The skin becomes worse because of sleep life and these affect sleep
Many people know that having a good sleep is good for the body, but if it is sleep in place or the skin deteriorates, we should find a way, then what is the cause of the skin deteriorates, Xiaobian for you to bring recommendations to make the skin better.
These behaviors affect sleep
The skin becomes worse because of sleep life and these affect sleep
1. Wear accessories to bed
Some women do not remove ornaments when they sleep, which is very harmful to the body. Some jewelry is made of metal, long-term wear on the skin, so that people unknowingly cause toxic reactions. Some luminous ornaments will produce radioactive radiation, although the amount is weak but long-term accumulation can lead to adverse consequences. Wearing accessories to sleep is not conducive to metabolism, which is also wearing accessories of the local skin easy to age.
2. Wear a bra to bed
The bra protects the breast during the day, but wearing a bra to sleep at night can induce breast cancer. The study found that women who wore a bra for more than 12 hours a day had a more than 20 times higher risk of breast cancer than those who wore a bra for short periods of time or no bra. This is due to the breast pressure for a long time, lymphatic reflux blocked, and harmful substances lodged in the breast.
3. Sleep with makeup on
Some women, especially young women, do not remove their makeup before going to bed. Residual cosmetics on the skin clog pores, causing sweat gland secretion disorders, not only easy to induce acne, but also for a long time will damage the skin, making it aging faster.
4. Drink and fall asleep
With the change of lifestyle, today's young women's nightlife is more abundant, especially some professional women more social, often accompanied by a slight drunk sleep. According to medical research, it is easy to asphyxiate after going to sleep after drinking alcohol, generally about twice a night, about 10 minutes each time. In the long run, people are prone to diseases such as heart disease and high blood pressure.
5. Sleep with your head covered
When winter comes, some women like to sleep with their heads covered. Because the air is not circulating, the oxygen in the bed is not enough, the organs in the body can not get enough oxygen supply, wake up later people will feel dizzy, chest tightness, fatigue, lack of spirit, can also induce dreams, and often nightmares, people are easy to wake up from the dream.
6. Replace quilt with clothes
On cold winter nights, some women are afraid of catching cold and often sleep in sweaters, wool pants or cotton vests. People in the sleep state of the trunk, limbs muscles are relaxed, and the more sweet sleep, the more relaxed the muscles. Sleeping through more clothes will affect the relaxation of the muscles of the whole body, which is not conducive to the play of blood circulation and respiratory function. Because the clothes are too much, the temperature is high, the clothes are easy to sweat, and if you do not change the wet clothes and add clothes in time after waking up, it is easy to cause a cold.
7. Sleep with your arms high
Many people like to sleep with two arms raised on the pillow, this sleeping position is very harmful to health. Because lifting the arm is not conducive to the relaxation of the shoulder and upper arm muscles, it will cause shoulder pain and discomfort over time. Putting the arm on the pillow will also affect the upper limb blood circulation and cause hand numbness. In addition, lifting the arm can cause increased abdominal pressure, which is easy to make the food in the stomach and digestive fluid flow back into the esophagus, stimulate the esophageal mucosa, causing esophageal mucosal congestion, edema, and even reflux esophagitis.
8. Sleep without electric blanket
Many women are afraid of cold, so they will leave the electric blanket on all night, but this will not only make people feel dry after waking up, but also easy to catch a cold. When people fall asleep, the ideal temperature in the bed is 33-35 ° C, and the relative humidity is 55%-60%. In this "small environment", a large number of blood vessels in the skin are in a state of contraction, and the blood flow is slowed down, so that the body can fully rest and adjust. If the heating time of the electric blanket is too long, the temperature in the quilt continues to be too high, the skin blood vessels will expand, the blood circulation will accelerate, the breathing will become deeper and faster, the ability to resist germs will decline, and it is easy to lead to a cold. Therefore, the correct use of electric blankets is to turn on the power 10 minutes before going to bed, and turn off the power after the bedding is preheated, as long as you do not feel a sudden cold when you enter the bed.
How much sleep we usually get is good for our skin
The skin becomes worse because of sleep life and these affect sleep
Young people aged 13-29: Sleep about 8 hours a day
Teenagers in this age group usually need to sleep 8 hours a day, and to follow the principle of early to bed and early to rise, to ensure that around 3 PM into deep sleep. Usually, you should ensure that the latest 24 o 'clock to go to bed, 6 o 'clock in the morning, and try not to sleep late on weekends. Because sleeping time is too long, it will disrupt the human body clock, lead to mental depression, affect memory, and miss breakfast, resulting in eating disorders.
Suggestion: Young people are used to staying up late, which will directly affect their mental state the next day, and easily cause skin damage, acne, melasma and other problems. Staying up late for a long time will also affect endocrine, lead to decreased immunity, colds, gastrointestinal infections, allergies, etc. will come to the door, but also will appear forgetfulness, irritability, anxiety and other mental symptoms. Therefore, it is important for young people to standardize their lives, do not eat 1 hour before falling asleep, and take a nap for half an hour at noon, which is more beneficial to the body.
Adults aged 30 to 60: Sleep about 7 hours a day
Adult men need 6.49 hours of sleep, women need about 7.5 hours, and should ensure 10 p.m. to 5 a.m. "quality sleep time." Because people are easy to reach a deep sleep state at this time, it helps to alleviate fatigue. A 22-year follow-up study of 21,000 adults in Finland found that men who slept less than seven hours were 26% more likely to die than men who slept seven to eight hours, and women were 21% more likely to die. Men who slept more than eight hours were 24 percent more likely to die than men who slept seven to eight hours, and women were 17 percent more likely to die.
Suggestion: If people in this age group lack sleep, it is more related to mental decline, or stress caused by overeating and other bad habits. Guo Xiheng reminded that in addition to relieving pressure as much as possible, you can also do some work in the sleeping environment, such as reducing noise, ventilation, appropriate shading, etc., and choose a pillow 10 to 15 centimeters high with moderate softness and hardness. People who still don't sleep enough can also catch up on sleep by taking a one-hour lunch break.
Ways to improve sleep quality
The skin becomes worse because of sleep life and these affect sleep
1. Take calcium tablets before going to bed
Trace elements such as calcium and magnesium can reduce heart rate and blood pressure, relax muscles and nerves, and improve sleep quality. Researchers at Stanford University in the United States found that supplementing 400-500 mg of calcium (and an equivalent amount of magnesium) before going to bed made it easier for 76% of women to fall asleep and wake up more refreshed.
2. Abdominal breathing improves sleep easily
There are many ways to relax, including "abdominal breathing," "muscle relaxation," "self-suggestion," "meditation," and even "hypnosis." Although these procedures are different, they are all relaxation based treatments, and in addition to physically inhibiting excessive autonomic nervous system activity to help patients relax physically, they also have two other effects: (1) promoting a decrease in psychological hyperactivity; (2) In the case of physical and psychological relaxation, guide sleep.
3. Don't go to bed full of oil
Traditional Chinese medicine says "stomach disharmony, then sleep uneasy", eat too much before going to bed, the stomach to "work overtime", the stomach full of food will continue to stimulate the brain, so that the brain has been in an excited state, want to sleep safely and how to talk about it? Do not drink tea before going to bed, tea contains caffeine and other substances will stimulate the central nervous system, make people excited, and fall asleep will become more difficult. Of course, you can not go to bed hungry, if you feel hungry before going to bed, you can eat some warm and soft food, and rest for a while after eating. Drink a glass of milk or honey before going to bed to help improve the quality of sleep, sleep enough, and menstruation will of course be "good".
4. Don't keep any "souvenirs" except pajamas
Watches, jewelry, braces, bras, cell phones, and attractive makeup are all best removed before bed. Although the radiation of watches and mobile phones is very small, the accumulated low radiation is no less than that of letting you stand at the source of high radiation for an hour; Although there is no radiation in jewelry, heavy metal items will penetrate into the skin with sweat and hinder blood circulation; The risk of breast cancer is more than 20 times higher when sleeping with a bra than when wearing a bra for a short time or not at all. Dentures or braces are easy to scratch the major esophageal artery accidentally swallowed in sleep, causing massive bleeding and even life-threatening; Beautiful makeup will clog pores, making menstrual skin more dull and dull.
5, get up early to write a plan, avoid trouble before going to bed
A study by Yale University in the United States found that paying attention to what you accomplish each day can help ease anxiety at night and improve sleep quality. Every morning when you get up, write down your to-do list for the day and cross it off when you're done. Keep a pen and paper by your bed and write down your worries before going to bed. Researchers at the University of California, Los Angeles, found that this can make the speed of falling asleep 30% faster.
