Tips about sleeping

Following are some tips about sleeping:

1. Snoring does not indicate good sleep. If you snore on and off during sleep, especially if you suddenly sit up due to shortage of breath, you should see a doctor.

2. Don't use computers before going to bed. The computer can stimulate your eyes and nerve system and affect sleep quality, leading to insomnia, dreaminess, etc. Shut down the computer at least 2 hours before going to bed.

3. Limit your naps to 45 minutes. Long naps will make you feel dizzy and affect night sleep.

4. Noon napping decreases the risk of heart disease. A half-hour noon nap can cut heart disease incidence by 37%.

5．Make-up sleep cannot ease fatigue. Generally one needs 6 hours of sleep every day. Weekend sleep cannot make up for sleep shortage during the week.

6. These foods can enhance good sleep: banana, chrysanthemum tea, warm milk, honey, potato, oatmeal, almond, linseed, whole wheat bread and turkey.

7. Pillow height can determine sleep quality. The height of the pillow should make one's head at the same level with the body when lying on the bed. Generally, it should be 10-15 centimeters high.

8. Go to see a doctor. Insomnia can be caused by complex reasons, physical and psychological. Seeing a doctor would be a wise choice.

（Source: Chinese Sleep Research Society）