Cẩm nang sức khỏe

Ngủ và thức dậy đúng giờ tốt cho sức khỏe

(Dân trí) - Mỗi năm, sau đợt nghỉ Tết dài, những người mắc chứng rối loạn giấc ngủ lại nhiều lên.

Trong thời gian nghỉ Tết lâu, nhiều người sắp xếp thời gian quá kín, đi thăm bạn bè, người thân, đi du lịch, khi về nhà lại lên mạng “lang thang”, thậm chí có thể chơi qua đêm, không cho bản thân một thời gian nghỉ ngơi nào. Phương thức sinh hoạt kiểu như thế sẽ làm rối loạn đồng hồ sinh học bình thường trong cơ thể, làm cho hệ thống thấn kinh thực vật cũng bị rối loạn, cuối cùng dẫn đến rối loạn giấc ngủ.

Nghiên cứu y học chứng minh, cơ thể mệt mỏi là do thể lực và não bộ hoạt động quá sức gây ra. Khi cơ bắp toàn thân ở trong trạng thái căng thẳng cao độ, cơ thể sẽ sản sinh ra đại lượng chất trao đổi, ví dụ như axit lactic, độc tố mệt mỏivv. Những chất thải này sẽ di chuyển theo tuần hoàn máu đến khắp toàn thân, nếu không kịp thời tẩy trừ, thanh lọc sẽ dễ gây ra các biểu hiện như rối loạn giấc ngủ vv.

Vì vậy, trong những ngày xuân cần chú ý duy trì nghỉ ngơi đầy đủ, cố gắng điều chỉnh để cho đồng hồ sinh học dùng một nhịp với sinh hoạt thường ngày. Rất nhiều người nghĩ rằng mình thiếu ngủ cho nên cần phải ngủ bù, ngủ nhiều. Cách làm này là sai lầm. Ngủ nhiều nhưng trên thực tế sẽ càng cảm thấy mệt mỏi. Cách làm đúng là buổi tối lên giường ngủ sớm trước 1-2 tiếng, duy trì cùng một thời gian thức dậy, sau khi thức dậy nên đi bộ, tập thể dục, để cho cơ thể có một thời gian thích nghi.

Mùa xuân, tiết trời ấm áp, các hoạt động ngoài trời khá nhiều, nếu hôm nay chơi và ngủ quá muộn thì ngày thứ hai nhất định phải chú ý bổ sung giấc ngủ, không nên thức đêm triền miên. Nếu ngủ không đầy đủ sẽ kéo theo rất nhiều “hệ lụy” sau đó.

Để đảm bảo chất lượng giấc ngủ, giải trừ mệt mỏi, trước khi đi ngủ chúng ta có thể tắm nước ấm hoặc ngâm chân bằng nước nóng. Nhiệt độ nước tắm khoảng 40^oC, thời gian tắm không nên quá dài, thông thường từ 15 đến 20 phút. Khi ngủ có thể kê chân cao hơn một chút để có lợi cho tuần hoàn máu ở chân, làm cho mệt mỏi biến mất. Trước khi ngủ cũng nên uống một ít nước để bổ sung lượng nước không đủ trong cơ thể.

Tóm lại, duy trì thời gian nghỉ ngơi hài hòa, có quy luật, cố gắng cố định thời gian đi ngủ và thời gian thức dậy, đặc biệt là thời gian thức dậy. Thức dậy có quy luật giúp ích cho buổi tối đi ngủ có quy luật và chỉ cần cảm thấy buồn ngủ thì nên lập tức chạy ngay lên giường.

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Cẩm nang sức khỏe

Ngủ và thức dậy đúng giờ tốt cho sức khỏe

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