睡眠不好的人该如何提升睡眠（睡眠非常浅的人）

《2021年运动与睡眠白皮书》调查数据显示，当下我国有超3亿人存在睡眠障碍。不知道你是否也是其中一员呢？白天孜孜不倦地工作，到了夜晚却很难入睡，越是在心里面暗示自己要好好睡觉，越是睡不着，常常一不小心就到凌晨了，在凌晨四五点的时候，还要纠结，到底是睡还是不睡。，睡的话，有可能会因为睡眠过深，听不到闹铃，耽误第二天工作，不睡的话，第二天工作状态不好，长此以往，对身体的危害极大。除此之外，有的朋友还说，虽然自己每天都睡了8小时以上，但是仍然感觉疲惫。其实有没有休息好，不是看睡眠时间长短，而是看睡眠质量，尤其是深度睡眠时间的长短。睡眠浅的朋友，对于环境的要求比较高，稍有动静，可能就会彻底醒过来，导致整晚失眠，不仅对身体有害，还会对心理健康造成一定的影响。

对于睡眠浅的朋友，有以下建议：

保持卧室空气流通和适宜温度。 好的环境有助于快速入睡， 气温以18-20℃最佳，干燥天气地板应洒水。高质量睡眠的保证，寝具在其中起了尤为关键的作用。“健康睡眠”的核心首先是要营造一个合适的环境：主要是一个清静的卧室和舒适的寝具，通风是卧室的一个重要条件，因为新鲜的空气比什么都重要，无论室外的温度高低，睡觉之前都应该开窗换气，枕头软硬要适中、床具更要慎重选择，选择一张有效分区承托身体七个部位的床垫。

如果你之前一直熬夜，晚睡晚起，生物钟也很乱。不妨试一下下面这个方法，晚上维持你原来的入睡时间，但早上起床比原来早比如凌晨两三点入睡，那么早上七点就起床。那么这一天是非常疲惫的，但是不要睡，等到晚上十点的时候再入睡，第二天同样的七点起床。就这样坚持一周，你的生物钟差不多就形成了，只要不是连续几天违背它，生物钟是不会被打乱的。

According to the survey data of the White Paper on Exercise and Sleep in 2021, more than 300 million people in my country currently suffer from sleep disorders. I wonder if you are one of them?

I work tirelessly during the day, but it’s hard to fall asleep at night. The more I hint in my heart that I want to sleep well, the more I can’t fall asleep, I often fall into the early morning accidentally. At four or five in the morning, I have to struggle. Sleep or not. If you sleep, you may be too deep asleep and unable to hear the alarm, which will delay your work the next day. If you don’t sleep, your work will be bad the next day. If things go on like this, it will be very harmful to the body.

In addition, some friends also said that although they have slept for more than 8 hours a day, they still feel tired. In fact, whether you have a good rest depends not on the length of sleep, but the quality of sleep, especially the length of deep sleep. Friends who sleep lightly have higher requirements for the environment. A little movement may wake up completely and cause insomnia throughout the night, which is not only harmful to the body, but also has a certain impact on mental health.

For friends with light sleep, there are the following suggestions:

Maintain good air circulation and temperature in the bedroom. A good environment will help you fall asleep quickly. The best temperature is 18-20℃, and the floor should be sprinkled in dry weather. The guarantee of high-quality sleep, bedding plays a particularly critical role in it. The core of "healthy sleep" is to create a suitable environment first: it is mainly a quiet bedroom and comfortable bedding. Ventilation is an important condition for the bedroom, because fresh air is more important than anything, regardless of the outdoor temperature. Before, you should open the windows for ventilation, the pillows should be moderately firm, and the bedding should be carefully selected. Choose a mattress with effective partitions to support seven parts of the body.

If you have been staying up late, going to bed late and waking up late, your biological clock will be messy. You might as well try the following method to maintain your original time to fall asleep at night, but wake up earlier in the morning than before. For example, fall asleep at two or three in the morning, then get up at seven in the morning. So this day is very tired, but don't go to bed, wait until ten o'clock in the evening to fall asleep, and get up at the same seven o'clock the next day. Just stick to it for a week, and your biological clock will almost be formed. As long as it is not violated for several days, the biological clock will not be disrupted.

参考资料：百度，知乎

翻译：Google翻译

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