According to my understanding, the efficiency of sleep is reflected in "the shortest time of sleep, in exchange for the longest time of energy". To achieve this, a regular routine is a prerequisite.

A regular routine actually regulates your biological clock. A regular biological clock will keep you energized during the day and create sleepiness at night. Some people would say that there are 24 hours in a day, and if I need 7 hours of sleep, wouldn't it be the same where I plug those 7 hours in? For example, wouldn't it be the same if I went to bed at 12:00 a.m. and woke up at 7:00 a.m. every day; and if I went to bed at 3-4:00 p.m. in the latter part of the night and woke up at 10-11:00 a.m. every day? I'd say not the same.

Much has been said about the effects of staying up late on your body, and I'm not going to mention it again. Beyond that, there are two differences. First, the quality of sleep you get when you sleep during the day is different from when you sleep at night. The light of day and the noise of other people can affect the depth of your sleep, which in turn affects your "rejuvenation". Also, real life rarely allows you to go to bed at 3:00 and get up at 11:00, and there will always be situations that take away from your morning. However, real life allows you to go to bed at 12:00 and get up at 7:00, which is much less likely to be disrupted. Regardless of the specific plan for each day, you will be able to get enough sleep.

Another issue that affects sleep efficiency is "how to fall asleep quickly". In addition to the well-known methods of "reducing the source of arousal" such as not playing with cell phones before going to bed and not drinking coffee or tea after dinner, I have also found that sleeping position also has an effect on the speed of falling asleep. I've also found that sleeping position has an impact on how fast you fall asleep. Everyone's habits may vary, but just for myself, I've found that if I lie on my left side for a while and then lie flat, I fall asleep quickly. On the other hand, if I lie on my side all the time, or lie flat all the time, I have a hard time falling asleep. This is my own "experience", and you may be able to learn something similar.

Five elements to improve sleep quality:

1. Quiet

When you sleep, keep the room quiet, close doors and windows to minimize noise.

2. Light

You should keep a low light when you sleep, turn off all lights in the room, and turn on a night light if you have a habit of getting up.

3. temperature

It is best to keep the temperature inside the room at around 20°C in winter, and sleep will become shallow above 24°C.

4. Bedtime intake

Dinner should not be eaten too late, too full, too oily, in addition, 1 hour before bedtime can drink a cup of hot milk, milk contains tryptophan to promote sleep.

5. Adequate exercise

Three hours before you go to bed, do some exercise such as: walking, playing badminton, jumping rope, etc.

In addition, there are several things you can do to promote sleep if you have the following symptoms:

※ High blood pressure requires pillow height!

Too high a pillow for hypertensive patients will affect the blood supply to the brain, and too low will increase the blood flow to the brain, both of which will lead to elevated blood pressure and discomfort. Especially people with hypertension with sleep apnea syndrome, because when lying on their backs, the root of the tongue falls back, easily causing respiratory blockage and danger, these people should pay attention to the use of side-lying position during sleep, and the choice of pillows should pay attention to keep the spine at the same level.

※ Coronary heart diseaseSleep with your body facing the right side!

Coronary heart disease patients in order to better protect the heart, it is recommended to take the head high and feet low right side sleeping position, can ensure that the whole body needs the supply of oxygen, reduce the amount of return blood, do not increase the load on the heart.

※ Cervical spondylosis adviceThe body sleeps flat on its back!

Patients with cervical spondylosis should emphasize conforming to the physiological curvature of the cervical spine, while lying flat can better maintain the natural curvature of the spine. If lying on the side may affect the blood supply to the brain, it is recommended to lie flat and sleep on a hard board bed.

I hope my reply can help you, if you have other questions, you can comment below to communicate with us oh~!

01. The time of going to bed at night should not be too late, moreover, it should not be too early (adjusted slightly according to habits, place and age), and go to bed only when you feel like sleeping.

　　02. In addition to sleep and sex, do not do other things in bed. (Read books, watch movies, watch TV and play cell phones all at once!)

　　03. In addition to sleep, usually try not to go into the sleeping room, so that the bed, the sleeping room and the time of going to bed, which are connected to sleep, to establish a conditioned reflex.

　　04. Don't force yourself to fall asleep, let nature take its course, don't keep checking your alarm clock and waking up in the middle of the night.

　　05. Wake up on time in the morning to maintain a stable biological clock.

　　06. Midday should not sleep more, to 30 minutes is appropriate, in any case, do not exceed 45 minutes, primary and secondary school students do not exceed one hour, especially to pay attention to is: there is sleep or not sleep to get up.

　　07. to limit the amount of time spent in bed to no more than the total amount of sleep you were getting before the insomnia, no matter what. (Weekend vacations are no exception!)

　　08. At all other times you should maintain a very alert and refreshed state and avoid naps.

　　09. If you didn't sleep well the night before, you must not make up for it the next day.

10. Before going to sleep, important things in advance, should not be engaged in over-excited activities before going to bed; should not drink alcohol, coffee, tea, should not eat hard-to-digest food, should not drink a lot of water, you can drink milk or sugary foods; before going to sleep, you can choose to take a shower with lukewarm water, so that our sleep has a kind of "sense of ceremony".

Many people have similar sleep dysfunction, especially with age, after the natural ability to sleep begins to decline, there will be difficulty in sleeping, difficulty falling asleep or waking up early, or sleep depth is very shallow, easy to wake up, sleep quality is not high, nightmares, daytime concentration and so on. Some people usually do not have much problem with sleep, but when they encounter some things, they will immediately be anxious and unable to sleep, such as: exams, business trips, traveling.

All sorts of sleep situations like this are trying to be adjusted for everyone, and the purpose of adjusting your sleep is also more than just sleep, because when you start adjusting your sleep, it's not your sleep you're adjusting it's your anxiety, it's your mindset you're adjusting.

When your anxiety level drops, all the many physical and mental changes due to anxiety will be adjusted, for example, some people usually do not have any physical and mental problems, but after a business trip, they are prone to headaches, and they are usually in very good health, but when they go on a business trip, they will be constipated, and so on, and the reason behind all sorts of such problems is because, when you go on a business trip and travel, meet an event, encounter a meeting, or a major event, your body is in a Stress state, in the state of stress, the biggest characteristic is:Physical and mental malfunctions.

Today, I want to pass on a piece of knowledge to you .

• First, sleep is an important signal, and adjusting sleep isn't just about sleep, either.Sleep is a sign that a person's anxietyOnce you adjust your sleep, being able to consciously get your sleep adjusted means that you're adjusting your anxiety and you're letting your anxiety go to get your body functioning properly. So, first piece of knowledge: insomnia is related to anxiety.
  

• Second, a person's insomnia or a person's anxiety can cause malfunctions and abnormalities in the functioning of the mind and body, and itSomething to do with our personality predispositions.Some people are born with the trait of anxious personality, and others are not usually anxious, but once they encounter an event, they will be unusually anxious, a business trip, a meeting, a major event, and insomnia will be induced under this anxiety. So, some people are anxious personalities and some have an anxious stress state induced because of an event. Both of these cause our neurological quality, which directly affects our sleep. So, there is a relationship between sleep and our personality and personality tendencies.
• Third, whatever personality tendencies we may have.Sleep can be improved, and it can be completely eradicated, theThere is even a training method that allows you to sleep better than the average person, all of which is achievable.
  

The first thing I give you is confidence, and that confidence comes from my own experience.

Since I was a child is anxious character, I remember the earliest insomnia phenomenon is in junior high school, before the college entrance examination on the continuous insomnia, to the university, life, exams are basically no pressure, and will not be insomnia; to graduate school when the pressure of learning increased, and then began to insomnia. I remember that when I took the master's degree examination in English, I wanted to go to bed early on the first night, but I couldn't sleep, so I had no choice but to take some pills, and I slept until 3:00 a.m. and woke up again, which means that the quality of my sleep was very bad at that time. In the beginning of graduate school six months, every day is early to wake up, five o'clock in the morning less than woke up, plus I every day is such an anxious personality, but then I will be finished into my sleep method, in a few months on the complete solution to the sleep problem, not only solved my sleep problem, but also solved the problem of my personality in the anxiety problem, and from then on, to now I am more than the average person's ability to sleep even stronger.

Once, in training, I didn't hear the alarm set for noon and kept sleeping for an extra forty minutes until the organizer woke me up and told me to go to class, and I realized I had slept through it. It's hard to imagine how anxious I must have been before class in the past, only to turn out to be sleeping like a pig now.

Don't worry about how bad your sleep is, I can turn you into a pig.

Today, the main thing is to give you the confidence to remember: everything can be fixed, don't worry about it.

Follow Xiaoming's two original headline numbers. 《赵小明心理团队 》 and 《心伙伴》 ~ named the hottest psychology column of 2017 by Headlines.com.

Zhao Xiaoming丨CCTV Finance Channel special psychological expert

Thanks for the invitation, the importance of quality sleep for the human body cannot be overstated. You can improve the quality of your sleep by doing the following:

First, a regular routine

Don't turn day and night upside down, have a regular routine and go to bed at regular intervals. It is recommended that you go to bed between 9 and 11 p.m. every night, and it is better to get eight hours of sleep. Children in their developmental years may need more sleep. Achieving a state of fullness of spirit and quick thinking is healthy sleep.

Second, keep the room quiet

The environment in which you sleep is very important; keep the room absolutely quiet, install soundproof windows and curtains, and wear noise-proof headphones.

Third, light is important

Make sure to keep the light dim and sleep with the lights off, leaving the lights on stimulates the human brain and makes it too light to achieve a deep sleep.

Fourth, moderate exercise

Proper physical exercise relaxes the muscles of the whole body, and blood enters the muscle tissues, which reduces the blood to the brain and produces a feeling of drowsiness, making it easy to fall asleep.

Fifth, do not overeat or drink stimulating beverages before bedtime

Don't eat too much at dinner, don't eat after 7:00 p.m., don't drink stimulating beverages such as tea and coffee before going to bed, and you can drink a glass of milk.

Sixth, correct understanding of insomnia, timely medical treatment

If you have long-term insomnia and poor sleep quality, you need to exclude whether there is any physical disease, such as hyperthyroidism and so on. Nowadays, many hospitals have specialized respiratory sleep department, it is recommended to go to the specialist.

I hope my answer is helpful to you, for more medical science, please follow my headline.

Insomnia is not a big deal, but if you don't pay enough attention to it, and insomnia lasts for a long time, it will not only cause some damage to the brain, but also some irreversible damage may occur. So how to improve the quality of sleep and efficient sleep?

Exercise during the day, especially the necessary aerobic exercise, can often have the effect of significantly improving the quality of sleep if it is continued for a long time. It should be noted that scientific research has found that anaerobic exercise does not significantly improve the body's sleep quality. Therefore, patients with long-term insomnia may consider running, jumping rope, hiking, cycling, swimming, dancing and other sports.

Reducing bad moods such as anxiety during the day, such as the presence of anxiety, can very significantly affect the quality of sleep that the body gets. This is because when a person is anxious, there is ruminative thinking present at this point, which ultimately makes the organism too excited to sleep. Thus, making it possible to reduce the feeling of anxiety can improve the quality of sleep of an individual to some extent. Other undesirable emotions include nervousness, restlessness, depression, over-excitement, anger and irritation.

The significance of a good night's sleep for good health is very important, so we must pay more attention to this situation in order to prevent the occurrence of some unnecessary harm.

Instructor: Lu Zhengqi, Professor, Chief Physician, Doctoral Supervisor, M.D., Director of Department of Neurology and Specialty Director of Neurology I, The Third Affiliated Hospital of Sun Yat-sen University.

Specialties: cerebrovascular disease, demyelinating diseases, central nervous system infections, headaches, Parkinson's disease and dementia.

If you find this article useful, please like or recommend it to your friends and follow [Medlink Media].

A good night's sleep is a guarantee that you will be able to work the next day, and ways to improve the quality of your sleep.

1. Exercise properly during the day.

Exercise during the day and sleep extraordinarily well at night. However, it is important to note that it is best not to exercise three hours before bedtime, otherwise, the secretion of adrenaline, which can lead to the inability to fall asleep quickly.

2. Reduce caffeine intake before bedtime.

Caffeine causes euphoria and can lead to insomnia when ingested before bedtime. Moreover, if you drink too much water before bedtime, it will affect your sleep as well.

3. Eat less for dinner.

If you eat too much for dinner, you will not only gain weight, but you will also not be able to digest it. After not digesting, tossing and turning, it is difficult to sleep.

4. Less cell phone swiping before bedtime

Before going to bed, play the phone, not only is not conducive to vision health, but also affect the sleep, play the cell phone before going to bed, often the more you play the more excited.

5. Dim the lights

Light affects sleep; dimming the light and creating a quiet and cozy bedtime atmosphere is conducive to falling asleep quickly.

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There are a couple of ways that I can improve the quality of my sleep for me.

1. Drink a glass of milk before bedtime

2. Have done at least one hour of exercise in a day

3. Studying and reading to the point where ...... wants to blow up (very good sleep because the mind is dead and doesn't want to learn anymore)

4. Drink your favorite beverage or a glass of water and then take a long, hot bath to continue your skincare regimen.

5. Turn the room temperature up a bit, then lie down on the bed and rub the soft quilt, it is easy to fall asleep and waking up is very refreshing.

6. Soak your feet after going to bed on the paste Nimishu, improve the quality of sleep, sleep will be more fragrant, not long, will not be insomnia.

7. Avoid thinking about problems before going to bed, you can rely on reading, listening to music to distract your attention

8. Don't put an alarm clock in the bedroom, as the ticking sound of an alarm clock will affect the quality of sleep

9. Do some complementary bedtime exercises to relax the body and promote blood flow. Let the body feel tired and generate sleepiness

10. No coffee, tea, alcoholic beverages before bedtime

11. Foot bath and foot massage 20 minutes before bedtime to relax the body and promote blood circulation, and long-pressing of the Yongquan acupoint and insomnia point (Baijie acupoint)

To sleep efficiently need to do the following: first of all, to adjust their own biological clock, to develop a good sleep habits, that is to say, their daily life in the sleep must be on time, to be regular, such as when to nap during the day (when to start to sleep, how long to sleep, when to get up), when to sleep at night, when to get up and so on. According to their own actual situation to develop their own work and rest schedule, whether during the day or at night every day as far as possible in accordance with their own work and rest schedule for regular sleep, the formation of their own biological clock, every day as long as there is no special important and important things as far as possible on time to sleep. This persists for a long time, the body slowly adapted to the time to go to bed naturally can do "baby sleep", because the body has adapted to the time, has developed a habit.

Secondly, some people just started to work and rest according to the schedule, but also a little uncomfortable, but be sure to adhere to, if you can not sleep can now do a few push-ups next to the bed, the body squatting, sit-ups, until the tired really can not do so far, and then go to a hot bath, rinse the body of the sweat, head down to fall asleep; if there are people due to the reasons for the above exercise is not suitable for the above reasons, you can go to bed for deep breathing, repeat 10 to 20 times, you can do "efficient sleep", if there are not suitable to do deep breathing, can also count the numbers can also be able to sleep peacefully. Repeatedly do 10 to 20 times, you can do "efficient sleep", if some people are not suitable for deep breathing, you can also lie in bed and count the numbers, but also be able to sleep peacefully. Finally, before sleep must be discharged from the inner thoughts, do not think of anything, lying in bed to be fully relaxed, the mind is as quiet as water. Let the body slowly into the sleep state. As long as you follow the above to do will be able to do "efficient sleep" can also be the most effective way to get rid of physical fatigue. Generally speaking, for people with high quality sleep (according to the above method of sleep), 2 hours of sleep during the day and 6 hours of sleep at night is enough for the body. It is also the healthiest and most scientific sleep time.

Nap and split sleep method such as like Da Vinci sleep method, like Nicholas like sleep on sleep is somewhat helpful, but does not apply, especially for working people simply can not be practiced. But for the elderly who are retired and have nothing to do can try. Feel particularly tired, sleep 10 to 15 minutes, and then wake up and continue to work, feel tired really can not, and then sleep for another 10 to 15 minutes. In fact, this method on the one hand, most of the working class is not applicable, on the other hand, its side effects are relatively large, long-term down is not conducive to good health, is a kind of "workaholic" long-term use of the method.

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One third of a person's life is spent sleeping, and if you don't sleep you can feel physically fatigued and even endanger your life, so sleep is very important. In order to have more time to work and study and to be able to do everything efficiently, we need to make sure that we get an effective quality of sleep at night. So how do you sleep efficiently?

1, half an hour before going to bed, do not exercise, play the phone, lie quietly, can be efficient sleep.If we want to ensure effective sleep, then we'd better not do anything half an hour before going to bed, that is, lie down quietly, so that our body can be relaxed before going to bed, and our body is kept in a comfortable state, so that we can improve the quality of sleep and effective sleep. Especially playing with cell phones and computers will make us more tired, and the blue light from electronic products will affect our sleep.

2. When you go to bed, make sure the room is dark. Do not sleep with the lights on.We need to ensure that we sleep efficiently and that the bedroom is dark when we sleep because people have evolved to sleep at night and work during the day. When we are exposed to light, we do not fall asleep easily and wake up easily and this affects the quality of sleep.

3. Eat less dinner and try not to eat late night snacks to ensure efficient sleep.Our body rests at night, and if we eat too much at night, even if we rest, the other organs of the body must move to digest it, making these organs unable to rest well, leading to a decrease in the quality of our sleep, which not only affects the spirit of the next day, but also affects the health of the body.

4, no tea and coffee before bed, this will help you sleep better.Many of us are accustomed to drinking coffee and tea in the evening, drinking these things have a refreshing effect, usually drink too much to stay up late. If we drink coffee and tea before going to bed, it will inevitably affect the quality of our sleep, resulting in our inability to have a good state of mind.

5. A hot bath or hot foot soak before bed can help you sleep better.This raises our body temperature, relieves fatigue, and warms us up before we go to bed so we can sleep more efficiently as our body temperature gets lower. It's a great way to keep us comfortable and sleeping efficiently, and it's good for our health, too, too

6, Relax and don't carry your daytime emotions and problems into the night to help you sleep efficiently.Before going to bed, we must relax and make sure that we sleep peacefully. Don't bring your daytime emotions and problems to bed at night, so your mind is always thinking about things, then not only do you tend to dream at night, but it also affects the quality of your sleep. I hope my answer can help you all.