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选择舒适的床单。床单的选择对睡眠质量很重要,建议使用棉质床单,因为天然纤维能吸去皮肤表面的水分,起到降温作用。凉席最好选择竹制或亚麻的,透气、吸汗、吸热性能较好。晚上少喝茶。咖啡或茶含咖啡因,有提神作用,会引起失眠。年轻人睡前1~2小时、老年人睡前3~4小时最好别喝含咖啡因的饮料,可以适当喝大麦茶。降低卧室室温。当卧室温度在18℃~24℃、床上温度为27℃时,睡眠质量最好。睡前1小时洗澡。水温不低于38℃,时间不少于20分钟。不要在床上做与睡眠无关的事。如进食、看电视、听收音机、思考复杂问题等。
Choose comfortable sheets. The choice of sheets is very important for the quality of sleep, it is recommended to use cotton sheets, because natural fibers can absorb the moisture on the skin surface, play a cooling role. Mat is the best choice of bamboo or linen, breathable, absorbent, endothermic performance better. Drink less tea at night Coffee or tea contains caffeine, refreshing, can cause insomnia. Young people 1 to 2 hours before going to bed, the elderly 3 to 4 hours before bed is best not to drink caffeinated beverages, barley tea can be appropriate to drink. Lower room temperature. When the bedroom temperature is 18 ℃ ~ 24 ℃, the bed temperature is 27 ℃, the best sleep quality. 1 hour before going to bed to take a bath. Water temperature not lower than 38 ℃, time not less than 20 minutes. Do not do anything in bed that has nothing to do with sleep. Such as eating, watching TV, listening to the radio, thinking about complex issues.