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人的一生有1/3的时间是在睡眠中渡过。睡眠的好坏直接影响人们的生活、学习和工作。如何保证好的睡眠,有下面几个方面:一、睡眠时室内空气新鲜。室内空气不流通,空气污浊,或者蒙头睡觉,都会影响睡眠效果。因此,要保持室内空气流通,最好开窗睡觉,以便大脑皮层得到充分的氧气供应。但不能让风直接吹到头面部,以防感冒甚至面部神经麻痹。二、寝室内外要安静,不要有噪音、强光、气味、蚊蝇等外界的干扰。室内温、湿度适宜,卧具被褥干净整洁,柔软舒适,睡眠时最好不穿厚长的衣裤。三、睡眠时不能有饥饿或过饱感,不得有腹胀、尿频、咳嗽、疼痛等不适刺激,也不得吸烟、喝酒、喝浓茶、喝咖啡或吃酸辣刺激性食物,若条件许可,可在睡前喝杯牛奶为宜,脑电图证明,温牛奶有助于安静的甜睡,特别是在后半夜。四、睡前用温水洗脚。人常说:“睡前洗脚胜吃补药”。洗脚可改善局部血液循环,消除疲劳,使机体产生轻松的感觉,利于入睡。
One-third of one’s life is spent in sleep. The quality of sleep directly affects people’s lives, learning and work. How to ensure good sleep, the following aspects: First, the room when the fresh air sleep. Indoor air does not flow, dirty air, or Mengtou sleep, will affect the sleep effect. Therefore, to keep the indoor air circulation, it is best to open the window to sleep, so that the cerebral cortex to get adequate oxygen supply. But can not let the wind blow directly to the head and face, to prevent colds or facial nerve paralysis. Second, the bedroom should be quiet inside and outside, do not have noise, light, smell, mosquitoes and other external interference. Indoor temperature and humidity suitable bedding bedding clean and tidy, soft and comfortable, it is best not to wear long, heavy clothes when sleeping. Third, sleep can not have hunger or saturation, may not have abdominal distension, frequent urination, cough, pain and other discomfort to stimulate, nor smoking, drinking, drinking tea, drinking coffee or eating spicy spicy food, if conditions permit A cup of milk before going to bed is appropriate, EEG proof, warm milk helps quiet sweet sleep, especially in the middle of the night. Fourth, wash your feet before going to bed with warm water. People often say: “feet before going to bed to eat tonic medicine.” Foot washing can improve the local blood circulation, eliminate fatigue, the body produces a relaxed feeling, conducive to falling asleep.