No kidding, changing to a thicker quilt really helps with sleep!

“People spend about 1/3 of their lives sleeping.”

This fact is very touching

I feel like I've slept through all the good times.

But now

If you mention this sentence again

The first reaction of many people is

Nowadays, many people sleep less

I'm afraid it's only 1/4 or 1/5

All of them are "specially poor students"

Some people want to sleep but can't

Some people just don't want to sleep.

Unknowingly

In fact, many people's sleep quality

It's gotten worse

☞ Difficulty falling asleep and falling asleep again at night. The elderly take more than 30 minutes to fall asleep, while the young and middle-aged take more than 20 minutes.

☞ Having too many dreams like one episode after another in a TV series, or having nightmares all the time;

☞ Light sleeper, wakes up at the slightest disturbance;

☞ It is difficult to get up, and you feel groggy and yawn a lot when you first get up;

☞ The next day you will feel dizzy, weak, listless, have memory loss, and slow reaction.

If any of these symptoms persist for more than three months, it means that you have a big problem with your sleep and it has gradually affected your daily life.

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In general, the quality of sleep depends mainly on your mental state the next day.

You will be full of energy and refreshed the next day, even if you slept less than you should the night before;

If you feel clumsy, have poor memory, and are confused the next day, even if you have slept for a long time, it means that there is a big problem with your sleep.

Cover with a thick quilt

I'm not kidding, covering yourself with a thick quilt really helps with sleep , and there's evidence to support this.

A new study published in the Journal of Sleep Research found that changing to a thicker quilt can help the body increase the release of melatonin, thereby improving sleep quality.

The researchers collected saliva samples from participants when they covered themselves with thicker and lighter quilts to analyze the effects on melatonin, oxytocin, cortisol, and the sympathetic nervous system. The results showed that the weight of the quilt had a significant effect on melatonin concentration: when covered with a thick quilt, the increase in melatonin concentration in the participants' saliva was greater.

Of course, although the study found that thick quilts can indeed help sleep better, the heavier the quilt, the better. A quilt that is too heavy can easily compress the chest, affect breathing, and create a sense of oppression , which is not conducive to sleep.

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Normally, a quilt in winter should not exceed 8 kilograms. Even if you want to have a better sleep, it only needs to be a little heavier than usual.

Learn to do relaxation training before bed

You can start with the simplest abdominal breathing relaxation training:

1. After lying down, bend your knees 90 degrees, put your right hand on your chest and your left hand on your abdomen. Try to relax your hands and feel the movement of your chest and abdomen when you breathe.

2. Inhale through the nose and exhale through the mouth. When inhaling, expand the abdomen as much as possible; when exhaling, the abdomen slowly falls back. Keep the chest still during the whole process, and do it for 10-15 minutes each time.

Of course, this doesn't mean that you will definitely sleep well by using this method. After all, there are many factors that affect sleep, such as environment, mental state, physical illness, etc. Relaxation alone may not necessarily solve the problem.

If your sleeping condition is particularly bad, it is recommended to go to the hospital for systematic treatment.

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Eat some sleep-inducing foods

As we all know, good sleep is closely related to melatonin, and many people like to take melatonin to help them sleep.

In fact, melatonin does not have to be taken specifically. Many foods contain melatonin , such as:

Grapes, cherries, bananas, etc.

Eating more of these fruits on a regular basis can also help you sleep.

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On the contrary, those foods that easily cause insomnia should not be eaten, such as:

Tea, milk tea, coffee and so on.

If your body is sensitive to caffeine, it's best to avoid these foods starting in the afternoon.

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These sleeping habits need to be corrected

1. Avoid sleeping too much during the day and develop a regular biological clock;

2. Use the correct sleeping position, do not sleep on your stomach or curled up;

3. Reduce the amount of water you drink before going to bed and control the number of times you get up at night;

4. Don’t stay in bed too long, and don’t go back to sleep after getting up;

5. Don’t listen to music before going to sleep, and control environmental factors.

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Of course, for most people

Want to have a good sleep

The most important thing is

Quit the phone

Statement: This article is a medical-related educational popular science article. It does not involve specific treatment methods or medical behaviors and cannot replace hospital visits.

Experts who reviewed this article

References

[1] Yu Jucheng, Chen Sijing, Chen Xie, et al. Non-drug treatment of insomnia[J]. Chinese Journal of Clinicians, 2023, 51(12): 1389-1393.

[2] Zhao Yunhao, Luo Xian. Research progress on the epidemiology and pathogenesis of insomnia[J]. Chinese Journal of Clinicians, 2023, 51(12): 1397-1401.

[3] Chen Meng. Analysis of the current status of research on the factors and treatment of insomnia among college students[J]. The Great Doctor, 2023, 8(19): 141-144.

[4] Pei Xuyao, Sun Yan. Research progress on non-drug treatment of insomnia disorder[J]. Nursing Research, 2023, 37(23): 4278-4280.

Content Production

Editor: Zhang Fuyao

Map: Yue Shuang