People spend one-third of their lives in sleep, and good sleep is the foundation of good health. Lack of sleep often leads to a series of health problems, such as dry skin, dark circles, vision loss, cardiovascular disease and cancer, then what factors will affect people’s sleep.
What are the factors that affect people’s sleep?
1、Caffeine
Caffeine is commonly found in coffee and strong tea and has both pros and cons. The pros are that caffeine increases brain acuity, elevates dopamine levels, stimulates and improves mood. But caffeine affects your ability to fall asleep, and even after falling asleep, it keeps people alert and unable to go to a deep sleep at all. So you can’t drink caffeinated drinks after 3pm.
2、Alcohol
Alcohol inhibits the central nervous system and combines with certain receptors in the brain to make people more relaxed. Some people used to drink a glass of red wine before going to bed, thinking that it can relax the mind and body, improve the quality of sleep, in fact, this is the wrong idea. At first alcohol does allow people to fall asleep quickly, but will reduce the quality of sleep, even after falling asleep, also keep dreaming, or even wake up in the middle of the night. Although it can relax the body and mind, it will reduce the quality of sleep and affect the health of the liver.
3, heat
Core body temperature affects people’s sleep, and if the room temperature is too high, it can keep people tossing and turning and reduce the quality of their sleep. Lower core body temperature will affect the sleep latency period, as long as you ensure that the living room is cool, you can lower the core body temperature, sleepiness, and quickly enter a deep sleep.
4, light
Light can affect melatonin production, using melatonin to regulate the biological clock, the hormone secreted by the body to signal for the brain that it’s time to fall asleep. But electronic screens produce blue light, which inhibits melatonin production, resulting in poor sleep quality. Any item that can emit blue light will affect people’s sleep. Therefore, before going to bed to turn off all lights, even after falling asleep blue light will affect people’s sleep quality. If the living room light pollution is more serious, try to install thick curtains to block out the light. In addition, two hours before going to bed to avoid contact with blue light and lights, if possible, with shading eye mask.
5、Noise
Sudden noise can affect people’s sleep, especially those living in a noisy environment, try to wear earplugs when sleeping.
6, sports
Some people believe that the more exercise, the better quality of sleep. But two hours before sleep to do vigorous exercise, but will excite the central nervous system, disturbing people’s sleep.
7, magnesium
Magnesium is an essential mineral for the body, plays a vital role in the brain, when the lack of body will make the neurons abnormally excited, thus affecting the quality of sleep.
8, regular sleep
Everyone has their own biological clock, and the biological clock is the day and night pattern. You can improve the quality of your sleep by making sure that you wake up and go to bed on time. Before going to bed, you can listen to music, read or meditate to help people fall asleep quickly.
Warm tips
You should not eat a full dinner or go to bed on an empty stomach so as not to affect the quality of your sleep. You can drink a glass of milk or honey water before going to bed to calm your nerves. Learn to relax the body and mind, before going to bed can not do stimulating entertainment activities and work, and can not do stressful mental activities. In addition to create a good sleep environment, choose suitable and comfortable bedding, room temperature adjustment between 26 ~ 27 ℃, to ensure that the pillow height is appropriate.
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