First, soak your feet in hot water before going to bed.
We can soak our feet with warm blisters before going to bed, which can relieve the fatigue of our feet, better promote the blood circulation of our feet and help us sleep. ?
Second, there is a regular schedule.
Irregular sleep time will interfere with our "biological clock" regulation. If you get up at 7 am, try to go to bed before 12 pm. If you don't need to get up so early on weekends, you still need to abide by the set sleep time. ?
Third, proper exercise.
Proper exercise can make our brain produce an endorphin, which has a calming and comfortable effect, and can make our body feel tired, thus making people fall asleep faster, but we can't do strenuous exercise two hours before going to bed, otherwise the parasympathetic nerves will be in a more excited state, so we can't fall asleep for a long time.
Fourth, adjust the indoor lighting.
The intensity of indoor light will affect our "biological clock" to judge the external time. If the light is dim, it will be easier to get sleepy. Therefore, it is necessary to ensure sufficient indoor light during the day and dim the indoor light before going to bed at night to make the body fall asleep faster.
Fifth, a suitable sleeping environment. ?
We can create a good sleeping environment without turning on the light, the indoor temperature 15 to 20 degrees, no noise and indoor ventilation.