It's easier for you to fall asleep at night because your body knows-it's time. You can do anything you want to prepare yourself for bed. It is also important to go to bed and get up on time every day.
Second, make sure your bed is only used for sleeping and sex.
Avoid working in bed, paying bills, reading or watching TV. If you want to only associate sleeping with your bed, all you need to do in bed is fall asleep instead of turning pancakes all night.
Third, tame your stomach.
Whether you are too full or too hungry, it will interfere with sleep. Don't eat a big meal before going to bed, or you will be hungry and can't sleep. On the other hand, if your stomach is still full when you put it down, stomach acid will flow back to the feeding channel. If you are really hungry, eating snacks rich in carbohydrates can trigger the release of serotonin in the brain and help you relax. Try graham crackers or a bowl of cereal. Paired with milk or a small portion of turkey, these foods are rich in amino acids and can also promote sleep.
Fourth, be careful of caffeine.
Excessive caffeine every day, even if it doesn't have an effect during sleep, will lead to irregular sleep. By the age of 50, the metabolism will slow down, so caffeine will stay in the body for a longer time. You can only drink 2 cups of tea/coffee/coke at most 6 hours before going to bed. If this doesn't work, give up caffeine.
5. Sleep when you are tired.
The thing is actually very simple: if your body feels tired, it is easy to fall asleep. A study by Stanford University School of Medicine asked a group of people aged 50-76 with sleep disorders to do moderate-intensity exercise for one and a half hours four times a week. Compared with other members of the test group who did not participate in sports in similar situations, the members who participated in sports increased their average sleep time by one hour every night, fell asleep less and slept for a shorter time. According to the report, their sleep quality improved as a whole.
Take a bath
Take a hot bath 0 to 2 hours before going to bed 1. When you leave the bathtub, your body temperature will gradually drop, making you feel tired. However, don't wash before going to bed, it will make people excited, but they can't sleep.
Seven, return to nature
Chamomile, valerian, kava pepper, passion fruit, scutellaria baicalensis, catnip and hops have been proved to be effective. These herbs can be added to tea or something. A cup of chamomile tea before bed helps to relax.
Eight, don't force yourself to sleep.
If you can't sleep for half an hour, you don't have to lie in bed and feel sad. Simply do some other things to relax, such as listening to some soothing music or browsing magazines. Or a cup of hot milk.
Nine, buy a good bed
The bed should not be too soft, which will lead to incorrect sleeping position (as well as muscle stiffness and back problems). If you get up with a dent in the mattress, it means the bed is too soft.
Turn your bedroom into a sleep paradise.
First of all, your bedroom must be quiet, dark and dark, because the dark environment will promote the pineal gland to produce melatonin, which controls the circadian rhythm cycle (that is, your 24-hour biological clock). Use heavy curtains (or other things) to isolate external light sources, and use fans or white noise to cover annoying sounds. Cool temperature helps you fall asleep, so the thermostat should be set. Of course, opening a window or using an electric fan is good for indoor air circulation. If the indoor air is too dry, you can also use a humidifier.
Usually, everyone needs to pay attention to a good way to relieve sleep, an effective way to promote sleep, and maintain a good attitude. Everyone should not be overworked at ordinary times, pay attention to their own life matters, pay more attention to rest in daily life, and effectively improve the quality of life, so as not to cause more influence and adverse consequences to their physical and mental health.