First, maintain a certain intensity and duration of exercise during the day. It is best to accumulate at least 45 minutes every day, such as running, swimming, strength training, Tai Ji Chuan/standing pile, etc.
Second, fat people should try to reduce their weight below bmi (intermittent fasting can be used). Otherwise, obese people are prone to snoring at night and even rely on ventilators, which is very dangerous.
. Third, keep a regular work and rest system and sleep on time. Don't stay up late just because you brag or have fun with your friends. Fourth, it is best to finish dinner more than three hours before going to bed. Do not eat too much. Eating dinner is a very bad habit. Try not to drink and coffee, which is bad for the quality of sleep.
Fifth, try not to drink water and drink less water four to five hours before going to bed. If you often need to get up in the middle of the night to go to the toilet, you need to train your bladder control ability. Healthy people go to the toilet seven or eight times a day at most. You can find videos of pelvic muscle training online to learn training.
Sixth, it is best not to have lights in the bedroom and not to use mobile phones. Take a deep breath slowly when sleeping, which can calm yourself down. If you exercise enough during the day, you will naturally fall asleep at night. You can also try tapping the bed surface or the outer thigh gently and rhythmically with your fingers, and you will be tired and fall asleep as soon as you knock. Many people pay attention to superficial hygiene, dress and make-up, but fail to carefully manage the more important sleep hygiene. This is very irrational. Do you find these habits troublesome? If you don't get enough sleep and are listless during the day, you will be in trouble all day. If you do this every day, many chronic diseases will accumulate, a vicious circle. And if you sleep for eight to nine hours and wake up refreshed every morning, you will feel that everything is worth it.