Sleep is very shallow, how to recuperate?

summary

Many friends have the problem of shallow sleep, which involves difficulty in falling asleep, dreaminess, waking up early, daytime sleepiness and so on. I also have sleep problems, so I would like to share some sleep knowledge and anti insomnia experience.

Sleep is very shallow, how to recuperate?

First, sleep is staged. In sleep, people are constantly in the "wake up - light sleep - deep sleep - light sleep - wake up" cycle. In other words, everyone has a light sleep and wakes up at night. The main problems for people who feel that they are not sleeping well are difficulty in falling asleep and difficulty in falling asleep after waking up in the middle of the night.

A lot of lifestyle changes are needed to get to sleep. It mainly includes the following. Avoid caffeine five hours before bed. Coffee, tea, cola and chocolate all contain caffeine. Don't smoke or drink before going to bed. Suitable bedroom environment. The bedroom should have good ventilation and comfortable temperature (about 20 degrees). The bedroom should be dark. Don't sleep with the light on. The mattress and pillow should be comfortable. Then, don't work or play in your bedroom.

Relax for half an hour to one hour before going to bed. You can listen to music, take a hot bath, read novels and watch TV. Don't be too excited and nervous before going to bed. Sleep when you are tired. Don't force yourself. You can't sleep. Do something easy. Get more sun during the day. Maintain a fixed biological clock. Try to go to bed and get up at a fixed time. Don't take a nap after 5 p.m. Have dinner early; The dinner should be light and easy to digest. If you are hungry before going to bed, add some simple and digestible food.

matters needing attention

Generally, noise and light make people wake up early in the middle of the night. The solution is as follows. Cover the windows with thick curtains to prevent the sun from waking you up. Or put on an eye patch. Put on muffled earplugs to avoid noise. Or use white noise to reduce the impact of other noises, such as turning on the fan while sleeping. Drink water properly at night. Drink too much, go to the toilet in the middle of the night; Too thirsty to sleep. If you still wake up in the middle of the night and can't continue to sleep, you can get up and relax for a while before going to bed. For example, listening to music, watching TV, reading novels and so on. If the above methods have no effect, consult your doctor.