How to enter deep sleep?

Human sleep is divided into light sleep and deep sleep, and the two types of sleep alternate until one wakes up. During deep sleep, the human brain gets sufficient rest. Deep sleep is very important for stabilizing emotions and restoring energy. The first three hours after people fall asleep are very important. Generally speaking, this is the time when they are in deep sleep. As we age, we spend less and less time in deep sleep, and many people complain that they don’t sleep well. So how do we enter a deep sleep state?

First of all, you must have a suitable pillow. "Cold head and hot feet" are conducive to sleep. There are three elements of a good pillow: 1. Appropriate height. The height of the pillow should be appropriate. You can refer to the pillow height measurement technology applied by Baidu - 3S body measurement and pillow determination.

2. Scientific golden ratio shape (the ratio of supine and side lying conforms to the fourth generation golden sleeping pillow technology)

3. In principle, appropriate hardness requires materials that are elastic, soft, have good heat dissipation performance, strong air permeability, dryness and good moisture absorption. Pillows made of buckwheat husks, rice bran, cattail sticks and tea leaves can keep the head temperature constant and are the preferred pillow materials. However, non-breathable fillings such as acrylic, silk floss, and foam plastic will increase the temperature of the head by 1°C to 2°C, and pillows made of wool fabrics will increase the temperature of the head further.

In addition, when choosing a suitable pillow, you should also pay attention to the height, hardness and length. The height should be based on maintaining a normal lordotic curvature of the individual's cervical spine. Generally, 10 cm to 15 cm is more appropriate. To improve sleep quality, you need a harmonious sleeping environment. The temperature in the bedroom is generally between 18℃ and 22℃, and the humidity is around 50℃ to 60℃. The room should be equipped with thicker dark curtains to block out light and sound. The hardness of the mattress should be moderate, preferably slightly harder, so that the human spine can be supported normally and the muscles can be completely relaxed.

First of all, we must develop good habits of going to bed and getting up on time, and follow the objective law of alternating sleep and wakefulness. In this way, sleep can be stabilized and excessive fatigue of cerebral cortical cells can be avoided. As we all know, a strict work and rest schedule is not only a guarantee for creative work, but also of great significance to physiological processes such as sleep and wakefulness. Strictly adhering to a schedule can make our sleeping and waking processes more natural and profound, perhaps even like a conditioned reflex.

Secondly, do not engage in intense mental work before going to bed, and avoid strenuous exercise or physical labor. Instead, you should take a walk outdoors and minimize subjective stimulation. Men who are easily excitable should not give exciting speeches before going to bed, read exciting books or magazines, or watch unforgettable movies or dramas. Don't eat dinner too late or too much. You should eat light food that is easy to digest, pay attention to eating more vegetables and a certain proportion of whole grains, and keep your bowel movements smooth. The seasoning should not be too heavy. It is not advisable to smoke at night, drink stimulating beverages such as strong tea or coffee, or drink too many beverages or juices. Cigarettes, tea, coffee, etc. will stimulate the brain, making it difficult for the brain to enter an inhibitory state, while drinking too much liquid food will lead to an increase in the frequency of urination, which is not conducive to falling asleep again.

As we all know, it is necessary to brush your teeth and wash your face before going to bed. But you should also develop the habit of washing your feet with warm water, which can promote blood circulation in the lower limbs and help you fall asleep quickly. If conditions permit, you can wipe your body with warm water or take a bath with hot water. Take off outer clothes before going to bed and change underwear in time. If conditions permit, you can wear loose pajamas. Keep bedding clean and dry it frequently to keep it dry and kill bacteria.

Deep sleep usually occurs half an hour after falling asleep. Nowadays, people are under great pressure and always stay up late, so many people's sleep quality is not good, they sleep for short periods of time, and have very little deep sleep. Poor sleep will affect the next day's work and study. For babies, deep sleep and light sleep each account for half, while for adults, deep sleep only accounts for 30%, so everyone desires to have baby-like sleep. Just follow the above points and you can easily improve your sleep quality.