Today, Xiao Jiu has been moving his new home for one month. Everything in the new home is good, but there is a very depressing thing - every night at 22 o'clock, there is always some upstairs in the upstairs. The sound of walking, the sound of falling things, the sound of furniture hitting the floor, and so on. Extremely affects the feeling of falling asleep. Good and adequate sleep is good for your health. One of the symptoms of many mental and mental illnesses is sleep disorders or poor sleep quality. Poor sleep can cause many physical illnesses and even premature death. Sleep quality can be measured by 3 indicators: total sleep time, nighttime awakening, and time to fall asleep. One-third of human life is spent in sleep. According to incomplete statistics, if we cannot sleep well and often wake up during our sleep, at least two or three years of life are wasted on this. Therefore, it is not advisable to take actions before bedtime. Affecting the rest of the residents downstairs does not say, but also to add some trouble to their own sleep. Moreover, from a health point of view, these behaviors should not have occurred before going to bed. 1, do not do strenuous exercise Moderate exercise does help to sleep, such as doing a simple stretching exercise before going to sleep, rubbing the stomach, waist, can let the body and mind slowly calm down, with health care effects. However, exercising before going to bed will reduce the quality of sleep. To fall asleep, you should avoid strenuous exercise. Imagine how sweating before going to bed and how sticky the body is? If you take a shower, it will inevitably delay your sleep. Moreover, strenuous exercise can make people excited, and their heads are clearer, but it is easier to get rid of sleepiness and affect their sleep. Speaking of strenuous exercise, in fact, it is also in it... Although previous studies have stated that the best time is between 6-8 am and 3 pm, because everyone is busy going to work during the day, in order to not affect the quality of sleep. It is recommended to advance to 8:00 in the evening. There is also ample time for finishing afterwards. 2, do not drink too much water It is necessary to add a little water before going to bed so that when you get up the next day, your mouth and throat will not be too dry. However, it is not advisable to drink plenty of water before going to bed. For the experience of Xiaojiu, drinking more than 100 ml (a small cup) of water before going to bed will basically not start the night. But if you drink a big cup, you will basically wake up with urine. Drink plenty of water before going to bed, it will cause more urine, easy to affect sleep. In particular, people with poor bladder function may often get up late, so tossing, and the quality of sleep is certainly not much better. Older people, those who have eyelids that are prone to bloating, and those who often have frequent micturition urgency should control the amount of water they drink before going to bed. 3, do not eat too full before going to bed Xiaojiu is a person who does not like to eat supper. He is hungry and eats bread at most. When he is not hungry, he can brush his teeth and go to sleep. However, many people have the habit of eating supper, and often eat enough to eat and then go to sleep. As a result, it was found that the discomfort of squatting is difficult to fall asleep. There is a saying in the Chinese medicine saying "Stomach is not peace, then you are uncomfortable". This is the truth. Is it too much to eat before bedtime? One is causing stomach problems. The human digestive system needs regular rest and recuperation to maintain normal work. If you are full of food, food fills up in your stomach, but it can cause indigestion if you eat, and it can cause stomach problems and food reflux. One is affecting the quality of sleep. Even in the case of stomach discomfort, even sleeping is painful sleep. 4, emotions should not be excited Don’t think about watching exciting TV programs (such as horror movies) or singing karaoke and playing computer games with emotions before going to bed. It’s also not a good idea to think too deeply or to make you excited because bedtime emotions Excited, too nervous in the brain, the most obvious symptom is insomnia, sleep more sober at night. Of course, it is not that everyone does not want to be forced to sleep on their own, but this will be counterproductive and people will not be able to sleep. It is recommended to listen to some soothing, relaxing music before going to bed and think about something with calm thoughts. In addition, in order to better promote your sleep, you need to do some transformation of the hardware facilities. A qualified bedroom should have these elements↓ 1, slightly dark light The bedroom is a place for people to sleep, and it is also a private place for people to cultivate their bodies and minds. The ancients talked about the "darkroom of the Ming Hall." The lighting of the living room needs to be bright, while the lighting of the bedroom should be dark and should not be clear. This way is conducive to the privacy and warmth of the bedroom. The bedroom should be dominated by soft, seductive lighting, both in terms of use and hygiene. If the light is too strong, it will cause the body's biological clock to be confusing and not conducive to sleep. This will make people angry, irritated, and sulking. If the light is too dark, it can easily cause people to wilt and produce depression. 2, strong sound insulation Physiologists have discovered that in the process of falling asleep, people lose their senses in a certain order: sight, touch, pain, and hearing. If you suddenly hear a distant barking or noise from the roof when you are about to lose consciousness, these usually faint sounds often awaken people who are about to fall asleep. There are several ways to avoid noise. Soundproof ceilings, floors, and carpets are also good ways to absorb sound when decorating bedrooms. In addition, thicker curtains can be used to block extraneous noise. Personal protection can wear earplugs. 3, good ventilation Some people like to shut the windows and doors to sleep in order to isolate the noise. In a fully enclosed bedroom, if the air does not circulate, even if you sleep for one night, you will feel awake when you wake up the next morning. In order to keep the air in the bedroom fresh, it is advisable not to fully close the doors and windows, to open the windows half an hour before bedtime, to fully ventilate, and then to open the window with a small slit when sleeping, so that a small amount of air circulation throughout the night, without causing a hallway. 4, comfortable beds If it is a hard plank bed, the waist and back do not get balanced support, the spine can not maintain the normal curvature, will increase muscle pressure, make people back pain. However, it is more suitable for young people with a hunchback tendency. The soft bed is comfortable, but the soft bed cannot relax the spine. Instead, the ligaments and intervertebral space around the spine are overloaded. Therefore, it is not suitable for patients with osteoarthropathy such as lumbar disc herniation, nor for elderly people with loose bones. A good bed should be moderately soft and hard, and the thickness of the spring mattress should be 10cm. When lying flat, there are no gaps in the places where the neck, waist, and buttocks are clearly played. When lying on the side, you can keep in line with the spine. Sleeping is a big event of the day and I hope we can do our best to make it perfect!
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