1. Dinner is 70-80% full.
Don't eat before going to bed, so as not to burden the stomach and intestines. Don't drink strong tea or coffee before going to bed, in order to avoid mental excitement or frequent urination affecting normal sleep. Of course, do not drink alcohol, alcohol will seriously affect people's sleep. Don't eat spicy, fat-rich foods at night, which can also affect sleep.
2. Drink less water before going to bed
Don't drink too much soup or boiled water for dinner. In winter, it's cold, sweating is not much, water circulation is less, and urination is more than in summer. If you often get up and let go during sleep, you will interrupt your sleep. Some people may need some time to fall asleep again. It is suggested to drink less water after 7 or 8 p.m., especially for those with relatively poor renal function.
3. Soak your feet and sleep well before going to bed
Foot soaking in winter can activate blood circulation and warm the body. A bubble before going to bed can help improve the quality of sleep, but it should be noted that foot soaking time should not be too long, preferably 15-30 minutes, in order to avoid increasing the burden of the heart. When soaking your feet, you can rub your feet, especially Yongquan Point. It can not only improve the quality of sleep, but also have the effect of health preservation.
4. Brush your teeth before going to bed
After a day of eating, there are many food residues in our teeth. Brushing our teeth before going to bed not only protects our teeth, but also helps us sleep well.
5. Keep warm while sleeping
It's important to keep warm during deep sleep. Spring warm blanket is your better choice. Because the water heating blanket can keep the temperature and body heat under constant control after adjusting the temperature of human blood to the optimum state, without damaging the ability of human body to generate heat.
6. Sleep before 12 p.m.
Sleep no later than 12 o'clock a day. Because at this time, "Yin" reached the peak position, after 12 o'clock Yin began to decline, Yang slowly rose. Traditional Chinese medicine always pays attention to "harmony of heaven and man", while quiet and nourishing yin. Therefore, in the process of the daily rise and fall of yin and yang, falling asleep before 12 o'clock is the best way to nourish yin. Sleeping at this time, in accordance with the law of Yin and Yang in the world, often the quality of sleep is better. Deep sleep is of great benefit to eliminating fatigue, body repair and improving immunity.
7. Don't close doors and windows while sleeping
Closing doors and windows to sleep in winter is a favorite thing for many people. In fact, the doors and windows are closed, the air is not circulating, the human body will discharge 149 kinds of chemical substances from the respiratory tract in the process of metabolism, which will make the air contain a large number of bacteria, viruses, carbon dioxide and dust particles, which have an impact on the respiratory tract, so those who sleep with closed windows often suffer from colds, coughs, pharyngitis and so on. Don't close doors and windows all day because it's cold outside. Open windows frequently and keep the air flowing.
8. The elderly should pay attention to keeping warm and not advocate sleeping naked
Sleep is a lot of knowledge, "winter should freeze the brain, lie down, sleep when the brain to"freeze", to cool; while the abdomen should be warm, because sleep when people enter a quiet state, blood and Qi run slowly, cold evil easy to invade. Some people like to sleep naked, thinking that this can relax the whole body and improve the quality of sleep, but naked sleep is not suitable for the elderly. The old people have deficiency of yang, so they should pay more attention to keeping warm and sleeping in clothes.
9. Early to bed and late to rise, good health
Winter health care is expensive in fresh air, "sunrise, sunset and rest". In winter, it is particularly important to ensure adequate sleep time. From the point of view of traditional health preservation, increasing sleep time in winter is conducive to the potential of Yang and the accumulation of Yin essence, so that the human body can achieve a healthy state of "Yin Ping Yang Secret, spirit is governed". In winter, it is advisable to go to bed early and get up late. Generally, 8-9 hours'sleep can be increased for the elderly. If sleep is insufficient at night, one hour's nap can be maintained, but not too much sleep.
10. The environment should be suitable for sleeping
Sleep should have a suitable and quiet environment. The bedroom should have soft light and air circulation. Wind-proof and warm-keeping should be adopted in winter. Bedroom should naturally become the warmest room in the home, about 20 degrees Celsius is appropriate. It is not suitable to sleep in the wind or put a stove at the bedside. The bed should not be too small or too low. It should be convenient to get up and down and make the sleeping movement comfortable. Winter can choose warm soft quilt, down quilt, etc. The height of the pillow varies from person to person. Usually the height of the pillow is flat on the shoulder when lying on the side and comfortable when lying on the back. It is about one fist or half a fist high. The width should enable the head and neck to rest on it, and the neck should be slightly higher.
11. Don't Cover Heavy Quilt
In winter, people's quilts are thicker. Some people even cover two or three layers of quilts, which affect sleep, and even cause damage to the respiratory tract. And cover heavy quilt, people will have a sense of pressure, can not relax the whole body, thick cotton quilt pressure on the chest, will cause slight hypoxia. Plus thick cotton quilt with more dust, several layers of dust inhaled into the respiratory tract, the respiratory tract mucosa caused a certain impact.
12. Never sleep with your head covered when it's cold.
In this way, the air will not circulate, the oxygen in the bedclothes is insufficient and the organs of the body will not get enough oxygen supply, it can also induce dreams, and often nightmares, people are easy to wake up from dreams. When you wake up, you will feel dizzy, chest tightness, fatigue and depressed.
13. Try sleeping in socks
黄大仙总火热资料大全免费提供-黄大仙救世网开奖记录-黄大仙免费资料大全香港-黄大仙高手论坛金多宝A US study has found that the temperature of feet is closely related to the quality of sleep. Take off socks to sleep, will lower the foot temperature, is not conducive to promoting sleep. Therefore, it is suggested that socks should be worn when the body temperature is lowered at the beginning after undressing and going to bed, so as to keep the feet at a relatively high temperature, which is more conducive to fast falling asleep and improving sleep.