It's too hot to sleep in the summer. Is there any way to make us sleep?
Many people think that sleeping in the summer is not good because of hot weather. Actually, this is not the only reason. When the night temperature exceeds 25°C, the human central nervous system is more excited and it is difficult to fall asleep. However, the main reasons for poor sleep during the summer months are short days and long days, which are caused by prolonged sunlight exposure. When the sun rises in the morning, the suprachiasmatic nucleus in the brain sends a signal to the pineal gland, and the melatonin secreted during sleep decreases, which directly leads to a gradual increase in brain alertness. In this way, even if the surface still stays asleep, the body has gradually turned to awake. This is why it is too late to sleep at night. Even if you slept in the morning, you still feel sleepless.
Here are five small ways for women to improve their sleep quality. It is also very simple to develop “sleeping beautyâ€!
1, pay attention to regulate the diet
The diet of insomnia patients should be rich in protein and vitamins, not greasy, and not high in calories. Usually you should not drink tea and coffee, especially at night. Don't overeat before going to bed. Abdominal distension can also cause insomnia, and it is not good for the stomach and intestines. Eat more lotus seeds, carrots, sea cucumbers, etc., to strengthen nutritional supplements and improve physical health. Eat more brain foods, such as walnuts, animal brains, milk and so on. Eat pears, cabbage, fungus, wax gourd, seaweed, celery, and tomatoes.
2, release the pressure
Many women suffer from insomnia because of too much stress. To improve sleep quality, you need to release stress. No matter what method you use to release stress, you can do it without harming the interests of Others. When the pressure is released, the body can release it. Relaxed, the quality of sleep is guaranteed. When many women are unable to sleep, they are lying in bed and turning over and over again. The more eager the mental state is, the worse it is, and the more sleepless they are, the more disgusting they are. When you can’t sleep, you can get up and do other things. For example, watching a movie, listening to music, and surfing the internet not only mean time passes, but when people get tired, they naturally feel sleepy and help sleep.
3, massage soles improve sleep quality
Because of the continuous increase in the pressure of survival, modern women are also in a state of intense tension for a long time. This is the result of insomnia, dreams, and more. To improve the quality of sleep, massaging your feet is a good choice. At the same time, massage the soles of the feet can also be a good way to remove the excess toxins in the body, especially after taking a cold cup of boiling water after massage the soles of the feet. This is because after the feet are massaged, the blood circulation and metabolism of the body will be significantly accelerated, which can effectively eliminate the excess waste in the body, improve the function of the kidneys, and people will be more spiritual and younger.
4, take a walk and help fall asleep as soon as possible
Take a walk for 10-20 minutes to allow the blood to circulate to the body surface. After going to sleep, the skin can be “liveâ€. If you don’t read newspapers after lying down, do not think about problems and reduce brain activity, you can sleep faster.
5. Exclusion of disease causes insomnia
For example, if your original sleep is normal, healthy and there is no particularly great psychological pressure, you should pay attention to whether the pressure on your work is too great, or if there is any physical disorder. Neurological diseases and diseases of the endocrine system also affect people's sleep quality. It is also less likely to be found, so it is recommended that patients with long-term insomnia can go to the hospital for a check.
Prevention of insomnia
1, the law of life: the treatment of insomnia must first develop a good pattern of life, a good way of life can allow people to reduce the chance of illness. In life, we must pay attention to eating and drinking not to over-taste, nor to overeating. The main thing is to pay attention to the regularity of daily life, to get into the habit of sleeping on time, and to establish a regular biological clock.
2, to overcome the psychological: insomnia is indeed a disease that is not easy to treat, some patients always feel very scared after insomnia, afraid that they can not sleep at night, but according to experts, fear of insomnia is Less than any preventive effect will only make people worse off. Therefore, you must have confidence that you can have a good night's sleep, and you must have confidence to overcome insomnia when you are insomnia.
3. Appropriate exercise: Insomnia can also be treated by exercise, because proper exercise can make people's body healthier and it can also promote night's sleep. However, one thing to note is that you should not do too intense activities in the evening. This will have an impact on your sleep.
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