Somatosensory music can make sleep more quality

Nowadays, with the rapid development of society, everyone is fighting for their own survival, which inevitably leads to anxiety, insomnia and so on. This requires us to know what sleep style is the most correct and suitable for us.

Some people think they have to sleep eight hours a day, but in fact they don't have to. Medical studies have shown that most people only need to sleep five or six hours a day to stay energetic. Of course, for people who have developed an eight-hour sleep habit, it is not easy to change it.

Someone has summed up some experience that may help you improve your sleep quality. First, you have to have a clear goal. Reduce the amount of sleep you save, and actually use what you normally want to do instead of having time to do. Then you can do it in this order: for the first two weeks, live and rest according to your old habits, but make a note of the time and feeling you fall asleep every day. Wake up at the same time, half an hour late at night. This gradually reduces sleep in half an hour. If you feel inappropriate, go back to the original time, maybe your sleep time should not be reduced.

Sleep time is reduced to six hours, and can continue to reduce, so as to find out the minimum sleep time you need, if not adapt, stop. In doing so, we should proceed step by step and with ease, without haste. When your sleep time is reduced from eight hours to six and a half hours, you might as well sleep six hours at night and add another half hour at noon. If you need to, you can sleep half an hour more on the weekend, but it's not necessarily necessary. Don't break the rules you've formed.

Sleep posture is also important. Sleep posture not only affects the brain activity during sleep, but also affects the growth and development of the face, and even causes facial deformity. Therefore, in order to improve the quality of sleep and make the face grow normally, we should pay attention to sleeping posture.

The most unhygienic sleeping position is prone. Because prone, chest breathing movement is not smooth, the weight of the upper half of the body will be pressed on the chest, so that can not breathe freely, easy to make people have nightmares.

Many people like to lie on their side. Left lateral recumbent posture is not good, the apex is easily compressed. It is ideal to lie on the right side. It can relax the muscles of the whole body, breathe freely, and minimize the physiological activities of the heart, lung and gastrointestinal tract. At this time, the heart is not oppressed, and the lungs breathe freely to ensure that the body needs oxygen during sleep. The ancients said "lying like a bow" refers to this kind of sleeping capital.

However, according to the experts concerned, when lying on the side, the tongue body is easy to be inserted between the upper and lower teeth, especially some children are also accustomed to padding their faces and pillows with their hands. Such a long-term side-to-side, it is easy to form a habit of tongue-spitting and swallowing on one side. Over time, it will cause asymmetric development of the left and right jaws, so attention should be paid to adjustment.

It's better to lie on your back. When you lie on your back, you can breathe freely and your heart is not compressed, so you can get a better rest. But pillows are important when you lie on your back. If the pillow is too high or too low, the muscle activity between the mandible and hyoid will be increased, which will result in the change of the position of the mandible. Therefore, experts believe that: adult pillow height is generally 10 to 15 centimeters, children pillow height is 7 to 8 centimeters, less than one year old infant pillow height should be as high as the mother's forearm. Generally speaking, the facial, submandibular and neck muscles should be fully relaxed to keep breathing smooth.

Choosing pillows is very important. The random use of pillows without any choice will not only make people feel bad, but also affect people's health. Relevant experiments show that when the pillow height is between 6 and 9 centimeters, EEG first appears stable rest waveform. This shows that this pillow height is easy to get the best sleep. Sleep pad the head a little higher, can reduce the head congestion, prevent dizziness and irritation caused by sleep, eyelid edema and other phenomena.

But it is not that the higher the pillow, the better, long-term use of high pillow, neck fixed in front of curvature, easy to make neck bone deformation, shoulder acid, headache and other symptoms will follow. Anterior cervical curvature can also compress the carotid artery and impede its blood circulation. Carotid artery is the way to supply blood to the brain. If the blood flow of the carotid artery is blocked and the blood flow of the brain decreases, it is easy to cause cerebral hypoxia and accelerate the consumption of oxygen by brain cells. So it is the reason that some people feel tired and uncomfortable after waking up. In addition, after falling asleep, the internal organs are resting, the heart beats and lungs breathe slowly, the pillow is too high, the heart to the head blood supply is laborious, without any reason to increase the burden on the heart.

It is said that cervical spondylosis has become a common disease among middle-aged and elderly people, and 35% to 40% of them are caused by long-term pillow. People do not know that their cervical spine is in suspension when they sit on the pillow carelessly. It is easy to straighten the normal physiological curvature of the cervical spine, causing insufficient blood supply to the cervical muscles, metabolic disorders, and serious headache, neck, shoulder and arm pain, finger numbness, arm weakness, and even muscle atrophy. Shrinkage, vertigo, tinnitus, deafness, blurred vision and other symptoms affect human health.

For example, people who lie on their side need a pillow with higher stiffness so that they can get extra support from their neck. People accustomed to lying on their back should choose a pillow that is not hard or soft, so that their head can sink comfortably into it.