1, make a regular schedule: go to bed at the same time every day and get up at the same time, including weekends. This helps to adjust the body's biological clock and help you feel fresher and more energetic when you wake up in the morning.
2. Create a comfortable sleeping environment: ensure that the bedroom is quiet, cool, dark and comfortable. You can use tools such as sunshade curtains, noise-reducing earplugs, air conditioners or humidifiers to provide an environment suitable for sleeping.
3. Establish a relaxing bedtime habit: relax your body and brain 30 minutes to 1 hour before going to bed. You can do relaxation activities, such as deep breathing, meditation, muscle relaxation, reading relaxed books and so on. Avoid strenuous exercise before going to bed or touching the blue light on the screen.
4. Control caffeine and alcohol intake during the day: avoid eating too much food and drinks containing caffeine or alcohol at night. Caffeine and alcohol may affect the quality of your sleep, making it difficult for you to fall asleep or stay asleep.
5. Avoid taking a long nap: Avoid taking a long nap at night. Taking a long nap will reduce the difficulty of falling asleep at night, so try to control the duration and time of afternoon nap.
6. Increase physical activity during the day: Keeping enough physical activity during the day helps to relieve fatigue and improve sleep. But avoid strenuous exercise before going to bed, because it may make you excited.
7. Ensure a comfortable bed: Choose the right mattress and pillow to ensure that they can provide enough support and comfort, help you fall asleep, and keep sleeping better.
8. Manage emotions and stress: Emotions and stress may affect the quality of sleep. Try to learn relaxation techniques, such as deep breathing, meditation, and gradual relaxation of muscles. , to help ease emotions and stress, and reduce the negative impact on sleep.
9. Avoid using electronic equipment: avoid using electronic equipment, especially the blue light generated by the screen, within 1 hour before going to bed. Blue light will interfere with your biological clock and affect the time and quality of falling asleep. You can choose to read physical books, listen to soothing music or do other relaxing activities.
10, avoid anxiety and worry: near bedtime, avoid letting anxiety and worry occupy your mind. Try to keep a diary, meditate or communicate with others to reduce anxiety and worry about the interference with sleep.
1 1. Pay attention to diet: arrange dinner time reasonably to avoid falling asleep when you are full or hungry. Try to avoid eating spicy, greasy or acid reflux food at night, which may cause discomfort and affect sleep.
12, regular exercise: moderate physical exercise is helpful to improve the quality of sleep, but too intense exercise should be avoided before going to bed. It is best to exercise during the day, and choose the appropriate exercise method and time according to your personal situation.
The above are some scientific methods of going to bed early and suggestions for achieving high quality sleep. Everyone's situation is different and can be adjusted according to personal circumstances. If you have long-term sleep problems, it is recommended to consult a doctor or a professional doctor.