What to do before bed to get a better night's sleep
As the pace of modern life accelerates, the pressure of life increases. Insomnia is a common phenomenon. How to increase the quality of sleep and fall asleep easily?There are many ways to refer to it, and it may not be suitable for everyone.
1. Relaxation: Doing some relaxation activities before going to bed, such as taking a hot bath, drinking a glass of warm milk or herbal tea, listening to a light **, meditating, etc., can help relax the body and mind, reduce stress, and prepare for sleep.
2. Establish a regular sleep schedule: Maintain a fixed bedtime and wake-up time every day to help adjust the biological clock and allow the body to gradually adapt to the fixed sleep time. Avoid taking long naps: Prolonged naps can affect your sleep at night, so try to keep naps between 30 minutes and 1 hour.
3. Avoid overeating and drinking: Avoid drinking and eating a lot of water before going to bed to avoid getting up frequently to go to the toilet or causing stomach discomfort during sleep. Try not to drink refreshing drinks and teas in the evening. Some energy drinks keep the brain in a state of excitement for a long time.
4. Create a good sleeping environment: Keeping the bedroom at the right temperature, less noise, soft lighting, and ensuring the comfort of the bed can help provide a good sleeping environment. Avoid electronic devices: Try to avoid electronic devices such as cell phones, tablets, and TVs an hour before bedtime, as the blue light from these devices can inhibit melatonin production and interfere with falling asleep.
5. Exercise: A moderate amount of physical activity can help burn off excess energy and promote sleep, but avoid strenuous exercise within 2 hours of bedtime. Develop good bedtime habits: Establishing a set of bedtime habits, such as reading, journaling, and stretching, can help your body and brain gradually fall asleep.
Regularly clean the mattress and eliminate the mite breeding environment, which is also an important factor, ventilate and disinfect the bedroom, and do some yoga stretching exercises appropriately to avoid excessive exercise and accelerate blood circulation and affect sleep. A good night's sleep is the result of the harmony of the body's various functions. Maintaining an optimistic mindset and enriching your life every day to recharge yourself is an important factor in your health.