09-06-2022, 09:12 AM
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I believe that many people may have experiencedทดลองเล่นสล็อตsleep problems. both difficulty falling asleep Or very tired but can't sleep Professor Kobayashi Hiroyuki, Professor of the Faculty of Medicine Juntendo University Pointed out that the cause of these problems is an imbalance in the autonomic nervous system, so here we are going to introduce 3 things that should be done to make our autonomic nervous system work better.
Some texts are from the research of Professor Hiroyuki Kobayashi.
“Tired but unable to sleep” is a danger signal.
After reaching the age of 50, people tend to have trouble sleeping, sleeping less and sleeping less. I don't sleep well or getting up to go to the bathroom at night It is an indication that you are having trouble sleeping as well. This poor quality sleep is a symptom of a poor functioning of the autonomic nervous system. especially “Tired but unable to sleep” is a sign of physical and mental danger.
Some people feel that they are sleeping but still not feeling tired. Some people are so worried about what to do the next day that they can't sleep. These are all mental stress that causes fatigue. Cause sleep disorders almost 100%. It can be said that the cause is the autonomic nervous system malfunction due to stress.
Most people, if they feel tired, will want to sleep for a long time. But the longer you sleep, it doesn't mean you'll sleep well. Prolonged sleep can also impair the autonomic nervous system and worsen sleep quality. A large survey of sleep times and health was conducted in the United States, which has a population of about 1.1 million. The results were the lowest mortality rate for bedtime at 6.5-7.4 hours. Japan of approximately 110,000 Japanese people found that about 7 hours of sleep was the best. That means a healthy sleep time is about 7 hours, but this is just the average in the survey. The proper sleep time is different for each person. And the most important thing is the feeling of being "sleep tight".
Change your lifestyle in the morning
When we know that sleep problems are caused by the work of the autonomic nervous system. If we can correct the functioning of the nervous system I will be able to sleep better. So let's try to review ourselves in the morning first. The most important moment for the autonomic nervous system is the morning. If we change the way we spend time in the morning The autonomic nervous system will work better as well.
while we sleep The parasympathetic nervous system performs the main function. but when the sun rises The sympathetic nervous system gradually Changed to act as the main function instead. If we wake up and spend the morning in a hurry It turns out that we are activating the sympathetic system too soon. causing the switch to work poorly The autonomic nervous system is out of balance throughout the day. It makes you tired easily, lack of motivation, lack of concentration, and easily irritable. But if we spend time in the morning slowly In order for the nervous system to gradually switch functions, that day we will feel refreshed, smooth, able to spend the day in good physical and mental condition.
3 things to do after waking up to sleep easily at night
Research shows that going to bed and waking up 1 hour earlier can reduce "depression".
Research shows that going to bed and waking up 1 hour earlier can reduce "depression".
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as mentioned above If we spend the morning rushing out of the house. The body will be tired all day. You should wake up an hour earlier or at the latest 30 minutes and spend more time in the morning. If we can spend the morning slowly The autonomic nervous system will switch work smoothly. with what is recommended
get up from bed slowly
Even with his eyes open, his body was half asleep. If you get up immediately It will stimulate the sympathetic system too quickly. Therefore, it is recommended to try simple stretches. Or try to do some simple, light exercises in the lying position for a minute or two before getting up. This will naturally adjust your breathing. and the autonomic nervous system will gradually Switch from sleep mode to wake mode
sunbathing in the morning
Open the door, go outside and bathe in the morning sun. Look outside and take slow, deep breaths to deliver fresh air to the cells throughout your body. By doing so, your brain releases serotonin, the “happiness hormone,” boosting feelings of happiness and stimulating you to be ready for today's life. improves resistance to stress It also has the effect of balancing the autonomic nervous system.
moreover If serotonin is released better in the morning and the more you spend the day feeling happy. Melatonin, also known as “Sleep hormones” are secreted in large quantities and help you sleep soundly at night. In addition, drinking a full glass of water in the morning can also help stimulate the intestines.
listen to music
It's recommended to turn on some music while you're