Sleep and Health
sleep and health
1. Sleep and Health – Sleep Principles
To sit back and relax to sleep, there are a few simple principles will be of great help:
Before going to bed not suitable for drinking coffee, tea, cola drinks and so there is a refreshing effect.
Dinner Do not eat too full, it is best to eat low-fat foods. No later than two hours before going to bed after eating dinner.
After dinner, walk, avoid violent sport.
Wash feet in warm water before going to bed can be used to improve blood circulation.
Before going to bed to do movements such as playing the tai chi, yoga, etc. and thought they were a good way to relax.
To maintain a quiet sleep environment.
Ideally 7-8 hours sleep every night, too much or too little sleep are non conducive to health.
Sleep should be regular, to develop at the same time each day to go to bed.
2. Sleep and Health – Sleep Environment
According to the advice of experts, in order to have a good sleep, the environment should pay attention to do the following:
2.1 good bedroom layout. Sleep should be safe, comfortable, quiet and relaxing place
2.2 The careful selection of beds and bedding, as one-third of your life to spend time with them. Bed is too soft or too hard will cause back pain. Bedding should also maintain a comfortable
2.3 to avoid external disturbance (light and noise)
2.4 The air and moisture to keep bedroom, if necessary, put in the radiator block of wet towels or install a humidifier
2.5 bedroom temperature should be maintained at 16 ℃ to 18 ℃
2.6 to avoid interference with the clock
3. Sleep and Health – stay up all night care
3.1 of improved nutrition
Something warm to eat when you stay up all night; must have a sufficient number of boiled water.
Less should be selected high quality protein, fat and vitamin B family foods such as milk, beef, pork, fish, beans, etc. can also eat nuts such as walnuts, jujube, longan, peanuts, etc., so you can play a anti-fatigue effect.
Do not instant noodles to fill his stomach, so as not to anger too. The best as far as possible fruit, toast, bread, zhou side dishes to fill their stomachs.
Stay up all night before the start, to a group of nutritional vitamin B pills. Vitamin B can be lifted fatigue, boosting the body’s anti-stress.
3.2 to enhance physical activity. According to their age and interested in exercise to improve their physique. Stay up all night if they feel the lack of energy or Yu Shui, it should be done for a while gymnastics, tai chi or to look at outdoor activities. When you stay up all night with the eyes, if more, the best 40-minute interval break of 10 minutes, or 15-minute break every hour or so. Can choose the distance, make eye-up exercises, etc..
3.3 The adjustment of circadian rhythm. Those who stay up late all year round should be based on work schedule, and constantly revised to adapt to.
3.4 to eliminate the burden of thought. Avoid those who often stay up all night anxiety and fear, should establish confidence in the work at night to maintain a pleasant mood and high emotions.
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low fat foods are very necessary for our well being, our bodies just hate fats _
if you want to protect the integrity of your heart, then low fat foods should be the thing to go ~”*