Medical Week Hui: 20 Tips to Make One Third of Your Life Happier

20 tips make you happier for 1/3 of your life.

Are you still worried about not being able to sleep during the day and at night? Come and see the 20 tips compiled by Doctor Zhou Hui for you.

1. Put an end to blue light in your bedroom

Turn off the computer, palm computer, TV and mobile phone before going to bed, and cover the electronic alarm clock at the head of the bed.

Step 2 Avoid napping during the day

If you are sleepy in the afternoon, go out for a walk, drink some ice water to refresh yourself, or call a friend.

3. Cover the time shown by the alarm clock

Looking at your watch in the middle of the night will make you more unable to sleep, throw your alarm clock into the drawer, under the bed, or turn around.

4. A pillow between your legs can relieve lumbago.

When lying on your side, a pillow between your knees can effectively reduce the pressure on your waist and make people with lumbago sleep more soundly.

Step 5 Make your neck more comfortable

Choose a suitable pillow, and don’t bend your neck too tired by watching TV before going to bed.

STEP 6 Put your mattress around

Mite allergy symptoms such as sneezing and itchy nose are likely to affect your sleep quality. It is a good choice to cover pillows, bedding and mattresses with sealed dust covers.

7. Bed only for sleep and love

Let the bedroom only have the function of [rest] and [relaxation]. Below 25 degrees Celsius is the sleep temperature for matters.

8. Give your body [an alarm clock]

Insist on sleeping and getting up regularly every day. Once you wake up, immediately put yourself in a bright environment for the next half hour. Light is the best regulator of the biological clock.

9. Don’t eat caffeine after noon

After noon, stop eating and drinking caffeinated foods and drinks. Note that some painkillers and diet pills also contain caffeine.

10. Exercise before going to bed should pay attention to intensity,

Strenuous exercise is more appropriate 4 hours before going to bed. Low-intensity exercises such as yoga and tai chi before going to bed are very good for sleep.

11. Eat less at night

If you eat dinner late, eat less and stop eating milk cereal, cheese and biscuits within one hour before going to bed.

12. Drinking before going to bed is actually not good.

Drinking at night can make it easier to fall asleep, but it makes it easier to wake up in the middle of the night. Hot milk and herb tea are actually better choices for evening drinks.

13. Drink less water at night and turn on a night light in the toilet.

Getting up at night makes it harder for people to fall asleep. On the one hand, it is cold, on the other hand, it is strong light. Leave a nightlight in the toilet, and it is easier to fall asleep after getting up at night.

14. The softer the light before going to bed, the better.

Use a 15 W reading lamp one hour before going to bed to enter the sleep state faster.

15. Sound isolation

The sound of fans, air conditioners and white noise can isolate the sound that makes you wake up suddenly, such as dogs barking and children crying. Earplugs have the same effect.

16. Try not to smoke for four hours before going to bed

Nicotine is exciting. If you have insomnia, it is a good reason to quit smoking.

17. Get your pet out of bed

Cats and dogs move around in the middle of the night. Sleep with them. You can’t expect a good sleep. Try to train them to love their nest.

18. Bed time is to relax!

Starting one hour before going to bed, put down all daytime work, arguments and unfinished decisions, find some relaxed reading materials, and cultivate sleep mood.

19. Take sleeping pills carefully

Some sleeping pills have a powerful effect of causing addiction. They must be used according to the doctor’s advice. They should not be used for a long time, nor should they be taken as the main method to help sleep.

20. Please see a doctor for insomnia for more than one month!

At such times, the insomnia clinic or psychiatric clinic in the general hospital can give you better help.

Say fat is really fat? Girls, pay attention

Do you have a sister who always says [I am too fat] when she is already thin? Note that a recent study to be published in the journal Psychological Science points out that teenagers who mistakenly think they are fat have a higher risk of obesity in adulthood.

The study involved 6,523 American teenagers. Researchers recorded their height, weight and self-assessment of weight, such as being too thin, normal, overweight and obese, at the ages of 16 and 28 respectively.

The results showed that some healthy-weight teenagers mistakenly believe that they are overweight. However, the risk of obesity in adulthood is 40% higher than that of those who know their weight accurately.

However, why is this happening?

According to psychologist Sutin, There may be several mechanisms at work. These teenagers may adopt some unhealthy weight control behaviors, Such as diet pills or vomiting, are believed to lead to long-term weight gain. Moreover, their false perception of weight may be related to lower self-management ability. In addition, these children may be affected by [obesity discrimination] and will also lead to obesity in adulthood.

Moving is the first step to health.

As we all know, WHO advocates that people exercise for 30 minutes a day five days a week. But some researchers feel that such advice is too demanding for some people. Professor Philipe from Toulouse University Hospital in France said that more than one-third of adults in the world fail to meet the standard of exercise, and those who are sedentary may even feel depressed.

However, in recent years, many studies have found that even if the amount of exercise does not reach 30 minutes per day, short-term exercise is still beneficial to health compared with sitting still all day.

A 2012 study found that people who walk 1 to 74 minutes a week have 19% fewer deaths from various diseases than those who do not exercise at all. Another 2014 study pointed out that running for 5 to 10 minutes a day can reduce the risk of death from heart disease.

Professor Borchers of Ohio State University believes that even if WHO guidelines are not met, for people who never exercise, being able to make them move is already the [first step] of their health.

Mental stress during pregnancy may affect the development of the fetus.

A recent study published in the Journal of Physiology pointed out that stress hormones of expectant mothers can affect fetal development.

The study used a mouse model, Researchers injected mice at different stages of pregnancy with glucocorticoid, also known as adrenocortical hormone, They found that raising the level of glucocorticoids in pregnant mice caused the mother to eat more, but the placenta’s ability to deliver nutrients to the fetus decreased.

Dr. Owen Vaughan, the lead scientist of the study, believes that glucocorticoid levels during pregnancy affect the absorption of nutrients by the fetus, thus affecting long-term physiological development. If there is a similar mechanism in humans, it may require special attention for pregnant women who are under stress or need glucocorticoid for treatment.