Is sleep length important or is sleep habit important?

People's normal sleep time is generally about 7-8 hours, but this number is not determined in life. Some people sleep for 10 hours, still feel very tired, but some people sleep for 5-6 hours, which is enough, and get up energetic. In fact, it has nothing to do with the length of time. The most important thing is the quality of sleep.

Japanese sleep guidance expert and vice president of Yuqing clinic pointed out that due to the different physical conditions of each person, the relationship between good sleep and duration is not so obvious, the key is whether to fall asleep within 10 minutes after lying down. 10 minutes is a turning point. Falling asleep before that is conducive to entering the stage of deep sleep, and then secrete more growth hormone to help eliminate fatigue; if you haven't fallen asleep since then, it is easy to lose sleep or reduce the quality of sleep. To this end, Ping Tian Cong introduced several sleep quality improvement techniques to help you fall asleep quickly.

Morning: tryptophan is an essential amino acid for the human body. It is taken at breakfast and converted into melatonin at night, causing sleepiness and helping to sleep. Banana is rich in tryptophan, eat one for breakfast, not only to supplement nutrition, but also to help sleep. In addition, milk and other dairy products, soy milk and other soy products, as well as meat are rich in tryptophan, breakfast can be eaten as appropriate.

You can't eat any more 3 hours before sleep, otherwise the digestive system is still working after sleep, which will affect sleep; you can often eat shrimp, shellfish or sea fish, which are rich in astaxanthin, have strong antioxidant capacity, have protective effect on melatonin, and help improve sleep quality.

Evening: bath can raise body temperature and relax muscles. It is recommended to take a bath 1-2 hours before going to bed. In this way, the body temperature will drop just before going to bed, bringing about heavy sleepiness. However, it should be noted that the water temperature should not be too high, otherwise it will activate the sympathetic nerve function and make you unable to sleep. It is better to take 38 ℃ ~ 40 ℃; soak for about 20 minutes, or take a shower for 10 minutes, then wash your head for 5 minutes, and finally take a bath for 5 minutes. The effect is just as good. When taking a bath, you can drop a few drops of lavender essential oil and other plant essential oils with calming effect in the water, which is more helpful to improve the sleep quality.

After a busy week, many people want to have a good sleep in these two days. Do you think that can make up the sleep? This can only sleep more tired, the effect is counterproductive. This is also one of the reasons why people are listless after holidays, so it is the most important to keep a healthy and regular sleep habit.