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- 新版跑狗图高手料 - longfu123.cn

2018-08-20 15:13 来源:凤凰平台zc9660.com

   - 新版跑狗图高手料 - longfu123.cn

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  二四六天天好彩资料 天天好彩 二四六天天好彩资料

   - 新版跑狗图高手料 - longfu123.cn

 
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睡前千万别做3件事,睡不好老得快!教你1招60秒内快速入睡

2018-08-20  yangtz008


3.21 世界睡眠日


睡不好的人越来越多了。不信你问问身边的年轻人,十个中有八个都会说“困”


而关于“怎样才能睡得更好,我们听过不少说法,比如——


睡前喝点小酒,能睡得更香!

洗洗睡,可以做个好梦~

睡前做些运动吧,保你倒头就睡。


丑话说前面:这些传播得很广的助眠法,不靠谱,因为……


睡前小酌,醒后更累


爱喝酒的人,总是能说出酒的千般好处。但是有些“好处”,其实是祸害。


比如有人说“睡前喝点小酒,有助安睡”。



固然,酒后容易入睡,但由酒精所诱导的睡眠不容易持久,酒气一消,容易清醒,醒后就再难入睡。


并且,在整个睡眠周期中浅睡增加,深睡减少,靠酒来催眠,睡醒后会感到更加疲乏。


而对于有呼吸系统疾病和爱打呼噜的人来说,喝酒还会引起呼吸道肌肉松弛过度,更容易发生睡眠呼吸障碍(打鼾),睡得更差了。


睡前洗澡,当心辗转反侧


朋友小C昨晚向小编抱怨:


本想洗洗睡,结果辗转了半宿……悲催。


其实,躯干温度下降、手脚温暖,才是睡个好觉的良好状态。刚洗完热水澡,躯干温度较高,并不适合马上就睡。



可以在睡前1.5~2小时洗澡,让体温上升。接着,身体自动调节温度,2个小时后,躯干温度有所下降,就会产生睡意。


为了防止手脚变冷,洗完澡后可以穿上袜子和鞋子保暖,也可在睡前用温水泡脚。


睡前用温水泡脚15分钟左右,可以促进血液循环;水里加点生姜、肉桂,效果会更好;泡脚时双脚内外脚踝互相摩擦,刺激脚踝附近的穴位,也有助于睡眠。


睡觉时别穿太多,否则躯干温度升高,也会影响睡眠。



睡前运动好?可能适得其反


不是说运动有助于睡眠嘛?于是吭哧吭哧去跑了步,洗了个热水澡,再往床上一躺——咦,精神得很呢,哪睡得着……



运动,的确有助于睡眠。一些已经形成的理论提示:运动不仅能缓解压力和焦虑,还能促使大脑分泌5-羟色胺(一种促进睡眠的化学物质),使入睡更快,深度睡眠比例加大,夜里觉醒次数变少。


但是,身体获得这种好处的前提是:运动至少要在睡前两个小时进行,否则大脑过于亢奋,反而更睡不着。


所以,有人想借睡前剧烈运动,使身体疲倦而后易睡,是错误的。


尽量选择白天或下班后的一两小时内,散散步、慢跑、骑自行车、游泳等有氧运动,一周3~4次,每次20~30分钟。


真正的助眠法,了解一下!


 01  限制白天的睡眠时间


晚上容易睡不好的人群,要避免午睡或打盹。否则会减少晚上的睡意和睡眠时间。


 02  睡个好枕头



一个好枕头,要满足这样的标准:


长扁形枕头的最佳长度为50厘米,圆柱枕头长45~55厘米即可。


宽扁形枕宽15~20厘米最佳,圆柱枕直径12~14厘米为宜。


至于高度,成年人以10~12厘米为宜(仰卧时,枕高为自己的一拳;侧卧时,枕高是一拳的高度加一掌的厚度)。8个月左右的婴儿为1~3厘米,新生儿可不用枕头。


软硬度稍柔软,硬度适中。“弹簧枕”、“气枕”并不算健康好枕。



 03  床就是床,是睡觉的地方



不要在床上看书、看电视、工作。


如果上床15分钟后仍不能入睡,干脆下床读一些轻松的书,不要躺在那里翻来覆去。待在床上,只会让你把床和失眠联系起来。


 04  保持卧室清洁、安静,远离噪音,避开光线刺激等


 05  最有效的方法,其实是建立起自己的生物钟


养成定时睡觉与起床的习惯,偶尔因为熬夜工作/学习而晚睡,早晨最好也按时起床。


遇到节假日,避免多睡懒觉;睡眠不能存,睡多了晚上更遭罪。


 06  最后,给大家介绍一种4-7-8呼吸法,由美国亚利桑那州一位医生发明,有助于在60秒内快速入睡。


4-7-8呼吸法,即吸气数到4,憋气时数到7,吐气时数到8。


具体方法如下:


  • 闭嘴,用鼻子吸气,在心中默数4个数(1、2、3、4);

  • 憋气,从1数到7(1、2、3、4、5、6、7);

  • 嘴巴吐气,默数到8(1、2、3、4、5、6、7、8)。


以上的步骤,重复3到4遍。坚持六到八周,效果较好。


小编决定今晚就试试!


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