Sleeping is required by each individual every day. Most people spend over 1/3 of their life in sleeping.

 1、Dry skin

Methods of healthy sleeping

Sleeping is required by each individual every day. Most people spend over 1/3 of their life in sleeping. Sound hypnotic is a successful means for improving sleeping for insomnia to avoid harm to human body.

Exact definition has different connotation with changes of times. French learners thought that: sleeping is based on internal human body demands, moving and motile activities are suspended and proper stimulating is given to wake up. After that, people realize activity of brain wave, which thinks that, sleeping is lowly active for brain functions, and proper stimulating can make human completely active. Modern medicine research thinks that: sleeping is an active process. Sleeping is the required rest for restoring energy and a special nerve center is used to manage sleeping and waking up. Working mode of the brain is changed when sleeping to restore energy and beneficial for restoration of mental and physical strength; proper sleeping is the best rest, which is fundamental for maintaining health and physical strength and the guarantee for acquiring high productive forces. I do not think so.

According to may experience and understanding, sleeping is to transfer the excitement to never cells with relatively weak excitation to stimulating and stimulating link distribution to corresponding cells (information reconstruction) and these cells take over most life activities. To avoid interference from stimulating link without deep processing (information overloading), the excitement nerve cells receiving internal and external stimulating and making response must shield most external stimulating on these nerve cells (another understanding is that, biochemical energy is limited, when waking, these cells receive and treat simulating, creating and stimulating link, and when sleeping, it is mainly for sorting, filtering and solidifying stimulating links). People’s tiredness is excessive stimulating links to be treated or solidified. Sleeping can digest these stimulating links, which is expressed in relieving tiredness. Low sleeping quality refers to excessive shielding or insufficient sleeping time to digest the stimulating links. Addiction to sleeping is ill serious and long time shielding, which are expressions of insufficient nerve control. For initiative is weakened, the human’s physical strength is recovered.

Sleeping is a kind of unconscious happy state, which happens when we lie on bed and the time for us to rest. Compared with condition in waking-up conditions, when sleeping, people’s contact with surroundings is suspended, conscious awareness disappears, and people can not control what they do or say. People’ muscle is relieved when sleeping, the nerve reflection is weakened, body temperature is reduced, heartbeat is slow, the blood pressure is lowered, metabolism is slow and gastrointestinal worm is weakened. It seems that sleeping person is still and passive. In fact, if EEG is drawn for someone who is sleeping, we will find that, electric pulse when sleeping is not weaker than that when waking up. It is proved that the brain does not rest. Like a honeycomb in night, it seems that all bees are in comb for rest but all bees are busy for honey throughout the night.

Sleeping is a spontaneous and invertible tranquilization status for senior vertebrate, which is expressed in reduction and suspension of awareness to the outside. Activities of normal brains, like all senior vertebrates, are alternative in waking and sleeping. This is one of rhythms of living creatures. When people are awake, sensitive to external stimulation and make objective and effective responses. Oppositely, when people are sleeping, sensitiveness to stimulating is low, muscular tone is reduced, and reflection threshold is increased. Although it maintains function adjustment of nerve system, some complicated activities can not be conducted, such as learning, memorirzing, logic thinking and etc., and only some activities with specific significance are available. For instance, mouse can arouse sleeping cat; baby can arouse mother and etc. In addition to some features, sleeping is invertible and spontaneous. The former one refers to being simulated by external or external stimulating; the later one refers to the sleeping is endogenous, although it is sometime affected by environment and chemical factors. The above-mentioned 3 features are different from other sleeping statuses. For instance, hibernation is caused by low temperature, and losing consciousness and lethargy are inconvertibility of sleeping conditions. Hypnosis is the inducted sleeping status and consciousness of the one with hypnosis is not lost and supported by sleepers’ implications. Some people research that, dream appears in the process of sleeping, with unique physiological features. Some people think that dream is the 3^rd condition independent from waking and sleeping. There are internal liaisons among the 3 statuses. Long-term waking increases supplementary sleeping and dreams.

Sleeping has been an interesting subject for people for a long time, because people spend 1/3 life in sleeping, and sleeping can restore mental state and relieve tiredness. At the beginning of the 20^th century, with analysis of EEG, people found that electrical activity of brain is special slow wave. In 1952, people found that there are short-term and rapid eye movements in sleeping, with rapid low-amplitude electrical activity of brain. This important discovery causes rapid development of sleeping research. It has been proved that sleeping is an active process of the brain not cancellation of passive waking status; there are many nerve structures in the brain participating in generating and development of brain (developing physiological research of dream and clinic sleeping disorder and etc). Up to now, we are not very clear about source, generation and development mechanisms of sleeping and how sleeping removing tiredness and etc.

Phase of normal sleeping: sleeping is comprised of two alternative phases, one is slow wave phase, also called non-rapid eye movement sleeping; the other is out phase sleeping, also called rapid eye movement sleeping. At this time, eye moves rapidly, accompanying with dreaming.

Slow wave sleeping: according to features of brain wave, the phase is divided into 4 periods, namely, from shallow sleeping to deep sleeping. The 1^st period is low voltage brain wave, fast and slow frequencies are mixed, with main frequency 4-7 cycles/second, which usually appear at the beginning of sleeping or temporary sleeping during night. The 2^nd period is relatively low voltage brain wave, inserted with 12-14 cycles/second sleeping shuttle wave and K compound wave, which is main ingredients of slow wave sleeping and represents shallow sleeping. The 3^rd period brave wave is provided with temporary high voltage wave, over 50 microvolt, frequency 1-2 cycles/second, called δ wave. During the 4^th period, δ wave is dominant, occupying over 50% of the total duration and represents deep sleep. Therefore, sleeping in the 3^rd and 4^th periods is different on quantity not quality. Generally thinking, slow wave sleeping in the 4^th period has the function of removing tiredness. After long-term physical work or no sleeping for a long time, the period for recovering sleeping will last long. With shallow sleeping to deep sleeping, consciousness is gradually lost, blood pressure is reduced, heart beat and respiration are reduced, body temperature and metabolic rate are reduced, urination is reduced, digestive juice is increased, saliva secretion is reduced and sweating function is reinforced and etc.

Out phase sleeping: it is an active status in sleeping. The brain wave figure is high frequency and low voltage wave, similar to brain wave when the human is awake. Spontaneous nerve activity is reinforced, such as accelerated heat beat and respiration, increased blood pressure, increased brain blood flow and oxygen consumption, and penis erection for male. In addition, bodying turning, and face and finger muscle do not twitch. In testing, discharge of single nerve cell for tested animal is higher than the slow wave phase and even the level under sober conditions. Like animals, out phase sleeping of human is expressed in the following 3 features: ①Low voltage and fast frequency brain wave; ②Neck muscle tension loosen and vertebra reflection inhibited, and the action system is powerfully restricted; ③Frequent and rapid eye movement, as well as brain structures relating to visual, including brain vortex, sharp wave, shortly called Pons- geniculate body-

Conversion of sleeping phases: after adults fall into sleeping, it enters slow wave phase first, usually 1～2～3～4～3～2 cycles and last 70-120 minutes, then it enters out phase sleeping, about 5-15 minutes to end conversion of the 1^st phase, then slow wave phase starts and enter paradoxical sleep. The whole sleeping process performs 4-6 conversion. For slow wave phase, the duration is shortened gradually, and the 2^nd phase is dominant; and the paradoxical sleep is extended. If the whole-course sleeping is 100%, the slow wave sleeping is 80% and paradoxical sleep is 20%. The sleeping drawing is drawn in accordance with phases and waking conditions to reflect dynamic changes of phases during sleeping.
 

Sleeping depth: in general, less body moving and reduced sensation is taken as measurement indexes. Besides, some physiological indexes, especially the waking-up threshold also indicates that the 3^rd and 4^th periods of the slow wave phase are deep sleeping period. It is hard to judge depth of paradoxical sleep, for it is expressed in hypomyotonia, body turning and face and finger spasm; on sensation, stimulating irrelevant to external environment can not arouse the sleeper, who can be aroused by simulating of special significance or related to his dreams. These conflicts indicate that, an active process in brain during paradoxical sleep can cut off links irrelevant to external environment. If we judge depending on strength of activity of autonomic nervous system, paradoxical sleep is closer to waking conditions. If the sleeper is aroused at this stage, he can say he sleep like a log; in opposite, if the sleeper is aroused, he can say he is not sleeping well. It is surmised that the subjective sleeping awareness relates to his dreams. In a word, it is difficult to judge precise sleeping depth. At present, paradoxical and slow wave sleeping are taken as independent statuses.

Some autonomic nervous system activities vary with development of the sleeping process, but it is seems that the 2 phases are not closely related. For example, body temperature starts to lower with sleeping starting and reaches the lowest point 5 or 6 hours later, and the temperature starts to rise. Some people propose that, people can still learn oral accounts, but in accordance with analysis results of EEG, sleeper is at blur conditions. Balderdash is likely to occur at the 2^nd stage of slow wave sleeping, sleeping walking occurs at the 4^th stage of slow wave without exception, and none of them relates to dream content.
 

Individual occurrence: newly born baby sleep for 16 hours per day, and baby’s sleeping duration is shortened, at the age of 2 years old, the baby sleep for 9 to 12 hours. Adult’s sleeping duration varies upon individual conditions, from 6 to 9 hours in generally. In general, 7 hours and a half is proper. The aged sleeping duration is reduced to 6 hours. According to analysis results of EEG, paradoxical sleeping duration of newly born baby is 50% of the total and they enter paradoxical sleeping fast after falling into sleep, with about 20% for adults and less than 20% for the aged. Duration of paradoxical sleeping of adults less than 15% or higher than 25% is abnormal. Likewise, the 4^th period slow wave phase is increased with growing up. The sleeping and waking cycle is alternative, 5-6 times for newly born baby, reducing for baby, about 1-2 times of sleeping for school age population. Some aged return to the habit of sleeping for 5several times in a day. The above actions are related to sleeping changes, individual growth, especially development of arousing system of brain, as well as family, school environment and social activity. For mammals, development of the brain varies with maturity of sleeping. For example, the 1^st day of newly born cat is completely paradoxical sleep, and slow wave sleeping is entered from 2^nd day. One month later, the sleeping is closed to the type of adult cats; mouse is at paradoxical sleeping within 2 weeks, and the paradoxical sleep is shortened to 10% one month later; paradoxical sleeping duration of newly born Guinea pig is no less than 10%, and less than 5% with time passing by.
 

Sleeping has 3 features in accordance with germ line: periodicity, spontaneity and reversibility. Animals’ stillness and reduced sensation are taken as measurement indexes. Sleeping actions and electric nature of brain activity changes occur from senior vertebrate animals. We can observe waking and sleeping conversion for fish, amphibious animals and reptiles, without paradoxical sleeping. Obvious sleeping can be observed till the warm blood animal birds, about 3-5% of the total. Clear slow wave phase and paradoxical sleep can be observed from mouse to elephant, with different proportions of slow wave durations corresponding to their bodyweights. Analyzed from survival competition of animals, it can be classified into two categories: one is animal to be predated, such as rodent, vegetarian and ruminant, which need a long time to chew; therefore, the sleeping duration is short, paradoxical sleeping duration is also short, no more than 5%, such as 1.6% for cow. Anteater is free of paradoxical sleep; the other is predatory, such as carnivore, they east fast, so they have a longer time for sleeping, and the paradoxical sleeping time is also longer, 20% or more, such as cat, dog and etc.

Sleep deprivation: experimental sleep deprivation is an available method for researching physiological significance and necessity of sleeping. After sleeping is deprived for 24-48 hours, electric frequency of the brain is slow, close to the 1^st stage of slow wave phase, with normal behaviors. If sleeping is further deprived, alertness is low, even stardust, deliration or balderdash. After 3 or 4 days, when he fall into sleep, the 4^th period of middle or slow wave of the first night increase, paradoxical sleep reduces, and paradoxical sleep increases gradually in the following days. For instance, a youth without sleeping for 11 days, after falling into sleep, the 4^th period of slow wave and paradoxical increase. Oppositely, paradoxical sleeping of the cat with sleeping deprived is increased, not the 4^th period of slow wave sleeping.
 

Examinees with sleep deprived sleep 3 to 4 hours, several days later, and paradoxical sleeping is increased than that in 4 hours. After finishing the experiment, paradoxical sleeping appears for many times for examinees. Examinees with 4 hours sleeping per day are provided with more slow waves of the 4^th period and the 3^rd period is less. In the process of recovering sleeping, there are no evident changes of slow wave. If examinees are reduced to less than 3 hours, development of the 4^th period will be affected, and the examinees’ working ability is significantly affected.
 

Select some phases of sleep deprived: if the 4^th period slow wave sleeping is selected, the 4^th period sleeping will be recovered in the process of recovery; if paradoxical sleeping is deprived, the same compensation will occur. Many psychological experiments indicate that, long-term paradoxical sleeping deprivation leads to disordered psychology; someone who is deprived of sleeping for a long time can not work for a long time; otherwise, it may lead to many errors. It relates to brain cortex failing to maintain long-term alertness. Besides, rare people suffer from temporary phantasma and preposterous actions. In a word, these experimental results are hypothesis of psychopathia from long-term sleeplessness or severe insomnia. From the other side, long-term sleeplessness may lead to tiredness, difficulty concentrating, disorders of sight or touch and etc.

Ill sleeping insomnia: according to sequences of insomnia, insomnia is divided into 3 categories. ①If it is occurred at the beginning of sleeping, it is hard to fall into sleep, and the most ordinary insomnia; ②Alternative sleeping or waking throughout the whole night; ③At the end of sleeping, patients’ early waking up and failing to fall into sleep. These patients’ are lack of paradoxical sleep, and easy to suffer from waking reaction of brain electricity. Analyzed from EEG, their sleeping durations are longer than chief complaints, and results of insomnia are not severe. Insomniac with long-term insomnia is listlessness and drug can be used to treat.
 

Hypersomnia: sleepy during daytime or night. During sleeping, patients’ heartbeat is not reduced, which means that patients fail to sleep sufficiently during sleeping. Primary hypersomnia is genetic disease, which relates to malfunction of inferior colliculus of the brain. Besides, there is another hypersomnia with appetite hyperfunction, fatness, insufficient respiration and etc.

Narcolepsy: In case of occurrence, patients fall into sleep accidentally and can not control themselves, but only for several minutes, with cataplexy from failure of muscular tone. The brain wave in case of occurrence is very similar to paradoxical sleeping, most of which are primary. The central nerve alpha stimulant can relieve the symptoms.

Dream walking: the symptom occurs at the 3^rd and 4^th period of slow wave sleeping, and the period with the lowest memorizing ability, irrelevant to patients’ dreaming. During dream walking, alertness and response of the brain are greatly reduced, and movement is not coordinated.
 

Enuresis: it is most likely to occur before the 1/3 period of sleeping, and the brain wave is the 4^th period of the slow brain wave. After enuresis starts, it enters the 2^nd or 1^st period. After waking up, patients can not tell the dream. If patients are not waked up, the 3^rd or 4^th period brave wave will not occur within hours.
 

Sleep mechanism И．П: Pavlov observed that dog could fall into sleep naturally without reinforced conditional reflection experiment and put forward the theory of sleeping from inhibition process spread into brain cortex and subcortical structure. However, he failed to offer clear supporting proofs. In 1949, G. Rrucio in Italy and H.W. Magoon discovered that up running reticulation tongue of midbrain is an important structure for waking structure of the brain. Somebody assumed that, sleeping is only suspension of waking activity, and tiredness is an important cause of suspension, which is the thought of passive sleeping and matches the sleeping status of cutting off midbrain or sensory nerve transmitted to fiber. Long-term nerve physiological experimental materials indicate that, local stimulating on some structures of hypothalamus or brain stern can lead to sleep. In the later, people found that organs of paradoxical sleeping are active, which means that sleeping is an active process, and put forward the “sleeping nerve center”. From the 1960s, a large number of experiments have been started. Rrucio and etc. proposed the assumption of sleeping nerve center at the end of brain stern. They thought that there is up running inhibition system exist on memory of annular protuberance and medulla oblongata, which leads to sleeping. On side, the system receives impulse from body and internal organs, and is controlled by down running of piriformis cortex, callosal convolution, POR and etc. of forebrain. At the same time, M. Ruwe proposed the monoamine theory concerning waking-sleeping. He thought that,

Sleep mechanism И．П: Pavlov observed that dog could fall into sleep naturally without reinforced conditional reflection experiment and put forward the theory of sleeping from inhibition process spread into brain cortex and subcortical structure. However, he failed to offer clear supporting proofs. In 1949, G. Rrucio in Italy and H.W. Magoon discovered that up running reticulation tongue of midbrain is an important structure for waking structure of the brain. Somebody assumed that, sleeping is only suspension of waking activity, and tiredness is an important cause of suspension, which is the thought of passive sleeping and matches the sleeping status of cutting off midbrain or sensory nerve transmitted to fiber. Long-term nerve physiological experimental materials indicate that, local stimulating on some structures of hypothalamus or brain stern can lead to sleep. In the later, people found that organs of paradoxical sleeping are active, which means that sleeping is an active process, and put forward the “sleeping nerve center”. From the 1960s, a large number of experiments have been started. Rrucio and etc. proposed the assumption of sleeping nerve center at the end of brain stern. They thought that there is up running inhibition system exist on memory of annular protuberance and medulla oblongata, which leads to sleeping. On side, the system receives impulse from body and internal organs, and is controlled by down running of piriformis cortex, callosal convolution, POR and etc. of forebrain. At the same time, M. Ruwe proposed the monoamine theory concerning waking-sleeping. He thought that, upper running NE energy system sent by the front of locus ceruleus can maintain electric activity of waking, plus acetylcholinergic system activity, concentrating, learning, memorizing and other senior functions can be realized; the substantianigra-striaturn loop dopamine can realize the action of waking. In respect of sleeping process, up running 5-NaSSA system sent by front of median suture nuclear colony can maintain slow wave sleeping. Once the median suture nuclear colony triggers the locus ceruleus cell activity, the later up running impulse starts electric activity of brain cortex to form high frequency low amplitude wave. At the same time, the down running impact can inhibit the vertebra moving system to form paradoxical sleeping. However, the author did not describe how the sleeping started. It is pointed out that, there is no fundamental difference between the 2 hypotheses. Their argument is the brain structure position relating to sleeping. At present, many jobs are developed towards the 2 hypotheses. From the 1970s, Lemmonier and J.R. Heppenheimer extracted polypeptide from brains of sleeping rabbit and sheep and the polypeptide is injected into brain of the other animal. δ wave can be inducted, very similar to slow wave sleeping. The discovery explores new ways for research of sleeping mechanism.
 

Sleeping is very important for brain health. Minor needs over 8 hours’ sleeping with high quality. If sleeping duration is less or quality is low, it may be harmful to your body or brain and the brain tiredness can not be recovered. Under severe conditions, the brain conditions can not be affected. If minor’s sleeping is less or sleeping quality is low, sleeping duration shall be added properly, like nap in noon of summer, sleeping conditions to improved and etc. 

According to general views, sleeping is a major way to relieve brain tiredness. If sleeping duration is less or sleeping quality is low, brain functions are significantly affected. Wise persons are confounded. Many young students suffer from neurasthenia and etc., which are rooted from less sleeping durations.
 

In a word, people spend their 1/3 time in sleeping. Correct and proper sleeping can regulate physiological function, maintain nervous system balances and is an important link in life. Low quality sleeping and less sleeping duration can make your head addled and general weakness. Sleeping is closely related to healthy work and learning.
 

Sleeping quality can be improved with the following methods:
There is no special method for improving sleeping quality. According to research results, four factors affect sleeping quality a lot; namely, sleeping tool, sleeping gesture, sleeping duration and sleeping environment.
 

Select suitable sleeping tool：

1. When you sleep, there is body moving more or less. Therefore, ideal width of bed for adult is 2 to 3 times of shoulder, and the length is 190cm to 210cm. The dimensions can make you sleep comfortably. Softness, flexibility, ventilation and etc. shall be considered for your mattress, more importantly, waist and vertebra are protected to support your bodyweight. The bed hardness shall be proper, harder bed makes body turning difficult and pain after sleeping and softer bed is not beneficial for vertebra development.

2. Select coverlet, bedding and pajamas as you like, and the ideal selections are soft, comfortable, ventilated and wear-resistance materials.

3. Talking about pillow, which is the most important sleeping article-enjoying happy sleeping. It is necessary to select suitable pillows. As for pillows, Treasure of Comfort compiles Knowledge of Pillow and etc. to introduce some knowledge and use instructions on pillows. China Pillow Website also releases the content. We offer the content in brief. Pillow is classified in accordance with height, hardness, flexibility and etc. Treasure of Comfort classifies pillow into soft pillow, hard pillow and natural pillow for customers’ selection. The natural pillow is our invention, which is the proper pillow. Long-term experience and research indicate that, as a sleeping tool, basic function of pillow is “supporting”; namely, “supporting your valuable pillow”. Therefore, an important criterion for assessing pillow is “supporting pillow”. Assessment of supporting force of pillow depends on overall supporting during 8 hours’ sleeping. The popular fiber cotton pillow must be mentioned. Advantage of the fiber cotton pillow is flexibility and comfort of chemical fiber. However, as a sleeping tool, its main function is promoting sleeping and assuring healthy sleeping. Many fiber cotton pillows can not realize the function, especially loose pillows. Knowledge of Pillow tells us that such nice-looking appearance can not make people sleep healthily.

What pose do you need during sleeping?

What is reasonable gesture for sleeping? What pose do you need? The Record of Pillow states that, sleeping towards the right side is benefited for falling into sleep. In the process of sleeping, hands putting on your chest shall be avoided; for the hands press your heart and lung and respiration is inhibited. Supine is not the most ideal gesture, because supine leads to tongue root contracted towards, respiration is affected and snore occurs. Both of them are incorrect sleeping gestures. Sleeping gesture towards the left side is not a good method. The pressed ventriculus sinister affects blood circulating. Sleeping towards the right and slight body curling are the best sleeping gesture, which makes your muscles relieved, blood circulating increased and respiration easy. However, Treasure of Comfort reminds you that, for a healthy man, do not pay much attention to their sleeping gestures. In the process of sleeping throughout the whole night, body turns for many times and can not keep the same sleeping gesture till dawn is coming. Most people change sleeping gestures during sleeping, which is beneficial for recovering physical strength. In general, people prefer to side sleeping. Supine can not relax muscles. After falling into sleep, hands are put on chests which easily cause nightmare; prone causes chest and abdomen pressed, mouth and nose are covered by pillow and stiff neck may be caused. For side sleeping, limbs are relaxed, less activity scope and less snore. Treasure of Comfort thinks that, if you suffer from some diseases, please take doctors’ suggestions. For persons with some diseases or special conditions, it is necessary to pay particular attention to sleeping gesture. Some diseases are triggered or worsened from incorrect sleeping gestures. Therefore, active or passive employment of protective sleeping gesture is beneficial for preventing diseases or relieving diseases.

Pillows and sleeping gestures are stated in the Record of Pillow: tuberculosis: persons with diseases of the lung, supine is recommended. If the left lung suffers from diseases, leftward sleeping is required; if the right lung suffers from diseases, rightward sleeping is required; for persons with myocarditis, asthma and heart failure: semi-lying and semi-seating gesture is employed, which improves blood circulating of the lung is beneficial for symptom relieving and resting. Otitis media: pus is full of the side meatus auditorius. To make the pus flow smoothly, side sleeping is used to discharge pus out. Cerebral thrombosis: if side sleeping is used for persons with arteriosclerosis, blood circulating obstruction will be accelerated, and supine shall be adopted. Stomach diseases: persons with stomach diseases shall sleep towards the right. Heart diseases: for persons with sound heart compensation, rightward sleeping is recommended. If someone suffers from heart failure, semi-lying is employed to relieve difficult respiration, and leftward or prone are not allowed. High blood pressure: high blood pressure patients especially the aged with high blood pressure shall employ semi-lying or side-lying position. Rectangular wide pillow 15cm in height is used to make the head and shoulder on the pillow.

Cholelithiasis: leftward sleeping is not allowed. Gall is at the upper abdomen, like a small wine bottle. When persons sleep towards the left, bottle top of the gall is downwards and the bottle bottom of the gall is upwards. With function of the gravity, calculus of the gall falls into the bottle neck to form cholelithiasis, and gall angina occurs. After falling into sleep, tension of pneumogastric nerve is reinforced, and excitability of smooth muscle of biliary passage is reinforced. In case of spasm of gall cervical canal, cholelithiasis will be more severe and the pain may last longer. Long-term gall angina may lead to acute cholecystitis, which is one of the major causes for emergency aid during night. Therefore, patients with gall cholelithiasis shall lie horizontally or sleep towards the right side. If the back and waist is painful, side sleeping is recommended to relieve your muscles to avoid tensioning, stimulating and nerve pressing of muscles and worsening of the sickness.
 

△Offer sufficient sleeping duration
 

To improve sleeping quality, pay attention to the following: the time for acquiring high sleeping quality is 9:00 to 11:00 clock P.M., 12:00 to 1:30 P.M. and 2:00 to 3:30 A.M. At this time, human’s physical strength is reduced, response is delayed and the mood is low, which are beneficial for slow wave sleeping and entering sweaty dreams.

What is good sleeping? Sleeping is an unconscious happy mode.

Even the sleeping duration is less, if you are energetic, you have high sleeping quality. Even you still feel tired after sleeping for a long time, you sleeping quality is low. Sleeping durations vary with individuals. Average sleeping duration of adult is 8 hours. In fact, sufficient sleeping does not depend on sleeping duration, but heavy sleep is the criteria for high quality sleeping. Treasure of Comfort suggests that, the sleeping duration shall be 7-8 hours, which depends on individual difference. Duration of 6 hours can recover your physical strength; for persons with more light sleep and less heavy sleep and dreams can not be recovered from tiredness even sleeping for 10 hours. Treatment measures shall be used to acquire effective sleeping. Extending sleeping duration only is not beneficial for human body. If you sleep over 12 hours a day, unless you are ill, you will feel “more sleeping, more tired”.
 

Proper sleeping duration
 

1. One of our important viewpoints is: necessary sleeping duration is required. Some books say that, adult needs 7-8 hours’ sleeping a day. Recently, American psychology professor Thames Mass pointed out that: sleeping for 6-7 hours a day is not sufficient. His sleeping research results indicate that, only 8 hours’ sleeping can make human functions at the peak. “Proper sleeping” takes “revering mental and physical conditions” as standard.

Human’s sleeping is classified into rapid eye movement sleeping and slow eye movement sleeping. Memory, tissue maintenance, information sorting and new learning, behavior and etc. happen at the last stage of the rapid eye movement sleeping. The rapid eye movement sleeping occurs at the end of the 8 hours’ sleeping and lasts for about 90 minutes. Although we can not sense, most of us do not have sufficient sleeping, which lower living standard and cause diseases.
 

To make up insufficient sleeping, Doctor Mass advocates nap, which refers to another 20 minutes’ sleeping after formal waking up and is much better than early sleeping.
 

We emphasize that, although middle school students and pupils suffer less sleeping, owing to many tests, they do not feel easy. Most of them suffer from less sleeping. Compared with the last, it is still demanding for students. It is not beneficial for society and families. We think out, we can learn well after good sleeping. Good sleeping will not obstruct students’ future: sleeping duration must be assured!
另外，对于容易失眠的人来说，应在有睡意的时候才上床，早早上床的结果往往是“欲速则不达”，只会加重心理压力。有人曾经进行过这样的试验，在某些情况下，晚睡早起，减少睡眠时间，而有利于提高睡眠质量。

In addition, for people easily suffer from insomnia, they shall go to bed and fall into sleep when they want. Early going to bed makes “more hesitation, less speed”. They feel more psychological pressures. Some people have performed testes, in some circumstances, late sleeping and early waking up with short sleeping duration can improve sleeping quality.
 

△Arranging ideal sleeping environment

The most proper sleeping environment shall be provided with quite, light-shielding, comfortable conditions. Sensitiveness to noise varies with individual. Any sound over 60dB (A) can stimulate your nerve. The information will be transmitted through your body and you can not fall into sleep well. Sleeping with lights turned off has nothing to do with saving electricity. Dark environment can make you fall into sleep rapidly. If you are fear about darkness, turn on a wall lamp and make it dim to make you sleep well.

Temperature, humidity and air ventilation of bedroom can not be ignored. Too hot or cold room temperatures affect sleeping. The temperature shall be 21 to 24 degrees centigrade, which is adjusted upon individual body conditions. The ideal humidity is 60%-70%. If the humidity or temperature is not conformed, cold or hot air machines or automatic dehumidification machine are used to adjust indoor humidity and temperature. In the process of sleeping, oxygen is also very important. Therefore, keep air ventilated. Do not close all doors and windows for cold conditions.

Pay attention to influence of electromagnetic fields. Indoor electromagnetic fields have many relations with human’s health. Before sleeping, turn off mobile phone or other electric apparatus generating electromagnetic fields. Powerful electromagnetic fields affect physiological operation, such as inhibition of melatonin, which can promote sleeping. Research finds that, if you sleep in the environment with electromagnetic fields with frequency of 50Hz which is 5 times higher than daily frequency, the sleeping efficiency will be changed, and the deep sleep duration will be less. In respect of the view of earth electromagnetic field affecting sleeping quality, there are many views. Napoleon said, in sleeping, the head must be directed to the north and the foot must be directed to the south to match the earth electromagnetic fields. Although he only slept 3 hours a day, he also removed tiredness. Treasure of Comfort thinks that, we can believe it exists. The south to north direction shall be observed to make your body not disturbed by the earth.
 

Some youth are accustomed in some noisy environment and adapted to the undesirable environment. The environment is not beneficial for sleeping and reduces duration of heavy sleeping. Therefore, noise shall be prevented during sleeping.
 

△Principle of good sleeping: take some hypnotic is an important means for prevent insomnia from endangering life.
 

1. Time observance

To keep synchronization of your biological clock, no matter you sleep longer or shorter, please get up at the same time everyday.

If you sleep at the early time in the morning on Friday and Saturday, you may suffer from “Sunday insomnia”. You get up early on Sunday morning, you are very tired. You feel tired while you want to do so.

When your daily life rule is broken for traveling or working, you should keep you dining and sleeping habits as much as possible and recover daily model schedule.

2. Regular exercise
Exercise can relieve your tension and relax yourself to improve sleeping.
Persons taking regular exercise can sleep better than the persons who do not exercise. However, do no make you tired. You should take exercise at least 3 days a week. Walking, working, swimming or riding for 20-30 minutes each time should be your goals-minimum limits beneficial for cardiovascular.
Do not take exercise very late. Ideal time for taking exercise is late time in afternoon or at night fall. Physical exercise can make you happy at night.
3. Reducing exhilarant intake
If you prefer to coffee, please take the last coffee 8 hours before going to sleep. The exhilaration will reach the peak 2 to 4 hours later and will last for several hours. If you take coffee at night, you can not fall into sleep and may wake up during night.
Coffee is not only the food affecting sleeping. A substance called sarcosine in chocolate and cheese may trigger palpitation. Weight control medicine contains exhilarant making you clear.
4. Sound bedding
Sound bedding can make you fall into sleep and have a high quality sleeping, and prevent your neck and back from strains. Please select desirable mattress. Down and feather products can make you feel more comfortable and lighter than traditional bedding.

5. No smoking
Research indicates that persons with heavy smoke are hard to fall into sleep and easy to wake up, with less REM and deep NREM sleeping, for nicotine will be out of function 2 to 3 hours later after the last smoke. Therefore, smokers are eager to smoke during night. If smokers change smoking habits, sleeping will be improved dramatically. One research indicates that, if smokers who consume 2 packages of cigarettes quit smoking, the duration for turning body will be half.
6. Only taking soft drink
Alcohol is the oldest and widely used sleeping assistant agent. Many people prefer to take a cup of alcohol at night, but it will bring troubles to you throughout the night. Excessive sleeping at night causes hard to fall into sleep and drinking during sleeping hours can not make you sleep well. After influences from alcohol disappear, REM sleeping (inhibited by alcohol) occupies other sleeping stages and the body can not sleep well. Your sleeping is broken up and may wake up frequently in the morning.
7. Chasing quality not quantity
Six hours’ superior sleeping makes you sleep better than 8 hours’ sleeping. The sleeping duration is controlled within required scope to deepen your sleeping. Do not rely on 8 hours’ sleeping. If you can sufficiently rest after 5 hours’ sleeping, you are not insomnia but the inborn short sleeper.
8. Abandoning all plans at the night fall
You should handle some trouble matters before you go to sleep. List what you will do and make you not affected from these matters.
9. Not go to sleep when you are too full or too hungry
A great meal at night can make your digestion system work overtime. Although you feel tired, you can not go to sleep easily.
If you are on a diet, do not go to sleep when you are hungry. The stomach can make you awake throughout the whole night. You are recommended to take low calorie food before going to sleep, such as banana or apple.
10. Establishing “sleeping ceremony”
Before you go to sleep, abandon all worries. Children’s repeated activity such as daily praying and reading stories makes falling into sleep easily.
“Sleeping ceremony” can be simple or complicated based on individuals’ love. Relax your body and take a hot water bath. Or you can listen to the music or read some books without horrible information. No matter what you choose, do remember doing the same thing until it becomes an implication for your sleeping.

Exact definition has different connotation with changes of times

French learners thought that: sleeping is based on internal human body demands, moving and motile activities are suspended and proper stimulating is given to wake up.