The 71st Army "Air Defense": Do you know about the "secrets" of sleep?

Author:Liangjian southeast Time:2022.07.31

not

In front

High temperature and heat, exercise without rest. In the face of high -intensity training such as exercise protection and field training, officers and soldiers need high -quality sleep to better restore abundant energy. In this issue, this issue introduces sleep -related issues from three aspects.

Understand the physiological process of sleep

Factors affecting sleep. "It is made of sunrise, and the sunset and the sunset" shows that we have a schedule similar to the rhythm of the day and night. Sunlight, temperature, and eating time are three factors that affect sleep. Among them, light is the main factor that affects sleep: after receiving the stimulation of weakened light intensity, the internal brain promotes the secretion of pine cones to produce melatonin and cause the human body to be trapped; Increased serotonin secretion, accelerate the metabolism of the body, and thus wake up sleep.

Changes in the sleep cycle. Sleep is the cycle of cycle cycle of shallow sleep, deep sleep period, and rapid eye movement sleep. A sleep cycle lasts about 90 minutes, and good sleep time takes about 4-5 cycles. The corresponding characteristics of the three stages are: drowsy, but easy to wake up; the deep sleep period that is completely relaxed; the dream of vivid plots appears, accompanied by turning over and unconscious muscles.

The physiological significance of sleep. After a day of high -intensity training, comrades can relieve fatigue and restore energy through sleep. When the human body is in a deep sleep period, the neurotransmitters that secrete the immune in vivo to enhance resistance; fast eye movement sleeping period, the body can process and organize memory in dreams, so that the officers and soldiers can continue to consolidate the knowledge learned during the day.

Sleep misunderstanding

Sleeping snoring. Snoring is due to nasal diseases, tonsil hypertrophy, and sleeping asleep asleep, which causes the respiratory tract stenosis or even blocking. When the air flow is blocked, the soft tissue of the throat shakes, that is, snoring. In addition to the pathological factors of targeted therapy, comrades can sleep on the right posture and 30 ° head -to -head, which can effectively reduce the sense of compression of the respiratory tract and make the body easier.

Poor sleep quality. After falling asleep, you will go through 4-5 times to sleep quickly, that is, enter the dream period. Therefore, it is normal for comrades to have multiple dreams, and even some comrades will find that their dreams are coherent. However, when a nightmare appears, it affects the normal work the next day and such a long time, and it is necessary to go to the medical site for treatment in time.

After staying up late, make up for the body to compensate the body. Moisturizing cannot fully compensate the damage to the body. Sometimes the sleep time is too long, and the body will feel burnout. Officers and men who participate in night training can flexibly choose two modes of adjusting sleep according to the actual situation: 3-4 hours of supplementary sleep before training; 90 minutes of replenishment after training, then normal daily work, nap time control control, control time control About 1 hour.

How to improve sleep quality

Control the diet and exercise before bedtime. A moderate amount of aerobic exercise helps to establish a good sleep relationship, but the improper exercise time point makes the brain and the body excitement and makes it difficult to fall asleep. Therefore, comrades should avoid strenuous exercise two hours before going to bed. At the same time, fasting should be fasted 3 hours before bedtime to avoid adding burden on digestive organs that have entered a rest due to digestive metabolic food.

Replenish diet. Common problems that affect sleep can be adjusted by improving the intake of daily diet. Calcium, magnesium, zinc, iron, and folic acid have five nutrients, which have relaxation of muscles, stability, regulating nerves, synthetic melatonin and serotonin Efficacy. Comrades can choose dietary choices in a targeted manner in accordance with physician's suggestions and their own situation.

Establish sleep rhythm. The time to fixed sleep and getting up, no matter how long you fall asleep, getting up at a fixed time, and long -term persistence can form a solid sleep rhythm. However, when you lie on the bed for 30 minutes, you still have no sleepiness. You can leave the bed first and sit in other places to regulate your breathing and relax. After you have a sleepy, go to bed, and form a good conditional reflection effect between the bed and sleep.