Healthy sleep initiative content

The contents of the Healthy Sleep Initiative are as follows:

First, six measures of night health care

1, vegetarian dinner: Be vegetarian for dinner, and don't overeat. Overweight will make the stomach swell and affect the normal activities of the heart and lungs. Oily meat and animal food will increase blood lipids.

2, the bedroom should be quiet: the bedroom should have fresh air, suitable humidity and quiet environment.

3, get up slowly: don't get up too fast at night, so as not to faint and fall down due to transient cerebral ischemia.

4, the right bed: it is best to sleep in a wooden bed with a soft mattress or mattress, do not sleep in a soft' spring bed', so as not to cause low back pain for a long time.

5, the pillow is suitable: the height of the pillow should be moderate, and it is appropriate to punch and a half. The hardness of the pillow should be moderate, which is beneficial to the unobstructed respiratory tract and will not cause stiff neck.

6. Bring your own medicine: Please bring your own bedside health care medicine box for patients with cardiovascular diseases. The medicine cabinet should be equipped with nitroglycerin tablets, nifedipine, indomethacin and other drugs. Once the disease occurs, you can take it at will for timely treatment.

Second, nine points for attention in sleep

1, sleeping environment: the bedroom is clean, the air is ventilated, it is not dry or humid, the light is soft, and the temperature is18-20℃; The hardness of the bed is moderate, the bedding is clean and soft, and the height of the pillow is appropriate.

2. Take a walk before going to bed: Take a walk for 30 to 60 minutes before going to bed.

3, washing feet before going to bed: washing feet with warm water is conducive to eliminating fatigue, is conducive to the transformation of brain cells from excitement to inhibition, and promotes sleep.

4, drink water before going to bed: drink water before going to bed, so that the blood can be properly diluted to prevent slow blood flow during sleep and lead to thrombosis.

5. Drink milk before going to bed: Drinking milk before going to bed can soothe the nerves and supplement calcium to prevent osteoporosis.

6. Brush your teeth before going to bed: it can protect your teeth and improve your sleep quality.

7. Wash your face before going to bed: prevent cosmetics and dirt from irritating the skin.

8, side sleep: can eliminate fatigue, conducive to gastrointestinal digestion and emptying.

9. Don't sleep with your head covered: Sleeping with your head covered in bed affects your breathing and is not good for your health.

Three, the ten elements of healthy sleep

1, think less: don't think about melancholy things before going to bed, sleep first and then sleep.

2, peace of mind: control your emotions before going to bed, don't be angry, sleep in peace.

3, do not eat: do not eat before going to bed, too full affects sleep.

4, holiday language: don't talk too much before going to bed, master food without words, sleep without words.

5, turn off the lights: don't turn on the lights to sleep, turning on the lights to sleep will make people feel uneasy and damage the health of their eyes.

6. Shut up: Don't breathe through your mouth. It is unsanitary to breathe with your mouth open. The mouth, pharynx, larynx and lungs are stimulated by cold air, which is prone to respiratory infection.

7, ventilation: ventilation before going to bed, keep the bedroom air fresh.

8. Normal temperature: Adjust the temperature of cold air or heating when sleeping.

9, outcrop: don't sleep with your head covered, the air on the bed is unclean, harmful to health and affecting breathing.

10, drink water: drink a cup of boiled water, honey water or milk before going to bed to dilute the blood and help you fall asleep.

Four Sleeping Positions and Health

1, sleep on your back: lie flat and straight, put your arms flat on your sides, and don't cover your chest and abdomen too thick, so that your breathing is white, your whole body muscles can relax, and your body can get enough rest.

2, prone to sleep: when sleeping, the chest and abdomen are squeezed, the chest expansion is limited when inhaling, breathing is laborious, and the neck and shoulder muscles are prone to pain and discomfort for a long time.

3, sleep: curly sleeping position is more common in winter, because the dry legs and feet are not warm, it will bend the legs in the abdomen, which will slow down the blood circulation of the lower limbs and make it difficult to fall asleep. In the morning, they will feel weak.

4. Side Sleeping: It is a sleeping position that is in line with physical health. Don't put your arms under your head when sleeping on your side. Your legs bend naturally, don't put them together. In this way, the whole body is relaxed, the blood is smooth, and it has no effect on falling asleep. Physiologically speaking, lying on the right side is the best sleeping position, which does not oppress the heart, and is also beneficial to the blood return of the liver and the emptying of the gastrointestinal tract.