We all know that having a good sleep is not only good for people’s health, but also ensures that the next day is full of energy, refreshes people, and gives people a sunny smile. So, how do we guarantee a good sleep quality?
1. Try not to make up for sleep:
If you wake up at night and cannot fall asleep again after 15 minutes, you can listen to your favorite music and turn off the music when you feel sleepy. Remember: whether you sleep well at night or not, you must get up on time the next morning. Even on weekends, you can’t try to make up for sleep, because this approach will not help you overcome insomnia.
2. Don’t develop the habit of lying in bed:
You can only go to bed when you really feel sleepy. If you can’t sleep after 15 minutes in bed, get up and do something monotonous and relaxing, such as reading a book, knitting wool, watching TV or watching Family account book. Remember: Don’t do things that excite yourself. Go to bed when you feel sleepy. If you are not sleepy, get up and do the above things until you can fall asleep quickly. Get in the habit of getting up on time every day.
3. Do not drink coffee or smoke before going to bed:
Coffee, Coca-Cola and chocolate all contain exciting caffeine, so do not drink or eat these things before going to bed. In addition, smoking is also easy to make people excited, so we must get rid of the habit of smoking before going to bed.
4. Do not drink alcohol before going to bed:
Some people like to drink some alcohol before going to bed in order to relax themselves, thinking that this can help sleep, but this is actually wrong. Know that alcohol suppresses your central nervous system and destroys your sleep. After a few hours, you will wake up and feel headaches due to alcohol stimulation. It will be harmful to your health in the long run.
5. something to eat before going to bed:
Eat a piece of bread and a piece of fruit an hour or two before going to bed, or drink a glass of milk. But don’t eat too sweet things, because desserts tend to make people nervous.
6. Develop the habit of stopping thinking before going to bed:
Before going to bed, listen to music with euphemistic tunes and slow rhythms, or learn to listen to the sounds of nature, such as the sound of rain, insects, etc. The method of listening to nature can be difficult at first, but as long as you stick to it, you can learn it.
7. Evening walk:
People who have suffered from insomnia for a long time can also take a walk at night. It is best to choose a place near home and not too long. Walking can relax the muscles and heat the body. Usually when the body temperature drops, people will feel sleepy and want to sleep.
8. Take a hot bath before going to bed:
Human body temperature is low when falling asleep, but during the day the body temperature is the highest. According to this theory, a hot bath two or three hours before going to bed can help sleep, because the bath can raise the body temperature, wait until your bedtime, Your body temperature also drops.