To explore the influencing factors of sleep quality and how to improve it. 1. The Importance of Sleep Up to now, scientists have done a lot of research on the mechanism of sleep and the serious consequences of insufficient sleep. They found that sleep plays a vital role in the early development of the brain. In the early stage of brain development, the brain's ability to change, that is, the growth of nerve cells and the enhancement of their relationship, is very important. The researchers said that this study provides strong evidence that one of the functions of sleep is to consolidate the influence of waking experience on cerebral cortex plasticity and store memories for a long time. Cell division is mostly carried out in human sleep. Once the sleep pattern is disordered, it is difficult for the body to control the mutation. An Australian research society reminds people not to be too addicted to nightlife and night work. It is necessary to adjust rest and sleep and actively treat insomnia. Sleep is a self-healing process of the body. American medical professor William demont said, "Sleep is the first line of defense against diseases. When people sleep, the body will produce' growth hormone' to help the body repair all damaged cells, so that when people wake up the next day, they will regain their spirit and strength to face a new day. There are four different stages of human sleep, and the cycle is 1.5 hours. The first two paragraphs are' light sleep' and the last four paragraphs are' deep sleep'. The fourth stage is also called' slow wave sleep'. People sleep the deepest and only dream when they sleep deeply. It is in the' short wave sleep' stage that the human body produces' growth hormone'. Sleep can be characterized by slow wave phase and fast wave phase. In the slow wave stage, the pituitary gland increases the secretion of auxin, promotes the growth and metabolism of the body, and restores physical strength, so it is called "body sleep". In the fast wave period, cerebral blood flow increases, brain oxygen consumption increases and brain power recovers, so it is called "brain sleep". Adults go to slow-wave sleep first, then turn to fast-wave sleep after 80 ~ 120 minutes, and then turn back to slow-wave sleep after 20 ~ 30 minutes. If the sleep cycle is repeated exactly four times a night, people will feel refreshed and exhausted after getting up in the morning. Therefore, it is very important to arrange sleep scientifically. 2. Factors affecting sleep quality (1) Psychological factors and sleep psychological factors affect sleep, and many people who have experienced insomnia will agree with this. In fact, among the various causes of insomnia, psychological factors rank first. What psychological factors are affecting our sleep? The most common cause of insomnia is the influence of our negative emotions. Excessive work pressure, bad interpersonal relationships, and major life events will often cause our emotional instability, loss, pessimism, and panic, and our emotions will not be calm for a long time, so that we can't sleep at night. On the other hand, continuous lack of sleep will aggravate bad emotions, and such a vicious circle may eventually lead to more serious psychological diseases, such as depression. Insomniacs' misunderstanding of sleep itself will also aggravate insomnia. For example, 1, some people think it is necessary to sleep more than 8 hours a day, otherwise it is a sign of poor rest; 2, sleeping and dreaming is definitely not sleeping well; It is very important that I control my sleep. The above wrong ideas will directly lead to insomnia people's excessive attention to sleep, and then cause fear and tension about sleep, which will lead to real insomnia. When insomnia occurs, many people will choose to go to bed early at night, read books and watch TV. Occasionally insomnia for one night, I hope to make up for the quality of sleep rest by extending the time in bed the next day. But the result is tossing and turning, it is difficult to fall asleep, and the more you "sleep", the more tired you are. Such improper sleep habits are often counterproductive, which can not give us enough sleep, but bring endless troubles, anxiety and even insomnia. (2) Diet and Sleep From a health point of view, diet and sleep have a certain relationship. If you want to sleep well, you must pay attention to the contents, methods and habits of your diet. (3) Exercise and sleep 1 Exercise may affect the production of various hormones in the body. Exercise can produce endorphins, which is a sedative substance stronger than morphine, and it can produce hypnotic effect. Regular exercise can regulate the biological cycle rhythm, which is called biological clock, and this effect is as strong as the effect of light on sleep. Exercise can raise your body temperature, and doing some brisk walking before going to bed can promote your body temperature. Walking makes the body sweat slightly, and after stopping, the body temperature begins to drop. Taking a hot bath before going to bed will make people easily fall into deep sleep and improve the quality of sleep. Regular exercise can make people feel happy, help relieve stress, reduce wakefulness and relieve insomnia symptoms. The influence of exercise on sleep is also related to the amount of exercise. Exercise below moderate level can make people feel slightly tired, speed up sleep time and deepen sleep depth. However, research shows that strenuous exercise is not suitable at night. (4) Other light-related temperature fluctuations also affect human biological rhythm. When the temperature drops, drowsiness will come soon. When the temperature regulation is out of control, sleep will lead to people's livelihood disorder. Take a bath before going to bed and do aerobic exercise for 20 minutes before going to bed, and your body temperature will drop before going to bed. 3. How to improve sleep quality (1) Psychological aspects 1. To change the wrong cognition of sleep, we should know that falling asleep and sleeping time vary from person to person. As long as there is no serious lack of sleep, there is no need to worry about shortening the sleep time. Dreams are a normal phenomenon in sleep, which brings us more positive significance than negative effects; As for the idea of actively controlling sleep, it is unnecessary. We should treat temporary insomnia with a natural and peaceful attitude and take a step back to solve the problem. 2. Adjust inappropriate behavior habits at night and before going to bed, such as not drinking excitable drinks, reducing non-sleep bed rest time and replacing it with moderate physical activity; For the sleep habits that have caused adverse effects, necessary behavioral training, such as sleep restriction therapy and stimulation restriction therapy, should be carried out under the guidance of psychologists to change those non-adaptive sleep habits. 3. Seek the help of professional psychologists when necessary, find out the psychological factors that cause insomnia, use psychological methods to guide and treat, eliminate psychological obstacles, improve psychological adaptability and rebuild psychological level. Never immerse yourself in bad emotions for a long time without knowing it. You know, it affects more than just taking a nap. It should be emphasized that all these guidance, adjustment and treatment are ultimately aimed at eliminating our confusion, anxiety, depression and other adverse psychological reactions, which are affecting our dreams. A stable and healthy mind will bring you a satisfactory sleep. (2) Diet 1. Rich and greasy dinner in life will prolong digestion time and lead to poor sleep at night. Eating caffeinated drinks or food before going to bed will stimulate the nervous system, cheer up the spirit, speed up the heartbeat and breathing, and raise blood pressure. Caffeine has diuretic effect, and frequent going to the toilet at night is not conducive to sleep. Drinking alcohol before going to bed may make you fall asleep quickly, but the role of alcohol will keep you in a shallow sleep period and will not enter a deep sleep period. Some gas-producing foods make your stomach full of gas, making you uncomfortable and not conducive to sleep. Spicy food can cause some people's stomach upset and interfere with sleep. It is not advisable to drink too much water before going to bed, because frequent going to the toilet will lead to poor sleep quality. If you want to have a good sleep, it is recommended to pay attention to: don't eat too much dinner; Do not drink more than two cups of coffee a day, and avoid drinking after four o'clock in the afternoon; Do not drink alcohol within 2 hours before going to bed; Chew slowly, and eat less food that flattens the abdomen at dinner, such as potatoes, beans, bread, bananas, corn, etc. Eat less salty and spicy food for dinner; Eat less food rich in tyramine before going to bed, such as hot dogs, bacon, chocolate, cheese and so on. A cup of warm milk before going to bed can help you sleep, and at the same time, it is accompanied by low-protein snacks to avoid waking up too hungry in the middle of the night. 2. Diet therapy for insomnia (1) A tablespoon of vinegar, poured into a cup of cold boiled water, can hypnotize and sleep soundly. (2) For people who often suffer from insomnia, it is effective to cook porridge with lotus seeds, longan, lily and glutinous rice (millet). (3) Those who suffer from insomnia due to blood deficiency can often take lotus root powder, or simmer lotus root with small fire and add honey to eat it in moderation; You can also use longan pulp 1 0g, 5 red dates and steamed eggs 1 piece, once a day 1 time. (4) For those with guilty conscience, excessive sweating and insomnia, cut a pig heart, add 25g of ginseng and 25g of angelica, steam together, remove the medicine, eat pig heart and drink soup, and the effect is good. (5) Insomnia caused by hypertension can be hypnotized by taking 50g banana root and 0/00g lean pork/kloc-0. (6) palpitation and insomnia patients, take 50g banana root and lean pork 1 00g together, and they can fall asleep. (7) Patients with neurasthenia and insomnia should take a tablespoon of lettuce pulp and dissolve it in a glass of water. Because this milky white juice has the effect of calming the nerves and has a certain hypnotic effect. (8) Eat an apple before going to bed. Or put a peeled or cut citrus on the bedside table, so that people with insomnia can smell its fragrant smell, which can calm the central nervous system and help them fall asleep. (9) Mash an appropriate amount of onion, put it in a bottle and cover it. Put it on the pillow before going to bed and smell it. I usually fall asleep after a while. (3) Exercise: 1. Massage swing method: from standing, relax the whole body, swing your hands up and down rhythmically in front of your body, and your legs drive your body to shake rhythmically for about 10 minute. Self-massage: Just like doing eye exercises, push your fingers around your eyes, then rub your temples and eyebrows for 2 minutes and press the depressions on both sides of the cervical spine for 3 minutes. 2. The best time to strengthen exercise is 4 ~ 5 pm or in the morning. It is not advisable to do strenuous exercise before going to bed. Excessive exercise before going to bed excites the brain, which is not conducive to improving sleep quality. Exercise depends on personal preference and physical condition, such as running, cycling, playing ball, skipping rope, etc., but we must stick to it. Do warm-up activities for a few minutes before exercise, keep relaxed and happy during exercise, and gradually relax after exercise. You can also do some gentle stretching and aerobics, or walk quickly and swing your arms while walking. For the average person, moderate physical exercise can raise the core temperature of the central nervous system, make the body sleepy, promote the brain to secrete substances that inhibit excitement, promote deep sleep, and quickly relieve fatigue, thus making sleep enter a virtuous circle. In addition, moderate exercise in the morning can also improve the quality of sleep.