圣贤养生(原神灸网)

睡眠不好,经常能做梦怎么办?如何改善睡眠?

前段日子睡觉经常做梦,梦到好意境的还好一些,醒来以后还能回味回味。梦到不好的噩梦就不好了,连早饭都不想吃,甚至不想起床,想要知道梦里的结局是怎么样的。于是,睡着……睡着……就迟到了!睡觉做梦是一件很正常的事情,但是频繁的睡觉做梦,真的是很影响睡眠质量的!第二天起床总是有些精神不足,身体疲惫不堪,头脑发胀。总是做梦影响睡眠怎么办?如何才能改善这种情况呢?


1. 放松心态,不要紧张
如果白天工作频率太快,精神过于紧张,晚上睡觉的时候就很容易出现做梦的情况,简单来说,就是白天太累了,所以晚上会做梦。试着减轻自己的生活压力,多放松心态,不要让精神紧绷,睡觉前不要想太多的事情,头脑放松,放松的心态是有利于改善睡眠的。
2. 加强锻炼,增强体质:
平时没有锻炼习惯的人,身体素质不好,晚上睡觉也是容易出现做梦的情况的。应当在生活中有适量的运动,提高自身素质,但是运动不能太劳累,适量即可。
3. 不滥用药物,特别是安眠药:
平时要注意不能随便乱吃药,药物一旦使用不当就会影响神经,导致影响睡眠,容易做梦。特别是具有安神促进睡眠类的药物,最好不要擅自服用安眠药,应该去医院购买,遵医嘱服用。


4. 注意睡眠环境:
睡眠环境对一个人的睡眠质量也是有很大的影响的,最佳的睡眠温度是15~24度,并且不要在卧室里面吸烟,二手烟对睡眠的影响很大,同时也会危害健康。
5. 调整枕头的高度:
枕头的高度对睡眠也具有很重要的影响,一般情况下为5~10厘米,不要太过,也不要过低。并且,睡觉用的枕头和杯子要经常拿出去晒晒太阳,有助于杀菌和杀死螨虫,提高睡眠质量。
6. 饮食上适当调节:
对于睡眠不好的人要在饮食上做出适当的调整,主食最好是以杂粮饭为主,在精白米中加入一些杂粮杂豆,可以增加维生素B族以及谷维素的摄入,对促进睡眠是很有帮助的。每天晚上睡前半小时可以喝200ml左右的牛奶,具有安抚神经的作用。对于失眠的人,可以检查一下自己是不是缺钙,注意补钙,预防失眠,饮食中注意不吃辛辣刺激的食物!


另外,平时不要经常看惊悚悬疑烧脑的电视剧或者电影,这些剧情对大脑的刺激比较大,经常看也会导致经常做梦,影响睡眠质量。一旦发现失眠质量下降,应当在生活中尽可能的做一些调整,避免因为睡眠不好而影响了第二天的精神状态。

Some days ago, I often dreamt of a good mood, and I can still remember after I wake up. Dream of a bad nightmare is not good, even do not want to eat breakfast, even do not want to get up, want to know the end of the dream is what. As a result, sleeping & hellip; & hellip; sleeping & hellip; & hellip; is late! Sleep dream is a very normal thing, but frequent sleep dream, really affect the quality of sleep! Get up the next day is always some mental insufficiency, body exhausted, brain bloated. How does always dream affect sleep to do? How can we improve this situation?


1.  Relax your mind and don't be nervous
if you work too fast during the day and you are too nervous, you will easily dream when you go to bed at night. In short, you will dream because you are too tired during the day. Try to reduce the pressure of your life, more relaxed mentality, do not let the spirit tense, do not think too much before going to bed, mind relaxed, relaxed attitude is conducive to improve sleep. Strengthen exercise to enhance physical fitness:
people who do not exercise at ordinary times have poor physical fitness, and sleep at night is also prone to dream. Should have the right amount of exercise in life, improve their own quality, but the exercise can not be too tired, appropriate amount can. Do not abuse drugs, especially sleeping pills:
at ordinary times, you should pay attention not to take drugs at random. Once the drugs are not used properly, they will affect the nerves, cause sleep problems and dream easily. Especially with sedative promote sleep drugs, it is best not to take sleeping pills without authorization, should go to the hospital to buy, take according to the doctor's advice.


4.  Pay attention to sleep environment:
sleep environment also has a great impact on a person's sleep quality, the best sleep temperature is 15 ~ 24 degrees, and do not smoke in the bedroom, second-hand smoke has a great impact on sleep, but also can harm health. Adjust the height of the pillow:
the height of the pillow also has a very important impact on sleep, generally 5 ~ 10 cm, not too much or too low. And, the pillow that sleeps with and cup should often take out bask in the sun, conduce to germicidal and kill mite, improve sleep quality.
6.
appropriate adjustment in diet:
for people who have poor sleep, we should make appropriate adjustment in diet. The main food is mainly coarse grain rice. Adding some coarse grains and beans to the white rice can increase the intake of vitamin B and oryzanol, which is very helpful to promote sleep. Every night half an hour before going to bed can drink about 200ml of milk, with the role of soothing nerves. For people with insomnia, you can check whether you are lack of calcium, pay attention to calcium supplement, prevent insomnia, and do not eat spicy food in your diet!



in addition, do not often watch thriller suspense brain burning TV series or movies, these plots have a greater stimulation on the brain, often watching will also lead to frequent dreams, affecting the quality of sleep. Once the quality of insomnia is found to decline, we should try our best to make some adjustments in our life, so as to avoid affecting the mental state of the next day because of poor sleep.

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