What to do before bed to get a better night's sleep
At the end of a busy day, we all long to be able to have a sweet dream. However, sometimes, despite our physical and mental exhaustion, we still have difficulty sleeping. So, what can we do before bed to better help us fall asleep?Today, we're going to uncover some scientific bedtime habits that can double your sleep quality!
1.Avoid electronic devices: Studies have found that blue light inhibits the body's ability to produce melatonin, which is key to falling asleep. Therefore, try to stop using electronic devices such as mobile phones and computers one hour before bedtime.
2.Read paper books: Reading can help our brains relax and fall asleep more easily. Choose a light-hearted book like ** or poetry instead of the ones that will make you think.
3.Drink a glass of warm milk: The tryptophan in milk helps the brain produce serotonin, a neurotransmitter that promotes sleep. At the same time, warm milk also helps to relax the body.
4.Do some deep breathing exercises: Deep breathing can help our bodies relax and reduce stress and anxiety. You can try lying down in bed, inhaling deeply, and exhaling slowly. Repeat this process a few times and you will find that you fall asleep more easily.
5.Keep your bedroom at a moderate temperature: Studies have shown that the optimal temperature for sleeping is 16-18 degrees Celsius. If your room is too hot or too cold, it can affect the quality of your sleep.
6.Avoid caffeine and alcohol: both of these substances can affect your sleep. If you have a habit of drinking coffee or alcohol at night, try to change the habit or at least stop drinking it a few hours before bedtime.
That's all we have for you with the scientific bedtime habits we have prepared, and we hope they will help you get a better night's sleep. Remember, a good night's sleep is an important part of our physical and mental health, and don't overlook its importance.