What to do before bed to get a better night's sleep
Bedtime is an important time for people to relax and prepare for sleep. To fall asleep better, there are many bedtime habits that can help you relieve stress, relax your body and mind, and improve your sleep quality. Here are some suggestions:
First of all, it is necessary to regulate the indoor temperature and light. Keep the room temperature appropriate, not too hot or too cold, so that you don't feel unwell and affect your sleep. In addition, it is also important to regulate the light, because too strong light can interfere with the body's internal clock and melatonin secretion, affecting the quality of sleep. Therefore, it is advisable to close the curtains, turn off strong lights, use soft lights, or turn on a night light before going to bed.
Second, engaging in proper relaxation activities can help you fall asleep better. For example, taking a hot bath can relax your muscles and relieve tension in your bodyListening to the soft ** can soothe the mood and relax the mind;Deep breathing or meditation exercises can also help you relieve stress and relax your body.
In addition, reading books or writing in a journal is also a good bedtime habit. Reading books can help you calm down and relax;Keeping a journal can record the day's moments, release emotions, and also help plan and schedule for the next day.
Finally, it is also very important to pay attention to what you eat and drink. Avoid eating large amounts or consuming caffeinated or sugary beverages before bedtime, as they can affect sleep quality. Instead, drink a glass of warm milk or jujube water and eat some foods like bananas, oats, and other foods that help you relax and unwind.
In short, bedtime is the time when people are most vulnerable physically and mentally, and they need special attention and care. Habits such as adjusting your indoor environment, engaging in appropriate relaxation activities, reading books or journaling, and paying attention to your diet and drinks can help you fall asleep better and sleep better.