Bed orientation also has exquisite? How to get a good night's sleep

Family doctor online December 13, 2017

In winter, warm warm sunshine, the most beautiful but lazy sleep, the temperature drops, the rain, cold, wet day is also very suitable for sleep ~ however, according to a survey, adult insomnia prevalence rate is as high as 57% a year. On the one hand, many people suffer from insomnia. On the other hand, many people often stay up late and stay up all night, wasting precious sleep time.

What are the importance of sleep?

Regions, deputy director of the first people's hospital of guangzhou nansha hospital doctors Tang Liang said, "plain question naive theory of ancient times" said: "eating well, daily life have often, don't jump to make law, so can form and spirit, and his old age, degree of centenarians is to". It can be seen that since ancient times, our people have attached great importance to the health care function of the living.

Tang said that the importance of sleep in general has the following aspects:

1. Eliminate fatigue and recover strength; 2. Protect the brain and restore energy; 3. Strengthen immunity and recover the body; 4. Promoting growth and development; 5. Delaying aging and promoting longevity; 6. Protect the mental health of people; 7. It's good for your skin.

How to keep a good sleep? Make the bed to have exquisite

1. Sleep prone

Lying down refers to the direction of the head during sleep.

'try to avoid lying in the north,' says Mr. Tang. "The key of the golden key" is proposed: "the head is not lying north, and the wall north is not the bed." "Old and old heng yan an" also points out: "the first do not lie north, the meaning is to avoid the ground qi", the ancient health health home is basically consistent on this point. Think that the northern part of water, Yin and the Yin, the main winter of the main cold, fear of the north head and the cold qi directly injure the human yuan Yang, harm the yuan god's mansion.

In clinical investigation, the incidence of cerebral thrombosis was higher than that of the elderly in the south of the head. Foreign information indicates that the head north of the foot is lying prone to induce myocardial infarction.

2. Sleep time

Spring, summer, appropriate is late to bed and early to rise (need to sleep about 5 ~ 7 hours a day), autumn should be early to bed and early to rise (need to sleep about 7 ~ 8 hours a day), after entering the winter, the winter should be early to bed late every day (about 8 ~ 9 hours of sleep). So in the four - time growth of the collection rule.

The average person is short of sleep and the average person sleeps long in bad weather. Experts recommend that you should get up before sunrise, not too late.

People who are "late sleepers" or "early sleepers" should find their own body clock. On time, can improve the efficiency of sleep rest. Traditional health care believes that the body needs a proper rest when it comes to taking a nap, namely, the children (11:00 a.m. to 1:00 a.m.) and noon (11:00 to 13:00).

Traditional Chinese medicine believes that when meridian, Yin and Yang transition, the extreme prosperity and decline, the body of qi and blood between Yin and Yang is extremely unbalanced, must be reclining, waiting for qi.

Modern studies have also found that the power of all organs in the body drops to a minimum between 0 and 4pm. From 12:00 to 1:00 noon, it is the time of the most fatigue of the human body, so the quality and efficiency of the meridional sleep are good, and the character is healthy. According to statistics, the incidence of heart and cerebrovascular diseases can be reduced by the nap of the elderly.

3. Sleeping posture

Sleep like a bow, the effect is good, to the right side of the burden light. Experts believe that it is not suitable to lie down or bury your head in the quilt, especially if the elderly lie on their backs, lie down, and lie on their left side. Research shows that "sleeping like a bow" can properly reduce the force of the earth's core.

Due to many on the left side of the body, the human heart to the right side can relieve pressure on the heart, is advantageous to the gastric emptying, near to avoid in the heart chest at the same time, avoid awakened by nightmares.

For women, lie on your back and lie down. Tummy can cause the blood circulation of facial skin to be affected, causing wrinkles to increase. Lying on the back is bad for women's pelvic blood circulation, which can cause various menstrual diseases. Pregnant women can lie on the left side, especially in the middle and third trimester.

4. Sleep environment

The bedroom is not too big, area is less than 20 square metre. The bedroom wants the light to be dark, keep quiet, try not to turn on the light to sleep. Avoid placing too many appliances in your bedroom to make sure your brain doesn't get too much interference during rest. Also, don't wear anything: necklaces, bracelets, rings, watches, dentures, mobile phones and other items to sleep, otherwise it will affect your health.

Tip: sleep 10

The ancient people in our country summarized the sleep experience as "sleep ten taboo" : one taboo on supine; Two avoid worry; Avoid getting irritated before bed; Avoid eating before bedtime; 5 avoid sleeping with your words; 6 avoid sleeping in the light; 7 avoid sleeping with open mouth; To repeat the first night; 9 avoid lying in the wind; Don't sleep in the fire.