Rest easy, milk sleep peacefully? Wrong! Here are the five keys to a good sleep.

One third of life is spent in sleep.

If you can have high-quality sleep, it is equivalent to having at least 1/3 of your happiness in life.

Did you sleep well? Test it!

1. Sleep in 30 minutes

2. Wake up during sleep (more than 5 minutes) not more than once.

3. Get back to sleep in 20 minutes

4. Sleep 85% of the time in bed (instead of playing with mobile phones, etc.)

If you can’t stop playing with your mobile phone in bed now, to be honest, don’t complain about society if you can’t sleep well.

If you have any other problems, keep looking down.

What about the [night house]?

There are two main causes of nocturia: the bladder cannot hold urine, and the amount of urine is more than normal.

The former may be caused by bladder problems or prostatic hyperplasia. The latter may be caused by drinking too much water or diuretic beverages, or drugs or kidney function damage.

At night, I always run to the toilet over and over again. I can’t sleep well. What should I do?

  1. First, try not to drink too much water before going to bed, let alone drink alcohol, coffee or strong tea.

  2. If you are willing, you can record your daily urination time, approximate urine volume, whether you are accompanied by discomfort such as urgency of urination, and the situation of drinking water, drinks, soup and porridge, etc.

  3. If the effect is still not good after a period of adjustment, you can take the records to urological surgery to find out the specific reasons.

Do you want to have a cup of milk before going to bed and sleep peacefully?

Tryptophan in milk can indeed help sleep, but the amount of a glass of milk alone cannot reach the effective amount.

Some people may say that they really slept well after drinking a cup of hot milk, but in fact it was mainly [placebo effect] (psychological effect).

It is also possible that only a small cup of [warm] boiled water can help.

If you want to have a good sleep, you should eat as little as possible 2-3 hours before going to bed, don’t be too hungry, don’t be too full, and don’t drink.

Can you put plants in the bedroom?

It is also pleasant to sleep with green plants.

Green dill, bracketplant, basil, mint, sage, and the recently hot [fleshy plants] are all good choices.

Avoid those with tall plants and wide leaves. Their oxygen consumption at night cannot be underestimated, which may affect sleep quality.

Also avoid irritating smell, such as rosemary, perfume lily, small potted eucalyptus, etc. High flower fragrance concentration is more likely to cause vertigo and discomfort.

By the way, if it is rose, tiger prickly plum, cactus and other plants, it is also necessary to consider whether the placement is reasonable, so as not to be stabbed.

What pillows are good?

As long as it conforms to your usage habits and is comfortable, you can improve your sleep quality.

In fact, whether it is a pillow made of traditional plant stuffing or a pillow core made of high-tech materials, a good pillow should look like this:

  1. When the pillow is compressed, it is equal to the height of a fist that stands up.

  2. The width of the pillow is at least 1.5 times the width of the shoulder.

  3. After sleeping, the occipital surface supports the bent part of the neck, preferably in a transverse cylindrical shape with a certain hardness, which is about 3 ~ 5 cm higher than the part supporting the back of the head.

Remember: pillows are used to pillow the neck, not the head.

Choosing the right pillow, a good sleeping posture and sleeping environment, and strengthening the exercise of neck and back muscles are all good for preventing stiff neck.

What should I do about snoring?

Snoring (snoring) may be an external manifestation of [obstructive sleep disordered breathing syndrome].

People who snore loudly have great respiratory tract resistance and often do not sleep well. They are easy to wake up due to lack of oxygen during sleep. They feel that they have no spirit during the day and the risk of cardiovascular diseases is much higher than that of ordinary people.

Not only do snorers not sleep well, but those lying on the side also suffer.

Generally, slight snoring does not pose a health hazard, but strong and irregular snoring is a problem.

  1. Lose weight and avoid overwork during the day.

  2. Quit smoking and drinking, and dinner should not be too full.

  3. Don’t stay up late, don’t drink, tea, coffee before going to bed.

  4. Oral appliances can be worn when necessary.

  5. In more serious cases, you can consider using a household ventilator or even performing necessary surgical operations.