did not sleep well? ! This habit is adjusted and sleeps easily
Poor living habits are a potential killer that endangers healthy sleep. Developing good sleep habits can not only stabilize sleep, but also increase the energy and vitality during the day. If you are troubled by poor sleep, try adjusting your sleep habits.
Adjust sleep environment
01. lighting
The interior should be dim, avoid bright lights.
02. temperature
Keep the bedroom temperature set at 18°C～23°C. If necessary, you can use the air conditioner appropriately, or open the bedroom windows to cool down.
03. Avoid noise
Keep the bedroom environment quiet. If there is unavoidable noise outside, you can install soundproof windows or other soundproofing equipment in the bedroom to ensure that the sleeping environment is quiet.
You can also play soothing music, or turn on an electric fan to generate background sounds to reduce the impact of noise.
04. diet
Avoid drinking alcohol, caffeine, tea or other refreshing beverages 4-6 hours before going to bed, avoid eating a lot of food 3 hours before going to bed.
Although alcohol has the effect of temporarily helping you fall asleep, it has the rebound effect of interrupting sleep after the body is metabolized.
Adjust sleep time
01. Fixed work and rest time. It is recommended to go to bed at 23:00 and sleep for 7-8 hours, not more than 9 hours.
02. If you can't fall asleep after more than 20 minutes in bed, you can get up and leave the bedroom, take a walk, read some books, etc., and fall asleep when you feel sleepy. Avoid playing mobile phones, computers and watching TV before going to bed.
03. Maintain a fixed life schedule during workdays and holidays, avoid lying in bed in the morning, taking naps at will, and avoid restoring sleep on holidays.
Regulate biological rhythm
01. When sleeping, control the light in the bedroom to avoid too bright indoor luminosity. If you wake up the next morning in poor spirits, you can open the curtains and blinds before going to bed to let the sun wake up your biological clock.
02. Night shift workers can wear sunglasses when they go home in the morning to avoid the negative impact of morning light on daytime sleep, and keep the bedroom dim when they fall asleep.
03. The working environment should be bright.
Regular exercise
Exercise 3 days a week, at least 30 minutes a day. Daytime exercise can help improve your spirit during the day and improve sleep quality at night, but avoid doing exercise 3 hours before bedtime.
Nap Nap
A healthy nap is best for 15-30 minutes. If it exceeds 30 minutes, the body will enter a deep sleep period that is not easy to wake up, which will easily disrupt the biological clock and affect normal sleep at night.
Reminder: Sleep is a natural thing. Trying or forcing yourself to fall asleep can only make you sleepless. Managing your sleep habits is the most important thing.
