改善睡眠衛生
  • Sleep as much as possible to feel refreshed and healthy the next day, but not more. Limiting time in bed seems to consolidate sleep, and spending too much time in bed seems to be related to fragmentation and light sleep.
  • Wake up at a regular and consistent time in the morning. This can strengthen your sleep cycle and can help you fall asleep at a similar time every night.
  • A steady amount of exercise every day may deepen sleep, but occasional exercise may not improve sleep the next night. In addition, do not exercise before going to bed.
  • Occasionally loud noises, such as traffic and airplanes, can interfere with sleep, even for those who are not awakened by the noise and do not remember them in the morning. Playing white noise, using earplugs, or soundproofed bedrooms may help those who must fall asleep close to the noise.
  • Although an overly warm room can interfere with sleep, there is no evidence that an overly cold room promotes sleep.
  • Hunger may disrupt sleep. Therefore, snacks can help you fall asleep. Some good snacks include milk and cereal or turkey sandwiches, both of which contain tryptophan, an ingredient that helps sleep.
  • Taking sleeping pills occasionally may have some benefits, but long-term use of sleeping pills is not effective for most patients with insomnia.
  • Caffeine at night can interfere with sleep, even for those who can't feel it. Therefore, it is best to avoid caffeinated beverages at night.
  • Alcohol helps nervous people fall asleep more easily, but the resulting sleep is more dispersed. We recommend avoiding alcohol before going to bed.
  • If you feel angry and depressed because you can't sleep, you should not stay in bed. Instead, get up, turn on the lights and do different things, such as reading, watching TV, or doing simple handicrafts. Once you are sleepy again, go back to sleep.
  • Long-term tobacco use can interfere with sleep. Promoting good sleep habits is another reason to quit smoking .

Review

All comments are moderated before being published

HealthyPIG Magazine

View all
光學治療濕疹 - 全面總結

光學治療濕疹 - 全面總結

簡介 光療使用光波來治療某些皮膚問題。皮膚會暴露於紫外線 (UV) 光下一段設定的時間。光療利用人造的紫外線光源,紫外線也來自陽光。當與一種叫做甲氧補骨脂素的藥物一起使用時,這個程序稱為 PUVA 光療。 紫外線光能夠抑制皮膚中的免疫系統細胞,對於因免疫系統過度反應引起的皮膚問題有幫助。可以使...
什麼是「操縱者」?

什麼是「操縱者」?

操縱者,也可以說成「擅用手段的人」,「心機重的人」。操縱者利用欺騙、影響或者其他形式的心理操控來控制或影響他人,以達到自己的目標。他們的行為通常包含使用隱蔽、間接或偷偷摸摸的手法來獲得他們想要的東西,往往是以犧牲他人為代價。以下是一些常見的特徵和手段: 欺騙: 他們可能會說謊或扭曲事實來誤...
什麼是肌肉抽搐?你需要去看醫生嗎?

什麼是肌肉抽搐?你需要去看醫生嗎?

肌肉抽搐,也稱為肌束顫動,是指身體各部分出現不自主的肌肉收縮。以下是肌肉抽搐的原因、症狀及管理方法的詳細介紹: 肌肉抽搐的原因 壓力和焦慮 高水平的壓力和焦慮會導致肌肉緊張和抽搐。身體對壓力的反應會觸發神經系統,導致肌肉不自主地收縮。 疲勞 過度使用或劇烈運動後的肌肉疲勞會導致肌...
蘋果與牙齒健康:保護牙齒的小技巧

Apples and Dental Health: Tips to Protect Your Teeth

Apples are widely loved for their rich nutritional content and refreshing taste. However, apples' acidic and sugary content may also have an impact...
蘋果籽的毒性:它們真的有毒嗎?

Apple Seed Toxicity: Are They Really Poisonous?

Apple seeds contain cyanogenic glycosides, compounds that break down in the body to produce cyanide, which has raised concerns about the toxicity o...
有機蘋果與傳統蘋果:哪個更健康?

Organic apples vs. conventional apples: Which one is healthier?

Apple is one of the common fruits in our daily life, but when choosing, many people are confused whether to choose organic apples or traditional ap...
艾草:益處,營養,副作用,評論和推薦產品

Wormwood: Benefits, Nutrition, Side Effects, Reviews and Recommended Products

Highlights What is Artemisia? Background and history health benefits Instructions drug interactions Side effects and disad...
紅麴米:益處,營養,副作用,評論和推薦產品

Red Yeast Rice: Benefits, Nutrition, Side Effects, Reviews and Recommended Products

Highlights What is Red Yeast Rice? Background and history health benefits Instructions drug interactions Side effects and ...
什麼是草藥膏?

What is herbal ointment?

Highlights What is Herbal Salve? Background and history health benefits Instructions drug interactions Side effects and di...