If you want to prolong your life, the secret is to sleep well! Getting enough sleep not only keeps you energized, but also helps prevent many diseases and ensure a long and healthy life. So, how can you improve the quality of your sleep and make it a good companion for your longevity? Here's a look at some of the best tips from sleep experts. First, quality first, a good night's sleep is the most important
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Sleep is done in stages, and the most critical ones, deep sleep and dreaming, can enhance bodily functions. Therefore, sleep time is indispensable, and sleep quality is the key.
1.Try to get 7-8 hours of sleep per night. Too short will seriously affect physical and mental health, reduce immunity, and make you more susceptible to colds; Long-term sleep deprivation can lead to memory loss and increase the risk of dementia.
2.Exercising can help with sleep quality, but be careful not to over-exercise and cause over-fatigue, which in turn can affect sleep. Proper aerobic exercise is best, and yoga relaxation can also be practiced.
3.Doing a massage or bath before bed can help you relax, and listening to a light ** can also calm your nerves. You can put 2-3 drops of essential oil on your pillow or bed sheets and sniff the fragrance to fall asleep.
4.It is important to ensure that the bedroom is quiet and comfortable, and that the ventilation and temperature are well controlled. Choose a high-quality mattress and use comfortable cotton sheets to give your body and mind a complete rest.
2. Scientific work and rest, adjust the law of biological clock
The biological clock determines the rhythm of human activity. Pay attention to the routine of work and rest, and follow the natural laws of the body.
1.Keeping your sleep schedule as regular as possible can help you adjust your body clock, and a regular schedule is good for your sleep quality.
2.Avoid drinking plenty of water 2 hours before bedtime to avoid being woken up frequently and affecting sleep. Warm water or warm milk can be used to help you sleep.
3.Drink less coffee, preferably before 1 p.m. Caffeine has a half-life of up to 5 hours and can significantly affect sleep quality.
4.Drink less or no alcohol, even a small amount of alcohol can seriously affect deep sleep and dreams. This can lead to an unclear mind the next day.
5.Turn off the screen of smart devices such as mobile phones and tablets at least half an hour before going to bed to rest your eyes. Blue light inhibits melatonin secretion.
3. Diet and sleep supplements, and daily life should be healthy
Daily diet and daily life will also affect the quality of sleep, so we should pay attention to scientific health.
1.Eat more abundantlyTryptophanFoods such as oats, cheese, fish, etc., tryptophan helps you sleep. Supplements such as glutamic acid, methionine, etc., can also be taken appropriately.
2.Dinner should be in moderation and not overfilling. Eating small amounts of food that is easy to digest can help you sleep well. A vegetable salad with some chicken is a good choice.
3.When going out during the day, pay attention to the cold and keep warm, especially the neck and feet do not freeze. Sheep towels, thermal underwear and more are available.
4.Maintain an optimistic attitude and release stress appropriately. You can chat with friends, do journaling or listen**.
5.Moderate exercise can strengthen physical fitness and also help with sleep. Moderate aerobic exercise is recommended 3-5 days a week.
Sleep is very important for health and longevity. From now on, you should pay attention to the quality of sleep, and let scientific sleep become your longevity. A good night's sleep will bring rejuvenating vitality and welcome a better tomorrow!