Hi, my name is Dr. Ni. Are you always insomnia, sleep very light and wake up easily?
Recently released China sleep research report shows that over the past decade, the average Chinese people fall asleep two hours later, and the average sleep duration has increased from 8.5 hours in 2012 Shortened to seven hours in 2021, sleep time has been reduced by 1.5 hours, and only 35% of Chinese can sleep enough for eight hours.
So how do we save our sleep?
First, the environment is very important, to create a bedroom suitable for sleep, to ensure a quiet and dark environment. Light can cause a decrease in melatonin secretion, which affects sleep quality. Therefore, it is necessary to ensure that the secretion of melatonin is normal.
Second, do relaxing things an hour before bedtime, such as bathing, reading, etc., but never use electronic products before bedtime.
Third, maintain a daily biological clock, and have a fixed bedtime every day, the body will slowly adapt, the biological clock will remain stable, and insomnia will be relieved.
Fourth, don’t eat dinner too late, blood sugar will rise after eating, and the body will be more excited and less likely to fall asleep. If you are hungry before going to bed, don’t eat anything high in sugar, you can drink some hot milk.
Fifth, keep exercising every day, but don’t exercise before going to bed, try to exercise three hours before going to bed. Sixth, when you wake up in the morning, you should open the curtains to create fluctuations in melatonin, so that the body knows that there is light during the day and not sleep, and that it is suitable to sleep at night.