What is the relationship between sleep quality and bedding?

The quality of sleep is good, except that it is related to our physical condition and will be related to the surrounding conditions during our sleep. In order to improve the quality of sleep, in addition to conditioning the body, you also need to choose the right sleeping environment for yourself.

From a big point of view, it is the whole atmosphere of falling asleep. From a small point of view, it is the details of the body - such as the layout of the bed, etc., which will also affect our sleep.

At this time, how do we start to adjust the degree of fit between the bed and the body?



First, the bed

In general, sleeping hard beds are relatively good.

During the daytime activities, the spine is always under compression, forming three bends of the neck, chest, and waist. Sleeping on a hard bed can eliminate the fatigue of the ligaments and muscles during the day, and the spine is not easy to form a side bend when sleeping sideways, and it is easy to recover.

Most people take a supine position during sleep, and the soft bed will increase the lumbar protrusion and the waist muscles will be elongated. This kind of pulling is not conducive to the repair of the lumbar muscle injury, so that the lumbar muscle load generated during normal labor can not get good relaxation and rest, resulting in increased back pain or low back pain.



Second, the pillow

Although there is a saying of "sit back and relax" in the old saying, it is not the higher the pillow, the better. Because the pillow is too high, no matter what position you sleep, it will affect your sleep. You can't maintain the normal lordosis of the cervical spine. Instead, it will go backwards, which will increase the burden on the cervical spine and may also cause a stiff neck.

Similarly, the pillow is too low, because the pillow is too low, the head will be congested, and it will easily cause eyelids and facial swelling. In general, our sleep posture is divided into three types: supine, side, and prone.

Pillows are best chosen to maintain the normal physiological curvature of the neck, whether you are sleeping or sleeping sideways. Adults should have a height of 15 to 20 cm when lying on their back and a height of about 20 to 15 cm when sleeping on the side.



Third, bedding

In order to ensure a good sleep, the choice of bedding is also very important.

The finger was covered, and the fingers were padded. The cover is soft, and the human body does not have a rough feeling when it comes into contact, giving a comfortable feeling and helping to fall asleep.

The ancients emphasized the use of silk brocade and the like. In fact, as long as it makes people feel comfortable, feels delicate. Fabrics with better thermal insulation properties are available. Such as silk quilt is very good, both cold and gentle, can reduce the pressure on the body, help the body's blood flow, can promote sleep.

Tips

1. The bed height is slightly higher than the knee level of the sleeping person, generally 0.4-5m;

2. The bed should be longer than the length of the consumer is 0.2-0.3m;

3. It is wider than the body width of 0.4-0.5m;

4. The hardness is preferably 0.1m thick cotton pad on the wooden bed;

5. Pillow height and shoulder width;

6. The pillow should be slightly longer, at least enough to sleep and turn over;

7. The pillow should not be too wide, preferably 0.15m - 0.2m;

8. When lying on the back, the pillow is placed between the head and shoulders.