改善睡眠质量有要领

事实上，每个人适宜的睡觉时间段是有差异的，徐佳建议，应找准自己的生物钟，讲究睡眠的效率。下面推荐以下几个克服睡眠障碍的方法，大家不妨试试。

管理睡眠环境

卧室里尽量不要放置电视、冰箱、电脑等，上床后**不要打游戏、听广播、看书，杜绝一切与睡眠无关的活动，尤其要养成不把手机放在枕边睡觉的好习惯。睡觉时应避免戴手表、假牙等，同时，**在卧室挂上遮光窗帘，以确保入睡时不受干扰。

按时起床

失眠时即使晨起无精打采，也要按时起床，避免赖床，白天也不建议补觉。

热水沐浴

睡前泡个热水澡可以放松身体，能加快睡眠。也可在洗澡水里滴入精油，有舒缓精神、安神助眠之效。

脚底按摩

建议按压位于脚底的涌泉穴，平时还应多活动一下脚趾，以促进气血流通，健脑益智。

饮用糖水

如果出现心绪不宁或焦躁难眠的情况，睡前可以喝上一杯糖水或热牛奶，这对安抚情绪有一定帮助，但糖尿病患者切记不要这样做。

使用药枕

枕头是否舒适同样决定睡眠质量，有睡眠障碍的人可考虑选择药枕。徐佳推荐，可用粗茶叶浸泡晾干后，直接放在枕套中，也可加入适量的茉莉干花，有助于愉悦心情，酣然入梦。

谨慎使用安定

徐佳解释，安定（地西泮）作为苯二氮卓类药物，能够发挥抗焦虑、抗惊厥、镇静催眠及中枢性肌肉松弛的作用，但长期服用易造成眩晕、乏力、走路不稳等症状，老年人则容易跌倒，还会产生耐药性，不得不增加用药剂量，造成更大的危害。从这个角度看，长期靠安定助眠显然不是个好选择。如果通过调整生活方式等方法仍无法自己走出睡眠障碍的困境，就要尽早看神经科或心理科医生，寻求专家的帮助。

In fact, everyone's suitable sleeping time is different. Xu Jia suggested that you should find your own biological clock and pay attention to the efficiency of sleep. Here are a few recommended ways to overcome sleep disorders, you may wish to try.

Manage your sleep environment

Try not to place TVs, refrigerators, computers, etc. in the bedroom. It is best not to play games, listen to the radio, read books after going to bed, and avoid all activities that are not related to sleep. Wearing watches, dentures, etc. should be avoided when sleeping. At the same time, it is best to hang blackout curtains in the bedroom to ensure undisturbed sleep.

get up on time

When insomnia, even if you wake up listless in the morning, you should get up on time to avoid staying in bed, and it is not recommended to make up for sleep during the day.

hot water bath

Taking a hot bath before bed can relax your body and help you sleep faster. You can also instill essential oils in the bath water to soothe the mind, soothe the nerves and help you sleep.

foot massage

It is recommended to press the Yongquan acupoint located on the sole of the foot, and to move the toes more often to promote the circulation of qi and blood, strengthen the brain and improve intelligence.

drinking sugar water

If you feel restless or restless, you can drink a glass of sugar water or hot milk before going to bed, which will help to soothe your emotions, but diabetics must not do this.

Use a medicine pillow

The comfort of the pillow also determines the quality of sleep. People with sleep disorders can consider choosing a medicated pillow. Xu Jia recommends that you can soak and dry the rough tea leaves, and put them directly in the pillowcase. You can also add an appropriate amount of dried jasmine flowers to help you feel happy and sleep soundly.

Use Valium with caution

Xu Jia explained that, as a benzodiazepine drug, diazepam (diazepam) can exert anti-anxiety, anti-convulsant, sedative-hypnotic and central muscle relaxation effects, but long-term use can easily cause symptoms such as dizziness, fatigue, and unstable walking. , the elderly are prone to falls, and will develop drug resistance, so the dosage of medication has to be increased, causing greater harm. From this point of view, it is obviously not a good choice to rely on stability and sleep for a long time. If you can't get out of the sleep disorder by yourself by adjusting your lifestyle and other methods, you should see a neurologist or psychologist as soon as possible and seek professional help.