Survey shows that among the 10 cities of insomnia, 7 are women. 30 years old to 60-year-old female, 3 of the 4 sleep less than 8 hours a day. A series of figures show the breadth of women have insomnia to popularity. Why are women more likely to sleep? This is related to physiological characteristics of women, especially during pregnancy and menopause, women often because of changes in hormones affect sleep.
Long-term lack of sleep or insomnia affect women, not just the appearance of sagging eye bags and dark circles, as well as damage to health. Insomnia is not a disease but a symptom, may be hidden behind it, including depression, anxiety disorders including a variety of causes.
Three types of insomnia:
1. Sleep difficulties Type: The main manifestation is difficulty falling asleep.
2. Maintain the type of sleep difficulties: the performance of this type of insomnia is easy for the night awakening, or can not sleep after awakening. Wake up after more than a sense of physical prowess.
3. Waking type: performance of early morning awakening, but can not wake up after sleep. Typical patients with depression Sleep disorders are characterized by early awakening, and of course does not mean that the patient is depressed early awakening.
Hazard: The risk of insomnia increases the risk of breast cancer
Chronic insomnia will bring a series of serious problems, studies have found that 5 hours of sleep per night on average middle-aged women than 8 hours of sleep on average women are more susceptible to heart disease; insomnia may increase hunger, which affect the body's metabolism, it would be a woman to maintain a slim body has become more difficult. If less than 6 hours total sleep time, more than a dream, especially the frequent nightmares, wake up do not recover from fatigue after the other without treatment, but also the behavior of women affected during the day, there daytime drowsiness, dizziness, lack of concentration phenomenon and even inexplicable temper.
In addition, the insomnia will also increase the risk of breast cancer, and increased depression and anxiety and other psychological problems.
Get rid of bad habits of sleep before going to bed to ensure that
1 Do not eat spicy food before bedtime, such as coffee and tea, before going to bed 8 hours on this kind of food should stay away. In addition, do not eat before going to bed too full, but too hungry can also affect sleep. Before going to bed drink a cup of milk. Milk helps sleep, but for people allergic to milk, can eat an apple or eating slices of bread, the effect is the same. Normally eat some foods can improve sleep quality, such as jujube, lily, small rice, walnuts, honey, sunflower seeds and so on.
2, adhere to a regular schedule, the weekend not to sleep too late. If you sleep late on Sunday got up on Saturday night, Sunday night could be insomnia.
3, do not do intense thought before going to bed, for example, some people like the day before going to their work and want it again tomorrow, this thought would make the brain over-excited, is not conducive to sleep.
4, choose exercise time. Afternoon exercise is the best time to help sleep, regular physical exercise can also improve the quality of sleep at night. Remember that bedtime should not be strenuous exercise.
5, do not do in bed has nothing to do with sleep, such as in bed watching TV, reading, etc., to make his brain form a conditioned reflex, to bed and sleep into contact only.
6, to sleep on the night to. Nap during the day and night of sleep may lead to being "deprived." Strictly controlled during the day and sleep less than an hour, and can not sleep even after 3 pm.
7, to keep quiet sleep environment, sleep, turn off the TV and radio.
8, do not be too concerned about sleep, insomnia, do not give yourself the time pressure, there is pressure but more sleep.
9, the bedroom to maintain proper temperature, slightly cooler environment conducive to sleep.
2011-01-27
How to relieve vomiting during pregnancy part 2
Radical movement or a noisy environment the situation will aggravate morning sickness.
In the case of fatigue, morning sickness will aggravate the situation, and therefore more attention to rest, preferably in the afternoon nap.
Slow walking speed will also certainly help alleviate morning sickness.
Enough rest at night, go to bed earlier.
Keep indoor air clean, a little sleep when the windows open a little, take a walk outdoors, but be careful not to catch cold.
Because the hot air will increase the feeling of nausea, so try to avoid excessive heat.
Changes in mood also plays a significant role, the pressure will aggravate morning sickness situation. To keep my peace of mind, do not get too nervous, anxious.
Brush your teeth after meals. Regular brushing will stimulate the early morning vomiting, may wish to eat first and then brush your teeth.
Interesting study
Foreign experts have varying degrees of morning sickness, some mothers have done related research, found some interesting phenomena:
Two of the world have to live with and in-laws than husband and wife, the former phenomenon is more severe morning sickness. Expert analysis of this is probably because both husband and wife live no scruples, and when and in-laws get along, to be the family's meals or chores, the chores naturally divert the attention of morning sickness.
Living in an unfamiliar environment, and its more severe morning sickness symptoms, for example, people in foreign birth, parents, friends are not around, it is inevitable that tensions loneliness, coupled with the language not smooth, naturally unrest.
Recommended Mom --- a good way to ease morning sickness
Ginger. Study found that ginger can help alleviate morning sickness symptoms. You can try making their own ginger tea (must be prior consultation with a doctor's opinion): Cut two pieces of coin-sized ginger, and then soaked with water 5 to 10 minutes. Remove the ginger, add brown sugar, honey or lemon on it.
Drinking water. Increase in body metabolism, large amounts of water in addition to help metabolism, it also reduces the concentration of hormones in the blood to alleviate the discomfort.
Apple. To get up early to eat an apple, very helpful in relieving nausea and vomiting. Helping to keep the intestinal smooth and prevent constipation.
Cucumber. Cucumber fragrance will make you feel uncomfortable swept away.
Honey. Get up before the spoonful of honey in his mouth. Part to help the body absorb glucose, the blood glucose concentration will not be too low to reduce the number of morning sickness.
What are the morning sickness to seek medical treatment
Although morning sickness generally does not affect the physical health, but also about one per cent of morning sickness is very serious, leading to dehydration and weight loss. Once dehydration (no urine, or urine is dark yellow), dizziness, weakness, rapid heart rate or the number of frequent vomiting, can not eat, vomit in the folder with bloodshot eyes, must immediately go to the hospital. In most cases, by intravenous injection or anti-morning sickness drug to be completely cured.
In the case of fatigue, morning sickness will aggravate the situation, and therefore more attention to rest, preferably in the afternoon nap.
Slow walking speed will also certainly help alleviate morning sickness.
Enough rest at night, go to bed earlier.
Keep indoor air clean, a little sleep when the windows open a little, take a walk outdoors, but be careful not to catch cold.
Because the hot air will increase the feeling of nausea, so try to avoid excessive heat.
Changes in mood also plays a significant role, the pressure will aggravate morning sickness situation. To keep my peace of mind, do not get too nervous, anxious.
Brush your teeth after meals. Regular brushing will stimulate the early morning vomiting, may wish to eat first and then brush your teeth.
Interesting study
Foreign experts have varying degrees of morning sickness, some mothers have done related research, found some interesting phenomena:
Two of the world have to live with and in-laws than husband and wife, the former phenomenon is more severe morning sickness. Expert analysis of this is probably because both husband and wife live no scruples, and when and in-laws get along, to be the family's meals or chores, the chores naturally divert the attention of morning sickness.
Living in an unfamiliar environment, and its more severe morning sickness symptoms, for example, people in foreign birth, parents, friends are not around, it is inevitable that tensions loneliness, coupled with the language not smooth, naturally unrest.
Recommended Mom --- a good way to ease morning sickness
Ginger. Study found that ginger can help alleviate morning sickness symptoms. You can try making their own ginger tea (must be prior consultation with a doctor's opinion): Cut two pieces of coin-sized ginger, and then soaked with water 5 to 10 minutes. Remove the ginger, add brown sugar, honey or lemon on it.
Drinking water. Increase in body metabolism, large amounts of water in addition to help metabolism, it also reduces the concentration of hormones in the blood to alleviate the discomfort.
Apple. To get up early to eat an apple, very helpful in relieving nausea and vomiting. Helping to keep the intestinal smooth and prevent constipation.
Cucumber. Cucumber fragrance will make you feel uncomfortable swept away.
Honey. Get up before the spoonful of honey in his mouth. Part to help the body absorb glucose, the blood glucose concentration will not be too low to reduce the number of morning sickness.
What are the morning sickness to seek medical treatment
Although morning sickness generally does not affect the physical health, but also about one per cent of morning sickness is very serious, leading to dehydration and weight loss. Once dehydration (no urine, or urine is dark yellow), dizziness, weakness, rapid heart rate or the number of frequent vomiting, can not eat, vomit in the folder with bloodshot eyes, must immediately go to the hospital. In most cases, by intravenous injection or anti-morning sickness drug to be completely cured.
How to prevent cervical spondylosis
In recent years, cervical approach young people, especially office workers, sitting in front of the computer due to the long body flexion, the muscles, ligaments and other soft tissue long period of tension, the neck muscles are tired out after a physical load, that is, we often said that the cervical disease.
At the end of a heavy workload, the need for more time than usual sitting in front of the computer, but then must pay attention to, in addition to maintaining the correct posture, but also learn to sneak.
First, to ensure the correct posture, sitting position as possible to maintain the natural, will sit back and keep the neck straight.
Second, should be not less than 3 times per week, less than 30 minutes of exercise each time, it is necessary for good health. Long-term sitting in front of the computer, should increase the time for rest breaks and activities to enhance the body's blood circulation, eliminate local muscle fatigue, prevention and mitigation of the cervical spine strain.
Third, to avoid the cold air blowing straight neck and shoulder muscles, keep warm.
Fourth, the height of the pillow hard and soft to moderate, generally those who sit high punch pillow, pillow side who punch a half high, about 10cm or so. Pillow with kapok, buckwheat husk as well, loading amount should be appropriate to maintain a certain degree of hardness and elasticity. Elastic pillow too easily lead to neck muscle fatigue and injury.
Are best used to sit in a small neck pillow Xiadian to maintain cervical physiological curvature. Should be used side by the face and shoulder pillow stuffed into the gap in order to reduce the burden on the neck.
Fifth, should stand up more than an hour sitting activities. As chair sat a long time, relatively fixed position, position changes less often in the neck muscle tension in one direction.
Suggested office workers who work continuously more than 1 hour, the best work to stop the hands of a little look at the activities, do some stretching and turned around, swivel movement, to avoid long-term fixed in a position caused by low back pain.
Sixth, in his spare time, should be appropriate to participate in badminton, table tennis and other physical exercise, increase back extensor strength.
Sit-ups and swallow some water (supine two cases) are very good training methods, jogging, brisk walking, swimming is a good way to exercise the body, which will also help prevent muscle strain.
Workers can make good use of back, back as far as possible and rely on the back of a chair close to the waist were still gaps, you can place a small cushion, hold up the waist, so that will not be too lumbosacral muscle fatigue.
How to exercise after work
Choose low-impact type of exercise, such as lifting dumbbells, push-ups, sit-ups and side sit-mentioned legs and so on. Generally carried out before going to sleep, and exercise twice a week, or once every other day exercise, then stop training during the day, working too hard. Each exercise 20 to 30 minutes, after gradually extended, including: warm-up activities, about 5 minutes; training activities, 15 to 20 minutes; relaxing activities, 5 to 10 minutes.
A campaign should include training group actions in different parts of the body and can reach all parts of the body. This will enable all parts of the body muscles get even increased significantly improves physical strength, long-term adherence to physical form but also significantly improved.
Order can have a variety of arrangements, the general practice among the top upper body, lower body emission in the post-training; training large muscle groups of the top, training small muscle groups in the bottom. Each action or to practice 2 to 3 groups, a training group should not exceed 20. Sum in excess, can be slightly sweating.
How to prevent cervical disease during the Spring Festival
During the holidays, you can type high-impact aerobic exercise such as running, swimming, tennis, rock climbing or boxing. Can be selected according to their own freedom-loving sport, and time 1 to 2 hours.
The body, the benefits of such exercises is to consume large amounts of calories, strengthen muscles, increase energy, endurance and hand-eye coordination. Psychologically, these campaigns can help you lift the external pressure, so that you sweat and temporarily forget the daily work chores.
Reminder: If you often feel the neck, shoulder and severe back pain, accompanied by vertigo, dizziness, headache, migraine headaches, head pressure, Jinshu flu symptoms, to be timely to conduct a comprehensive inspection and regular hospital treatment to prevent the disease further.
At the end of a heavy workload, the need for more time than usual sitting in front of the computer, but then must pay attention to, in addition to maintaining the correct posture, but also learn to sneak.
First, to ensure the correct posture, sitting position as possible to maintain the natural, will sit back and keep the neck straight.
Second, should be not less than 3 times per week, less than 30 minutes of exercise each time, it is necessary for good health. Long-term sitting in front of the computer, should increase the time for rest breaks and activities to enhance the body's blood circulation, eliminate local muscle fatigue, prevention and mitigation of the cervical spine strain.
Third, to avoid the cold air blowing straight neck and shoulder muscles, keep warm.
Fourth, the height of the pillow hard and soft to moderate, generally those who sit high punch pillow, pillow side who punch a half high, about 10cm or so. Pillow with kapok, buckwheat husk as well, loading amount should be appropriate to maintain a certain degree of hardness and elasticity. Elastic pillow too easily lead to neck muscle fatigue and injury.
Are best used to sit in a small neck pillow Xiadian to maintain cervical physiological curvature. Should be used side by the face and shoulder pillow stuffed into the gap in order to reduce the burden on the neck.
Fifth, should stand up more than an hour sitting activities. As chair sat a long time, relatively fixed position, position changes less often in the neck muscle tension in one direction.
Suggested office workers who work continuously more than 1 hour, the best work to stop the hands of a little look at the activities, do some stretching and turned around, swivel movement, to avoid long-term fixed in a position caused by low back pain.
Sixth, in his spare time, should be appropriate to participate in badminton, table tennis and other physical exercise, increase back extensor strength.
Sit-ups and swallow some water (supine two cases) are very good training methods, jogging, brisk walking, swimming is a good way to exercise the body, which will also help prevent muscle strain.
Workers can make good use of back, back as far as possible and rely on the back of a chair close to the waist were still gaps, you can place a small cushion, hold up the waist, so that will not be too lumbosacral muscle fatigue.
How to exercise after work
Choose low-impact type of exercise, such as lifting dumbbells, push-ups, sit-ups and side sit-mentioned legs and so on. Generally carried out before going to sleep, and exercise twice a week, or once every other day exercise, then stop training during the day, working too hard. Each exercise 20 to 30 minutes, after gradually extended, including: warm-up activities, about 5 minutes; training activities, 15 to 20 minutes; relaxing activities, 5 to 10 minutes.
A campaign should include training group actions in different parts of the body and can reach all parts of the body. This will enable all parts of the body muscles get even increased significantly improves physical strength, long-term adherence to physical form but also significantly improved.
Order can have a variety of arrangements, the general practice among the top upper body, lower body emission in the post-training; training large muscle groups of the top, training small muscle groups in the bottom. Each action or to practice 2 to 3 groups, a training group should not exceed 20. Sum in excess, can be slightly sweating.
How to prevent cervical disease during the Spring Festival
During the holidays, you can type high-impact aerobic exercise such as running, swimming, tennis, rock climbing or boxing. Can be selected according to their own freedom-loving sport, and time 1 to 2 hours.
The body, the benefits of such exercises is to consume large amounts of calories, strengthen muscles, increase energy, endurance and hand-eye coordination. Psychologically, these campaigns can help you lift the external pressure, so that you sweat and temporarily forget the daily work chores.
Reminder: If you often feel the neck, shoulder and severe back pain, accompanied by vertigo, dizziness, headache, migraine headaches, head pressure, Jinshu flu symptoms, to be timely to conduct a comprehensive inspection and regular hospital treatment to prevent the disease further.
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