暑期的你， 是否“熬最晚的夜， 起最晚的床 ” 呢？又或是出现了睡眠质量不佳等状况呢？老话说“吃得饱， 睡得好 ” ， 今天我们就为大家介绍睡眠疗法，帮助居家的您寻找绝佳的睡眠质量、以头脑清醒、精神饱满的状态去拥抱第二天的太阳。

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首先为大家对错误的助眠方法避雷，如下：

如今，随着失眠者日益增多，有不少人选中了“酒”。然而科学研究表明，“饮酒入眠”这种方法百害而无一益。并且经过临床观察发现，长期靠饮酒助眠的人，可出现严重危害健康的酒精中毒性精神病、神经炎及脂肪肝、肝硬化等疾患。饮酒后虽大脑的活动会被暂时抑制而加快入眠，但由于酒引起的睡眠与正常生理性睡眠完全不同。而酒后入睡大脑的活动虽受抑制，但并未真正得到休息，因此醒来后往往伴有头晕头痛乏力等不适的感觉。并且酒中的一些有害物质进入人体后，需先经肝脏解毒才能排出体外。而白天人体新陈代谢较旺盛，夜晚饮酒入睡后，代谢缓慢，肝脏解毒功能减弱，有害物质排出缓慢，易在体内蓄积导致中毒。

褪黑素是重要的睡眠激素，也是调节人体昼夜节律的“遥控器”，一旦其分泌量减少，可引起昼夜节律混乱、入睡困难。因此，近期网上流传了大量服用褪黑素能来改善睡眠质量的帖子，可果真如此吗？其实不然，褪黑素是治疗睡眠时相障碍， 即生物钟紊乱的药物，而非治疗失眠的药物。据统计，约 25%有睡眠障碍的人，在服用褪黑素后睡眠状况可得到改善， 但对更多服用者来说，褪黑素并没有促眠作用。因此，胡乱用药并非明智的选择。

很多人认为， 睡前运动有助于睡眠，甚至为了加快睡眠进度，特意在睡前剧烈运动。这样做真的有用吗？其实不然，白天适量的运动会让我们的身体达到一个相对轻松的状态，然而，睡前运动会使大脑过度兴奋， 同时向大脑传递身体还处在活跃状态的信号，并不能起到助眠的效果。

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一般睡前 3 小时避免高强度运动！！！（敲黑板！！！） 可以选择每天上午或下午增加运动量，消耗身体的剩余能量，以达到健身的目的，并且白天做运动会增加人体的疲劳感，从而使夜间睡眠变得相对容易。

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Is this really useful? In fact, moderate exercise during the day can bring our body to a relatively relaxed state. However, bedtime exercise can cause the brain to become overly excited and transmit signals to the brain that the body is still in an active state, which does not have the effect of assisting sleep.

Next, we will lead everyone to learn some correct sleep aid methods.

NO.1 Moderate exercise generally avoids high-intensity exercise 3 hours before bedtime! (Knock on the blackboard!!!) You can choose to increase the amount of exercise every morning or afternoon to consume the body"s remaining energy, in order to achieve fitness goals. Moreover, doing exercise during the day can increase the body"s fatigue, making it relatively easy to sleep at night.

NO.2 Using a sleep aid sound must have been a situation where everyone has experienced wanting to fall asleep but is unable to fall asleep due to noise such as the sound of someone closing the door or the thunder outside the window. At this point, sleep aid sounds come in handy. By allowing constant sound to fill every corner of the bedroom, we can conceal the sound outside and make the sleeping environment more comfortable. At present, various platforms have included sleep aids. However, it is worth mentioning that not all music can aid sleep. Sleep aids are created to alleviate sleep problems and improve sleep quality, with unique guiding principles, creative techniques, and musical styles. In terms of musical structure, sleep aid music also has a clear characteristic of "smoothness", that is, the emotions, melodies, and rhythms expressed in the work are relatively stable, making it difficult to form "brainwashing" memories. Therefore, when choosing music, one should be particularly cautious, otherwise it may backfire. Finally, it is important to remember to set the playback duration when using sleep aids to help oneself fall asleep. Prolonged use of headphones or exposure to high intensity volume can cause irreversible damage to our hearing. Be careful when waking up,It"s too late to repent!

After a person enters a sleep state with a reasonable diet, the activity rhythm of various parts of the body slows down and begins to rest. If you eat before going to bed, your digestive and other organs will become busy again, increasing their burden and preventing other organs from getting a good rest, which not only affects sleep but also harms your health. Therefore, try not to eat within an hour before going to bed and drink less water to reduce the number of toilet visits during sleep, thereby promoting high-quality sleep. Meanwhile, here are some foods that are beneficial for sleep consumption in moderation for your reference: milk contains two hypnotic substances, namely serotonin and peptides that regulate physiological functions, making people feel comfortable throughout the body, helping to relieve fatigue and help them fall asleep. Drinking a glass of milk before bedtime can help people fall asleep, especially for middle-aged and elderly people. Sunflower seeds have the function of regulating metabolism and calming the nerves. Eating some sunflower seeds after dinner can also promote the secretion of digestive juices,which is beneficial for digestion and digestion, and helps with sleep.

At the end, I believe everyone hopes to have a good sleep quality. In addition to the above adjustment methods and precautions, the most important thing is to maintain a good mood. Only with a calm mind can the above sleep assistance methods be implemented effectively.

参考文献：《治疗抑郁症新药和睡眠疗法》 浙江中医杂志 《这些助眠方法并不能让你睡得更香》 《 3 种助眠食物》

-往期回顾-