睡眠质量不佳 失眠调理的十个小方法-看世界

睡眠质量不佳 失眠调理的十个小方法

现代社会生活工作节奏快,人们需要面对各种各样的压力,导致失眠的情况普遍出现,特别是对于中青年人,工作生活都需要花费大量精力,如果睡眠质量不佳,对身体健康和日常生活都会有危害。那么失眠有哪些方法可以调理呢?下面跟随360常识网一起来了解一下。

现代社会工作节奏快,人们需要面对各种各样的压力,导致失眠的情况普遍出现,特别是对于中青年人,工作生活都需要花费大量精力,如果睡眠质量不佳,对身体健康和日常生活都会有危害。那么失眠有哪些方法可以调理呢?下面跟随360常识网一起来了解一下。

With the rapid pace of work in modern society, people need to face a variety of pressures, resulting in insomnia. Especially for young and middle-aged people, work and life need to spend a lot of energy. If the quality of sleep is poor, it will be harmful to health and daily life. So what method can insomnia be recuperated? Let's follow 360 common sense net to learn about it.

失眠的危害

The harm of insomnia

1、失眠会导致人体免疫力减退。其奥妙在于睡眠对人体会产生一种称为胞壁酸的睡眠因子,此因子可促使白细胞增多,巨噬细胞活跃,使人体免疫功能增强,从而有效预防细菌和病毒入侵。

1. Insomnia will lead to hypoimmunity. The secret lies in the fact that sleep produces a sleep factor called parietal acid on human body, which can increase the number of leukocytes, activate macrophages, enhance the immune function of human body, and effectively prevent the invasion of bacteria and viruses.

2、长期失眠会使人体加速衰老,缩短寿命:经研究发现,深度睡眠的下降会引发生长激素分泌量的明显减少,而生长激素分泌量的多少决定人的衰老程度和速度。晚上10点至凌晨2点,是体内细胞坏死与新生最活跃的时间,此时不睡眠,细胞新陈代谢就会受影响,人就会加速衰老。

2. Long term insomnia will accelerate the aging of human body and shorten life span: it is found that the decline of deep sleep will lead to the obvious decrease of growth hormone secretion, and the amount of growth hormone secretion determines the degree and speed of aging. From 10:00 p.m. to 2:00 a.m., it is the most active time for cell necrosis and regeneration in the body. If you do not sleep at this time, cell metabolism will be affected, and people will accelerate aging.

3、人须通过睡眠获得休息和能量:晚上睡不好,大脑容易缺血缺氧,加速脑细胞的死亡,造成大脑皮层功能失调,引起植物神经紊乱,严重者可导致神经官能症等。

3. People need to get rest and energy through sleep: sleep at night is not good, the brain is prone to ischemia and anoxia, accelerate the death of brain cells, cause dysfunction of cerebral cortex, cause autonomic nervous disorder, and even lead to neurosis.

4、中老年人长期失眠会引发高血压,心梗、脑梗等病的暴发比平时要高25%。

4. The long-term insomnia of middle-aged and old people will cause hypertension, and the outbreak of myocardial infarction, cerebral infarction and other diseases is 25% higher than usual.

失眠调理的一些方法

Some ways to recuperate insomnia

1、学会释放心中的压抑;在日常社会生活中,总是会遇到各种各样的问题难以解决,使人心情压抑,如果长期的压抑积累在心中无法释放,就会导致失眠。因此,要解决失眠的问题,就要解决导致失眠的那个问题,但事实上往往难以做到的。所以要学会释放这种压抑,比如你可以向亲密朋友一吐苦水。你会惊喜的发现,吐完苦水,虽然问题还没有解决,可你的心情已经好受很多了。

1. Learn to release the depression in your heart; in daily social life, you will always encounter a variety of problems that are difficult to solve, making people feel depressed. If long-term depression is accumulated in your heart and cannot be released, it will lead to insomnia. Therefore, to solve the problem of insomnia, it is necessary to solve the problem that leads to insomnia, but in fact, it is often difficult to do. So learn to let go of this repression. For example, you can spit out bitter water to close friends. You will be surprised to find that after spitting out the bitter water, although the problem has not been solved, your mood has been much better.

2、努力解决导致你失眠的问题;人生来就是为了解决问题的,如果有了问题,就应该勇敢的去面对。有的问题,就不需要解决,随着时间流逝问题也就逐渐消失;有的问题,目前无法解决,可能过一段时间就可以解决;有的问题,通过自己的努力和他人的帮助,会很快的解决。遇到问题,要能够审时度势,为之努力,或许在努力的过程中你会感到疲惫,而换来一场甜美的睡眠。

2. Try to solve the problem that leads to your insomnia. It is born to solve the problem. If there is a problem, you should face it bravely. Some problems do not need to be solved, and gradually disappear with the passage of time; some problems, which cannot be solved at present, may be solved in a period of time; some problems, through their own efforts and the help of others, will be solved quickly. When you encounter problems, you should be able to judge the situation and work hard for it. Maybe you will feel tired in the process of working hard and get a sweet sleep.

3、学会放松自己;睡前听一会儿古典音乐,让自己的思绪不断的遨游,慢慢的,你就会进入梦乡。有条件的话,可以找一些温情的或励志的电影,你的内心会增添几分正能量,把那些让你失眠的负能量给抵消掉。

3. Learn to relax yourself; listen to classical music for a while before going to bed, and let your mind constantly roam. Slowly, you will fall asleep. If possible, you can find some warm or inspirational movies, which will add some positive energy to your heart and offset the negative energy that makes you insomnia.

4、学会睡前平静自己的心态;如果躺在床上还是不能入睡,你也不用担心,一定要放缓自己的心态,不要有压力,一切随遇而安,要知道,入睡的关键便是平静。

4. Learn to calm your mind before going to bed. If you still can't sleep in bed, you don't need to worry. You must slow down your mind and don't have pressure. Everything goes with the flow. You should know that the key to sleep is calm.

5、适当的增加运动;运动是治疗睡眠的非常有效的方法。一场运动回来之后,你会感觉身体非常的疲惫,洗个澡后,你就可以尝试着去睡眠了。只要坚持适当的运动,一定会有助于改善睡眠。

5. Increase exercise properly; exercise is a very effective way to treat sleep. After an exercise, you will feel very tired. After taking a bath, you can try to sleep. As long as we stick to proper exercise, it will certainly help to improve sleep.

6、睡前泡脚;如果你还在为失眠而困扰,不妨试试用睡前泡脚增加睡眠吧。睡前可以用微烫的热水泡泡脚,至额头有些小虚汗为佳,也可用稳迈舒运动按摩或镂空的磨脚石搓一搓,促进血液循环,改善睡眠质量。

6. Soak your feet before going to bed. If you are still bothered by insomnia, try to increase your sleep by soaking your feet before going to bed. Before going to bed, you can use the hot water to bubble your feet. It's better to have a little sweat on your forehead. You can also use the steady Maishu exercise massage or the hollow grindstone to rub it to promote blood circulation and improve sleep quality.

7、按摩太阳穴;按摩太阳穴来增加睡眠。每天按摩太阳穴,百会穴数次,用保健木梳梳头5分钟,从而保持心情舒畅,解除烦恼,消除思想顾虑。

7. Massage the temples to increase sleep. Massage temples and Baihui acupoints several times a day, comb your hair with health care wood for 5 minutes, so as to keep your mood comfortable, relieve your worries and eliminate your worries.

8、生姜;生姜的气味有安神的作用,使大脑皮层受到抑制,闻着这些气味能帮助入睡。方法非常简单易行:将15克左右的生姜切碎,用纱布包裹置于枕边,闻其芳香气味,便可安然入睡。这种方法一般在使用10天至1个月后睡眠就会明显改善.

8. Ginger: the smell of ginger has a calming effect, which makes the cerebral cortex inhibited. Smelling these smells can help you fall asleep. The method is very simple and easy: about 15 grams of ginger will be cut up, wrapped in gauze and placed on the pillow, smell its fragrance, then you can fall asleep safely. This method is generally used in 10 days to 1 month after sleep will be significantly improved

9、菊花茶;具有适度的镇静效果,对无法放松的神经或身体来说,它是完美的天然对抗手段。

9. Chrysanthemum tea: it has a moderate calming effect and is a perfect natural means of confrontation for nerves or bodies that cannot relax.

10、蜂蜜;往你的温牛奶中或香草茶中放入少量蜂蜜,能促使你的大脑停止产生进食素,进食素是最近发现的一种与保持清醒有关的神经传递素。

10. Honey: put a small amount of honey into your warm milk or vanilla tea, which can make your brain stop producing the pheromone, a recently discovered neurotransmitter related to keeping awake.

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