One third of life is spent in sleep.
Therefore, having high-quality sleep will greatly improve the happiness of life.
Did you sleep well?
Pay attention to the following questions. Dr. Clove will help you sleep well.
How do you choose pillows?
Traditional pillows are often filled with natural plant materials such as buckwheat husk and cassia seed. They can fit the curvature of the head and neck, are not easy to collapse, and are refreshing and breathable. Some people also like the special taste of these plants and think they can help them sleep.
In recent years, [memory pillow] also quite fire. Pillow core is mostly some high elastic materials, soft and breathable, good resilience. Propaganda also said: Memory pillow can maintain the physiological state of cervical spine, reduce neck pressure, eliminate pain caused by bad sleeping posture, and effectively improve sleep quality.
Dr. Clove does think that it is best to use it comfortably. Choosing the right pillow according to one’s own habits can improve sleep quality.
Pillows that meet the following standards are good:
- When the pillow is compressed, Equal to the height of a fist. After sleeping, the occipital surface supports the bent part of the neck, preferably in a horizontal cylindrical shape, and has a certain hardness, which is 3 ~ 5 cm higher than the part supporting the back of the head, so that it can support the head and adapt to the height of the neck. In order to ensure that the head does not take off the pillow, the width of the pillow is at least 1.5 times the width of the shoulder.
Have a glass of milk before going to bed to help you sleep?
The explanation for this statement is that tryptophan in milk helps sleep.
Is that so?
Tryptophan does help sleep, but it may affect sleep quality when entering deep sleep. Moreover, tryptophan has to reach a sufficient amount to help sleep. The amount of milk in a glass is really limited.
The effect of milk on sleep is mainly [placebo effect]. Just like toys beside the bed and the gentle pat of my mother when I was a child, a cup of hot milk has long been associated with sleep-it is time to go to bed after drinking a cup of hot milk.
Dr. Clove’s advice is to avoid eating 2-3 hours before going to bed, let alone drinking or coffee.
If you are too hungry to sleep, a small piece of bread or a little fruit or a small amount of milk, soya-bean milk and yogurt are good choices.
Can there be plants in the bedroom?
Many middle-aged and elderly people like to raise some plants. Can they raise them in the bedroom?
Yes, but choose.
If the bedroom area is not too large, and there is no habit of sleeping with doors and windows open for a long time, you should give up those green plants with tall plants and broad leaves. Their oxygen consumption at night cannot be underestimated, which may affect the quality of sleep.
It is also necessary to avoid plants with irritating smell, such as rosemary, perfume lily, small potted eucalyptus, etc. High flower fragrance concentration is more likely to cause vertigo and discomfort.
In contrast, green dill, bracketplant, basil, mint, sage and the recently hot [fleshy plants] are all good choices.
It is also pleasant to sleep with green plants.
By the way, if it is rose, tiger prickly plum, cactus and other plants, it is also necessary to consider whether they are placed safely so as not to be stabbed.
Is snoring soundly?
It’s not.
Snoring may be an external manifestation of obstructive sleep disordered breathing syndrome.
Generally, slight snoring does not pose a health hazard, but strong and irregular snoring is a problem.
People who snore loudly have great respiratory tract resistance and often do not sleep well. They are easy to wake up due to lack of oxygen during sleep and feel listless during the day. Moreover, the risk of cardiovascular diseases among these friends is much higher than that of ordinary people.
What should I do?
Lose weight and avoid overwork during the day. Quit smoking and drinking, and do not have too much dinner. Don’t stay up late, don’t drink, tea or coffee before going to bed. Wear oral appliances when necessary. In more serious cases, consider using a household ventilator-continuous positive airway pressure (CPAP), or even performing necessary surgery.
Insomnia, can you take sleeping pills?
With the growth of age, the sleep demand of the elderly will gradually decrease. Therefore, to determine whether the elderly suffer from insomnia, other criteria other than sleep time should also be referred to, such as sleep quality, whether to recover energy after waking up, etc.
Moreover, due to the frequent chronic diseases of the elderly and the gradual degeneration of liver and kidney functions, the elderly should be very cautious in using sleeping pills, and it is necessary to consult doctors’ professional opinions in detail.
For serious insomnia in a short period of time, one should first go to the hospital to see if there are other problems, so as to avoid delaying the diagnosis and treatment of other diseases.
For people who have difficulty falling asleep and are easy to wake up, doctors usually recommend the use of long-acting sleeping pills. These drugs last for a long time and can be taken at most once a night.
For people who simply have difficulty falling asleep, short-acting sleeping pills can be used. Such drugs take effect quickly and fail quickly.
For cases where sleeping pills must be taken, they need to be taken under the guidance of doctors. Do not buy sleeping drugs without authorization and take them by yourself.
In China, general sleeping pills belong to special controlled drugs and can only be obtained by doctor’s prescription, while it is illegal for pharmacies to sell such drugs without authorization.
What about getting up all night?
Old age should not be the reason for [getting up late].
There are two main causes of nocturia. The bladder cannot hold urine or the amount of urine is more than normal.
The former may be caused by bladder problems or prostatic hyperplasia. The latter is mostly due to excessive drinking water, intake of diuretic beverages, drugs, or kidney function damage.
What should I do?
Friends who are willing can record the time and volume of urination, whether there is discomfort such as urgency of urination, and the situation of drinking water-after drinking water or other beverages, including porridge, soup and other liquids, record the time, type and approximate amount.
Then, try to change your lifestyle and behavior first. For example, don’t drink too much water before going to bed, and avoid drinking alcohol and coffee to make your sleep environment more comfortable.
Eliminate other environmental factors that affect sleep quality as much as possible, such as sound and light.
After adjusting your lifestyle, see if the situation of waking up at night has improved.
If the adjustment for a period of time is still not effective, you can take the records to urological surgery. Find out the specific reasons.
What about stiff neck?
Most stiff neck is closely related to sleeping pillow and sleeping posture.
Neck muscles and ligaments are always in an uncomfortable posture, which will be pulled or even torn, resulting in swelling and congestion. This condition will stimulate the corresponding nerve endings, produce local pain and cause muscle spasm.
As a result, the performance of stiff neck appeared.
After stiff neck, it is necessary to restrict activities so as not to cause or aggravate neck pain. Local hot compress and careful massage can relieve the pain to a certain extent. If the pain is severe, painkillers can be selected.
Choosing the right pillow, a good sleeping posture and sleeping environment, and strengthening the exercise of neck and back muscles are good for preventing stiff neck.