How long have you not had a good night’s sleep? People spend one-third of their time in bed, but more and more people work under pressure during the day and are not awake, and cannot sleep well or fall asleep at night. Therefore, sleep has become a problem that plagues many people. How to have a good sleep can start with understanding and mastering the factors that affect sleep rhythm
The biological clock and sleep pressure are the two major factors that control our day and night awakening and sleep patterns. Among them, the biological clock is most affected by light, which causes the brain to secrete substances to regulate the rhythm of wakefulness and sleep. The most obvious effect is melatonin. When the night comes and the sky darkens, the melatonin in the brain will be obviously secreted, increasing drowsiness. If the light is too strong at night, the secretion of melatonin will decrease, affecting sleep. Therefore, before going to bed at night, reduce the use of mobile phones and other devices with fluorescent screens, establish a good sleeping environment, use good shading curtains, and comfortable bedding.
The biological clock is also affected by diet and exercise. Therefore, foods containing caffeine should be avoided in the afternoon, such as coffee, tea, cola, chocolate, etc., and smoking and drinking should be avoided before going to bed. It is not advisable to have an empty stomach for dinner or to consume oil. Foods that are difficult to digest and regular physical exercise all contribute to the regulation of biological rhythms. At the same time, strenuous exercise should be avoided before going to bed. Sports enthusiasts can choose to exercise two to three hours before going to bed to protect sleep.
Another influencing factor of biorhythm is sleep pressure, which means that as time goes by, the brain will continue to increase its demand for sleep. The longer you are awake, the greater your need for sleep. When you sleep at night, you will sleep faster, deeper, and deeper, and sleep longer. Therefore, in order to establish a good sleep rhythm, once we wake up, we should not stay in bed again, and do not take a long nap, even if we did not sleep well in the first night, we should not sleep again.
Adjusting your sleep rhythm according to your own situation and referring to influencing factors can help you fall asleep easily and improve sleep quality.
