We know that we all sleep in different positions, but there are good and bad positions. According to the statistics, 80% of people have pain in some parts of their bodies, like lumbar acid, shoulder pain and so on.  Many of them have the above situation that is exacerbated by sleeping in the wrong position. So now, you can have a test about your sleep quality.  Self-test: the quality of your sleepHere are 5 criteria of quality sleep:1. Fall asleep in 10-20 minutes.2. Wake up more than 5 minutes not more than once.3. Sleep without frightmare and forget quickly after waking up from the dream.4. Wake up in the morning, you will feel energetic and not fatigue.5. Sleep with no or little nightmares or abnormal behaviors. Each standard 20 points, a total of 100 points, calculate how many points can you get? The wrong sleeping position can cause or aggravate back pain. In other words, your health can be reflected in your sleeping. There are 5 types of sleeping positions and let’s take a look at the pros and cons. 01 Lie Supine in the bed Pros: Relieves pain in the waist and back. Care for your skin.Cons: Bad for snoring and people with sleep apnea. Cosmetic plastic surgeon Dr. Gesson Anson says when lying on your back, your face is relaxed and breathable, which is good for keeping your skin active. People with chronic back pain are not recommended to lie supine. Pillows can be placed under the head and knees to align the spine. But when lying on your back, the tongue is pulled towards the back of your mouth by the earth's gravity, narrowing the airway and doubling the risk of snoring and sleep apnea. 02. Lie on the mattress left side Pros: Prevent gastroesophageal reflux.Cons: Increase wrinkle formation and may cause nightmares. According to British gastroenterologist Robin Chutchan’s word, heartburn symptoms decrease when people sleep on their side. A study by the University of Izmir in Turkey found that 40.9% of people who fell asleep when they sleep on their left side reported having nightmares, compared with 14.6% of people who fell asleep on their right side. Therefore, avoid sleeping on your left side if you are feeling mentally tired and stressed. 03. Sleep on your bed or mattress right side Pros: Good for your heart and your brain.Cons: Squeeze your face. Sleeping o your right side gives your heart more space on the left side of the chest, which helps lower blood pressure and slow the heart rate, which is good for people with heart disease. It can also help prevent dementia and other degenerative diseases. But to the child, if they always maintain a kind of sleeping position and it’s easy to cause facial ministry left and right asymmetry. Extra tip: The correct position in the third trimester is to sleep on your side but you should change the two sides not always sleep on one side. All in all, sleeping on your bed right side in the most friendly position to your body.  04. Lie prostrate in the bed Pros: Better airway, Least prone to snoring.Cons: Causes pain and stiffness in the body, leading to tooth grinding and increased burden on the heart and lungs. Lie prostrate help your airways much more open and prevent snoring. When you sleep adopt this way, you have to turn your head to the side to breathe easily. This can cause headaches, stiff neck and shoulder discomfort, which can radiate to your arms. 05. Curled up when you sleep Pros: Relieve the pressure Cons: Aggravate neck pain and cause habitual hunchback.  British orthopedic specialist Amy Hope said that curling up in the fetal position gives the spine enough flexibility to allow for a variety of different sleeping positions at night. This position ensures that the body is relaxed enough to help relieve stress and is suitable for people who are stressed and feel physically and mentally exhausted. But at the same time, the fetal position can make neck pain worse. Eventually, some common conditions recommend sleeping position:Cervical spondylosis------ Lie SupineStomach ulcers------ Lie on the left sideCoronary heart disease------ Lie on the right sideAsthma------Lie on the side or half a recliningUrinary Calculi------change the position frequentlyHypertension------Lie on your back with a pillowArteriosclerosis------Lie SupineVaricosity------Pad your feet to make it heighten Sleeping position is not fixed, it can be adjusted according to their own physical conditions. In addition to the correct sleeping position, quality mattress, pillows, suitable environment, enough sleep time and sleep quality is also indispensable. Did you sleep better last night?   

Koala is recognized as one of the most sleepy animals in the world, which can sleep for 22 hours a day. What’s more, it explains what is the real-life of "Do nothing but eat and sleep." by itself.  Compare with it, horses only sleep one to two hours a day. But for giraffes, just only 30 minutes is enough. For those of us who wish we had 24 hours at our disposal every day, this is probably more to be envied.Is it possible that people sleep only one or two hours a day? That’s impossible. But it's possible to reprogram sleep patterns in a way that works, to make it more effective with less effort, or even to save some sleep for waking life without affecting sleep quality.The people's sleep consists of four different sleep stages: dozing, light sleep, deep sleep and eye movement sleep. Obviously, people with low sleep quality usually tend to have more light sleep and are easy to wake up from sleep. Therefore, in order to gain 49-day sleep efficiency and efficient sleep, it is important to master the seven key sleep indicators as follows.  Indicator 1: Circadian rhythm1. It's everyone's instinct to work at sunrise and rest at sunset, which is a natural sleep regulator. More importantly, the high quality sleep must be meet the sleep of circadian rhythm. So it is important to understand your body's circadian rhythms. Don't go against it.2. It is not suitable to fall asleep immediately after using electronic products at night. Before we are going to bed, the light should be as dim as possible and blue light should be avoided as far as possible.3. Put a daylight lamp on your desk to improve your work efficiency. Indicator 2: sleep type1. Some people are born to go to bed late, and some people are born to get up early. Understand your sleep type and plan your daily schedule. 2. A lot of caffeine intake won't do any good effect for you who are sleepless and tired. What’s more, sleeping pills won't keep you away from insomnia.3. Use coffee as a performance enhancer, not out of habit, with no more than 400 milligrams of caffeine a day. Indicator 3: sleep cycle1.Set a fixed wake-up time based on your sleep type. According to the wake-up time, recalculate the sleep time in terms of the sleep cycle, and calculate your sleep time backward. In a special situation, push back the sleep time to fall asleep at the beginning of a sleep cycle.2. Calculate the sleep cycle that you have each week, rather than a few hours of sleep per night. It doesn't matter if you don't sleep well or not enough in one night, but you should try to avoid three consecutive sleep cycles.3. The perfect weekly sleep cycle is 35, 28-30. In case of special circumstances in the short term, you can freely adjust your sleep cycle to meet your needs. Indicator 4: routine procedure before and after sleep1.90 minutes before going to bed, stop eating and working, drink less water, do some slight exercises, turn off electronic products, take a warm bath, use a warm light source, sort out the articles slightly, make a list of the things to be done the next day and do some simple preparations.2. Don't pick up your cell phone when you wake up, but open the curtains first, let the sunlight shine into the room, and then pick up your cell phone after 15 minutes, then have breakfast at ease, and do simple exercises (walking, yoga, walking or cycling to work).3. Get up at the fixed time on weekends. People who are fond of sleeping can go back to bed after finishing the sleep routine. Indicator 5: daytime naps1. Physical and mental recovery is a 24-hour activity, and the afternoon is the recovery time next tonight in a day. Napping in the afternoon and sleeping at night is beneficial to maximizing every hour of the day.2. 1-3 p.m. is the best time to sleep in the afternoon. Even if you can't really fall asleep, take a nap. It's best to mute your phone.3. 5-7 p.m. is the second golden restoration period in the daytime, but the best restoration time at this time is 30 minutes, so as not to affect sleep at night. Indicator 6: bedding1. Purchase a set of suitable bedding and choose a mattress based on the body shape of the person.2. Choose low sensitive and breathable bedding to keep it clean. Indicator 7: sleep environment1. Remove all irrelevant sundries in the bedroom. Then, keep a simple, fresh, neutral layout, choose the curtains that will not leak light. The indoor temperature of 16-18 ℃ is more ideal, and too cold or too warm is also not beneficial to high-quality sleep.2. Keep the bedroom clean and tidy. In condition, close all doors and windows before going to bed, and create a safe sleeping environment as far as possible.

Do you feel sleepy and still want to sleep more when you wake up in the morning every day?Or sometime you may fall asleep at the time you just get on the bed but your head is still dizzy and run out of energy, why?as the concept of ”junk sleep”, which was investigated by the British Sleep Council, it has aroused heated discussion in academic circles again.“Junk Sleep” is similar to “Junk Food”, which was talking about the poor sleeping time and sleeping quality.Lots of research shows that too much sleep would cause the rate of sickness and death, especially for seniors.How to know if your sleep is a junk sleep or not?If your situation meets the points as follows, then your sleep maybe is one of those called “Junk Sleep”1. Fall asleep while watching TV, listening to music or playing with your phone;2. Force yourself to sleep and get up at the “time”, and the “time” is always changing.3. Waking up naturally and thinking to “sleep a little bit longer” to extend your sleep.4. Don’t want to sleep at night and try to sleep during the day and weekend.5. The working pressure is huge, have to work at night, and sleep immediately after high-intensity work, etc.As we all know, every organ in our body all need to rest, and the brain is the organ that works harder, the other organs all have the lymphatic system to exclude the rubbish inside our body, which is the brain doesn’t have. The late research shows that only when you sleep that the brain will exclude the rubbish through the interspinal blood vessel. What’s the badness that Junk Sleep would bring?• Sleep too much would cause diabetesNormal sleep time is 6-8 hours, research discovers who sleep more than 9 hours the risk of having diabetes would increase 3 times.• Sleep too much would become stupidThe longer you sleep, the longer the brain would rest, and cause the brain cell’s activity decrease, in the meanwhile, the time that nerve cells would be much longer, would influence the intelligence gradually.• Easy to dieThe data shows that the people sleep 7 hours the rate of death is lowest, and less than 6 hours would increase the rate, also more than 9 hours would increase the rate of death.And this result is regardless of sex, so as for the sleep isn’t sleep longer, the better, everything is changing.• Increase the weightThe researchers study the adult’s weight and the fast-growing situation in Quebec, Canada. They discover that the man sleeps shorter and longer, their weight increase more than those sleep 7,8 hours.During the research, even control the food and exercise, the man who sleeps 9-10 hours, the Possibility would increase 25% to gain 5kg weight. “People would have the strong sleepy, tired, easy to be annoyed, emotion is unstable and lost the ability to work carefully and disorientation after a fewer day poor sleep, about 80% victim would have some Illusions and hallucinations; the symptoms would be worse if the poor sleep is more than 100 hours.”                 1. Sleeping directionThe sleeping direction is talking about the head and foot direction when you sleep.“Don’t put your bed in the north.” “Don’t let your head sleep in the north” The ancient health preservation experts basically agree on this point. It is believed that the North is the winter and the cold. It is afraid that the cold in the north will directly hurt our health. 2. Sleeping timeSleep late and get up early during the spring and summer(sleep 5-7 hours every day), sleep and get up early during the fall(sleep 7-8 hours every day), sleep late and get up late in the winter(sleep 8-9 hours every day). normally, people sleep shorter on a sunny day and sleep longer on a bad day.Research discovers that the organ’s power would decrease to the lowest at the midnight 0-4 o’clock, and the people’s nerve is tired during the noon 12 -1 o’clock, so the sleep’s quality and efficiency are better.3. Sleeping postureSince the human’s heart is on the left, so sleep at the right could decrease the pressure of your heart to empty the stomach. For women, sleep aside and lie supine is better than lie prostrate. Lie prostrate influences our skin through the blood circulation so that increased the wrinkle. Lie supine is bad for the pelvic circulation of women, causing some empathy easily. Suggesting the pregnant woman sleep on the left side, especially for the woman is in the middle of the third trimester.Because we have one-third time of the day is spent on the bed, in order to protect our spine, choose a suitable mattress is responsible for our health. 4.Sleeping environmentThe bedroom should not be too big, and the area should less than 20 square meters. The bedroom’s light should be dark, and keep quiet, do not turn on the light to sleep as far as possible. The bedroom should not put too much electrical equipment to make sure your brain in rest which won’t be disturbed by the radiate or electromagnetic. In addition, do not wear a necklace, bracelet, ring, watch, false teeth, mobile phone and other items to sleep.  AS for the people that often stay up and get up early in the morning is a very different thing to do, their body didn’t get enough rest, so the rate of getting diabetes and nerve sickness would increase, so everyone should sleep early, don’t stay up late.