improve sleep index.

Don't eat heavy food at dinner, don't drink too much water before going to bed, you will get up frequently.

Sleep in a quiet environment and wear an eye mask.

It mainly includes psychophysiological insomnia.