What to do before bed to get a better night's sleep
Toot toot ......"At night, lying in bed, I habitually picked up my mobile phone, looked at the circle of friends, Weibo, and immersed myself in the virtual world. However, I am well aware that this habit has seriously affected my sleep quality. So, how can you completely break the habit of looking at your phone before going to bed?
First of all, we need to understand why looking at your phone before going to bed can affect your sleep. The blue light emitted by your phone screen inhibits the secretion of melatonin, a hormone that regulates sleep, and decreased secretion can lead to decreased sleep quality. In addition, the content in the mobile phone is easy to make people excited and anxious, which further affects sleep.
To get rid of the habit of looking at your phone before going to bed, we can try the following:
1.Yoga before bedtime: Through some simple yoga movements, such as cat-cow pose, baby pose, etc., it can help the body relax and relieve tension. In the process of practicing yoga, we focus our attention on the breath and body, which reduces our dependence on mobile phones.
2.Adjust your schedule: Try to go to bed at the same time** every night and wake up at the same time in the morning. This can develop good habits and reduce the chance of looking at your phone before bed.
3.Create a good sleeping environment: Keep your bedroom quiet, cozy, and warm, using comfortable mattresses and pillows. A good sleeping environment can help improve sleep quality and reduce the need to look at your phone before bed.
4.Gradually reduce the amount of time you spend on your phone: Try gradually reducing the amount of time you spend looking at your phone before bed, such as putting it down 10 minutes earlier every day, until you completely break the habit.
5.Develop hobbies: Find activities that can replace looking at your phone, such as reading, listening, drawing, etc. These activities can help us relax, enrich our lives, and reduce our dependence on mobile phones.
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People spend at least 1 3 times in their lives as "companions" with mattresses. The safety and quality of mattresses directly affect people's sleep and health. The 25-year warranty of the Yalan mattress allows us to choose with confidence.
In short, to get rid of the habit of looking at the mobile phone before going to bed, we need to start from many aspects such as living habits, work and rest time, and sleep environment. Through practice, I believe we can all find a way to have a good night's sleep.
Thank you for reading, and if you have any questions about bedtime yoga, mattress selection or other issues, please leave a message to discuss. Let's work together to improve sleep and have a better quality of life!