The good habit of sleep: Go to bed early and get up early and nap appropriately

The good habit of sleep: Go to bed early and get up early and nap appropriately
Whether the sleep is good, direct influence is transferred to the work, life even mood of it alone. An investigation recently in the centre of mental hygiene of Tianjin revealed, 47% of the people had once had a sleep difficulty, today, the work, rhythm of life are accelerated day by day, the healthy sleep seems to become a kind of extravagant hope for a lot of people, today, we invite the relevant expert, start with environment, diet, habit,etc. in many aspects, feel pulse to give an idea for your sleep, help you to save the health sleep that is lacked.
Sleep Quality
Examine your sleep health
Tianjin mental hygiene central ' Anding Hospital) Sleep disorder clinic Li circle in the air director introduce, health sleep there are some particular indexes, contrast the sleep quality that these indexes can test you.
The index of health sleep includes: Fall asleep fast, lying down for about 10 minutes can fall asleep; The sleep is deep, breathe profoundly while sleeping; Not getting up in the night to urinate or seldom standing up, not been amazed by the dream phenomenon, forget dreamland quickly after waking up; Get up fast, spirit is good after getting up; In the daytime the head is clear, working efficiency is high, non- sleepy.
Li Xiang especially proposes, it doesn't represent the sleep is not good, this is actually a understanding mistaken idea to dream. In fact, under the normal situation, dreamland will appear 4 to 5 times at every night, it takes 20 minutes each time, the dreamland that only has is remembered, some forget after waking up. Only frequently because while dreaming and resulting in transferring to the spiritual weariness of it, dreamland is only a kind of bad factor.
Sleep Time
It is actually all diseases to sleep and sleep and lack more
Because different changes to some extent of age of normal sleep time, the larger age is, the fewer sleep time needed is. Li Xiang has enumerated different age crowds' normal sleep time: Just born in the baby one year old for about 16 hours per day; 12 hours of every day for 1 to 4 years old infant, still need to add and sleep for 2 to 3 hours in the daytime sometimes; 5 to 10 years old takes 10 to 12 hours every day; 13 to 20 years old takes 8 to 10 hours every day; 21 to 30 years old takes 8 hours every day; 31 to 60 years old men nearly take 6.5 hours every day, women nearly take 7.5 hours; It takes 5.5 to 7 hours of every day over 60.
In addition, the expert also shows, the sleep disorder mainly has 4 kinds of manifestation: Insomnia, have a liking for, sleep, sleep - awaken the intersection of cycle and the intersection of rhythm and disorder and perversion of sleep. It refers to too many sleeps to have a liking for and sleep, it is a disease not to only suffer from insomnia, in fact, it is all diseases to sleep and sleep few more.
Sleep Used to
There are things that do not have thing that is left " Hang on the bed "
The good sleep habit can help the sleep, avoid it is difficult that the sleep takes place: Prevent drinking the caffeinated beverage from in 6 hours before sleeping on ' Tea, coffee,etc.) ; Avoid drinking, smoking in two hours before sleeping, it will make the sleep keep difficult to drink, and nicotine in the cigarette will make brain to be excited to cause, fall asleep difficult; Carry on regular exercise appropriately, but don't be before falling asleep. In addition, must not frequently go to see the clock because of falling asleep, will make you more anxiously and unfavorably and fall asleep in this way.
The sleep that wants to process health, will limit the behavior of the bedroom, there don't be a thing and have no thing to all get on the bed and lie for a moment; The choice of the pillow should not be too high; Posture of sleep lie on one's side best with right, but direction with east-west and best.
Sleep Environment
It is not good that the bedroom is too large to sleep instead
There are getting more important very in environment on sleep on it say expert and it is be good to build,sleep should getting safer, comfortable, quiet and place relax, the bedroom needs assigning meticulously, choose the bed clothes carefully according to one's own taste.
The space of the sleep should be small not great. On condition that influence using, the space of sleep makes people feel cordial and safe small, the sense, sense of safety that too spacious bedroom lets people have no backing, do not sleep well instead.
Sleep on bed lean wall against with bedside, both sides reserve passway as being kind, help, down bed, go to bed not merely so, and airiness well, feel spacious; Prevent the external world from bother ' Light and noise) ; Keep humidity and temperature of the bedroom, usually the temperature of the bedroom should keep at 16 to 18 .
Sleep Diet
It is difficult for agitation not to sleep drink a cup of syrup
Diet respect, try hard to eat little food before sleeping, can drink a cup of milk in order to help the sleep. In addition, when being overtired, can eat fruits such as the apple, banana, pear,etc.; Because it is difficult because of being agitated while falling asleep, can drink a cup of syrup; Millet, red date, wild jujube are the food of helpful sleep, can be used for boiling the porridge.
Sleep Type
Going to bed early and getting up early can nap appropriately
Going to bed early and getting up early type, go to bed before 10 o'clock in the evening, get up at about 5 o'clock in the morning, it is a kind of sleep type thought to be healthiest. Spirit is very good before this kind of people noon, slightly bad in the afternoon, the worst in the evening.
The getting up type of going to bed early late, go to bed before 10 o'clock in the evening, get up after 7 o'clock in the morning. This kind of people is long because of the time of sleep, fall asleep later, sleep soundly for time relatively short. Spirit is good in the daytime, but spirit obviously becomes bad after reaching dusk.
The getting up early type of going to bed late, go to bed after 12 o'clock at night, get up at about 6 o'clock in the morning. It is easy for this kind of people to fall asleep, sleep familiarly too. The energy of the daytime is obviously not so good as the evening.
The getting up type of going to bed late late, go to bed after 12 o'clock at night, get up after 9 o'clock in the morning. Most of this kind of people have feeling not having enough sleep, will feel the head is unclear in the morning, will take a favorable turn slightly in the afternoon.
Li Xiang says, to person going to bed early and getting up early, the appropriate afternoon nap is beneficial, will make the whole afternoon energetic. But afternoon nap time is proposed less than an hour, otherwise the sleep quality that will influence night.
Reporter From the bamboo Press photographer Wang Qian
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