Cute little penguin, smart and lively deer, brave and serious little leopard , let’s go together with the smart and wise fish styling doctoral encyclopedia class to learn all kinds of strange knowledge!
Little Penguin: "Dr. Yu Pingpeng, although I don't have this problem, I still want to ask, if someone can't sleep when he sleeps at night, is there any way to make him fall asleep quickly?"
Dr. Yu Pingpeng: "This question is not difficult. Let's take a look together."
Many people have difficulty falling asleep. Whether it is for occasional situations or for insomnia patients, there is indeed a way to make people fall asleep quickly.
That is the way to bathe.
You should know that humans are constant temperature animals, and our temperature difference will float within a very small range every day.
And our body temperature is generally divided into internal temperature and external temperature, and the inner temperature is closely related to our sleep.
So, what I mentioned later refers to the temperature in the body.
Our sleep is closely related to the temperature of our body.
When we fall asleep, the temperature in our body will drop. Similarly, when we consciously lower the temperature in our body, we can better promote our sleep.
However, our body temperature generally remains basically constant and will not change easily.
However, our body temperature has a prominent feature, which is that it will drop as much as it rises.
So if we want to help us sleep by lowering the temperature in the body, then what we need to do is to find a way to increase the body temperature.
Using bathing can effectively increase the temperature in the body. Then, after bathing, our temperature will have a process of decreasing. It is this process of decreasing that can effectively make us feel sleepy.
Of course, doing some soothing exercises before going to bed can also increase body temperature.
However, if the exercise is not controlled well and the exercise is excessive, it will stimulate the sympathetic nerve , causing sleep to lead to inability to fall asleep.
So if you want to sleep faster, this method is not recommended.
The temperature in the body drops, which can allow us to fall asleep smoothly. In fact, this is easy to understand.
We often see deaths in the snow-capped mountains in movies.
The characters in the play often say, don’t sleep, if you fall asleep, you will die.
The situation that appears at this time is that we are particularly prone to sleepiness due to the drop in the body temperature.
In summer, if the weather is particularly hot, we usually have to blow electric fans or air conditioners to reduce the temperature of the body. If it feels cool, it will be easy to fall asleep. This is the reason.
In summer, it's nothing to blow the electric fan and the air conditioner, but if it's cold, we may not feel very comfortable.
So in this case, we can bathe, temporarily increase the temperature in the body, and then fall asleep smoothly as the temperature in the body drops naturally.
Usually, the body surface temperature changes can be caused by bathing, but at most, it is 0.8 degrees to 1.2 degrees.
But for sleep, this temperature is enough.
If the temperature in the body rises by 0.5 degrees, it will take about 90 minutes before the temperature in the body can drop.
So taking a shower 90 minutes before falling asleep can help us fall asleep smoothly.
If divided by specific time, if you start bathing at 10:00 pm and soak for 15 minutes, then the temperature in your body will rise during this process.
is about 10:30, and you have finished bathing. The temperature inside the body has risen by about 0.5 degrees.
Then by 12 o'clock in the evening, your body temperature will return to its previous level and even begin to drop further, and then you will be able to fall asleep smoothly. When you are
12:10 you will be able to really fall asleep.
Of course, you don’t have to follow this time exactly, but you can use it as a reference.
Moreover, the above example talks about the way to bathe. If you are too busy with work, you can’t take a bath in advance.
If there is no way to ensure that you have a shower 90 minutes before going to bed, you can use a shower method that prevents the temperature in your body from rising too much, which can help you fall asleep as soon as possible after taking a shower.
