It is better to sleep smartly than to sleep well.

Award-winning works (article category) of the Health Management Committee's "Popularize health knowledge, advocate healthy life" popular science collection

Author: Wang Ping, Lu Wei

Unit: Haikou People's Hospital

About 1/3 of a person's life is spent sleeping. Good sleep can help restore physical and mental strength and replenish energy, thereby maintaining good health and improving work efficiency and ability.

Chronic lack of sleep can cause serious problems for all systems in the body, especially the health of the heart and brain. Therefore, "healthy sleep means healthy body and mind"!

[Sleep right, get science]

Going to bed too early/too late: Going to bed between 10 and 11 p.m. has the lowest risk of cardiovascular disease.

Going to bed too early or too late can increase your risk of disease.

Too much/too little sleep: Many studies have shown that the relationship between sleep duration and cardiovascular disease is a U-shaped curve, indicating that 7-9 hours of sleep at night is the ideal cardiovascular health duration, that is,

The risk of cardiovascular disease is minimal.

Sleep quality: Sleep quality emphasizes the subjective evaluation of sleep satisfaction.

People who are healthier have a lower incidence of cardiovascular disease.

[Sleeping well requires attention]

Improve the sleeping environment: prepare comfortable mattresses, quilts, pillows, eye masks, earplugs and other bedding, dim the indoor lights, keep the bedroom air fresh and flowing, keep the indoor temperature appropriate, and use air conditioning in summer.

The ideal temperature is 25-26°C. Avoid smoking indoors.

Develop bedtime habits: Don’t eat too much dinner, eat light food; don’t drink a lot of water before going to bed; avoid smoking before going to bed, put down your phone and TV 1 hour before going to bed, soak your feet, listen to some soothing music, dim the lights in the room, and wait until you feel sleepy before going to bed. If you can’t fall asleep after lying in bed for 15 minutes, you should leave the bedroom, do some simple activities, and go to bed when you feel sleepy.

Adjust sleeping posture: Most people are advised to sleep on the right side to avoid compressing the heart and causing panic and chest tightness; for people with poor heart, they can properly raise their lower limbs when sleeping to improve microcirculation. People with cardiovascular diseases, the elderly or people with high blood pressure should not get up too quickly to avoid postural hypotension.

Regular work and rest schedule: It is best for adults to ensure 7-8 hours of sleep every night, and try to maintain regular sleeping and waking times to form their own biological clock.

Shorten the nap time: The nap time should not exceed 30 minutes. Too long a nap will affect the time to fall asleep at night.

Reduce stimulant drugs: avoid drinking alcohol and caffeinated beverages within 3 hours before bedtime; do not do any aerobic exercise after 6 pm and at least 3 hours before bedtime.

Due to people's fast pace of life, high pressure, psychological disorders, electronic products and other factors, sleep disorders are becoming more and more common. Under controllable circumstances, try to fall asleep between 22-23 o'clock and get 7-8 hours of sleep a day!