Sleep is very important for everyone.
However, many people often encounter a variety of sleep problems that affect their physical and mental health.
Here, I will share with you 8 ways to make you sleep better and better, I hope it will help you too.
If you can't sleep, don't worry.
I can't sleep! "Once this thought comes up, it usually makes it harder for you to fall asleep.
Because you put pressure on yourself, this can cause the brain to become more tense and wake up your nervous system.
In fact, when you find yourself having trouble falling asleep, a great way to do that is to calm down and tell yourself: it's okay, it's normal to not be able to sleep.
We can use our waking hours to do something useful.
For example, instead of being nervous or anxious, you can read softly, listen softly, do stretching exercises, etc., in bed.
When your attitude becomes more relaxed, sleepiness is more likely to hit.
So, don't worry when you can't sleep, keep a calm mind, give yourself some extra time to adapt and change, and your sleep quality will improve significantly.
Second, improve the sleeping environment.
The environment has a big impact on the quality of sleep.
Noise, light, smell, heat, etc., can all affect a person's sleep.
Therefore, it is necessary to pay attention to the optimization of these external conditions.
For example, the bedroom is very nice and is a clean, comfortable and well-ventilated environment.
All light sources should be turned off at night and an eye mask should be worn if necessary.
If there is a lot of noise around, you can also use a shield such as earbuds.
Also, make sure the bed and pillow*** provide comfortable support.
Quilt and pajama fabrics, very good choice of fresh and breathable natural materials.
This will not only make the body more relaxed, but also conducive to sleep.
So, just use one hour to improve your sleeping environment, and you'll get 8 hours of sleep a day.
It's a very, very good investment.
3. Let go of the burden of your mind and get some sleep.
The root cause of many people's insomnia is that they don't really press the switch of their brain to turn off those disturbing thoughts and problems before going to bed.
In fact, sleep is a process of rejuvenation for the brain and body.
If your mind is still running at high speed, it will be difficult for your body to truly relax and rest.
So before going to bed, learn to let go of your baggage, empty your mind, and tell yourself: think about those problems tomorrow and rest well tonight.
Specifically, you can write down the things that are bothering you, or you can guide yourself into a state of relaxation and meditation through deep breathing and meditation.
When the brain is idle, it is easier for us to sleep soundly and sleep soundly.
Remember, if you don't let go of your mental baggage, you won't sleep well.
4.Get regular sleep.
Irregular sleep habits are one of the important reasons for insomnia in many people.
Studies have shown that maintaining a regular routine can be very helpful in improving sleep problems.
First, get used to waking up and going to bed at roughly the same time every day.
In addition, napping should also be as regular as possible, controlled within half an hour, to avoid affecting the night's sleep.
Also, give your body enough time to rest.
For example, going to bed at 10 p.m. and waking up at 7 a.m. every two days will ensure that we have at least 9 hours of quality sleep every day.
At the end of the day, it is also necessary to ensure the sleeping environment and state.
For example, the bedroom is only used for sleeping, not working or playing, let alone eating; Turn off the lights after going to bed and don't play with your phone.
By doing so, we believe that by cultivating these sleep patterns, we can all gradually have better sleep quality.
5.Don't play with your phone before going to bed.
Using a mobile phone before going to bed has a particularly strong impact on sleep quality.
Blue light, information stimulation, etc., can seriously affect the brain secretion of sleep-related hormones.
Therefore, two hours before bed is a good time to avoid using any electronic devices and allow the brain to return to a calmer and relaxed state.
Of course, there are some simple solutions for those whose work requires them to handle emails or messages before bed.
Even after using the electronic device, the buffer time is set to half an hour.
During this half hour, you can do something that helps you relax, such as reading a relaxing book, listening to **, infrared radiation, etc.
No matter what you do, quieting your brain ahead of time can go a long way in getting a good night's sleep.
6.Take a warm bath or soak your feet before bed.
Taking a warm bath can also be helpful in improving the quality of your sleep.
Because hot water can promote the expansion of the body's circulatory system, speed up metabolism, and help to expel inorganic substances and waste.
If you don't have the means to take a hot bath every day, it's also a good idea to soak your feet in hot water.
About 20 minutes before going to bed, soak your feet in 40-45 hot water for 20 minutes to achieve a good night's sleep.
This is because the reflex zone of the foot connects the main organs of the body.
Hot water stimulates the dilation of blood vessels in the feet, reflexively helps blood flow to other parts of the body, reducing the burden on the brain and drowsiness.
Therefore, adding a bath or foot soak to the bedtime at night can also guarantee the quality of our sleep.
7.Eat often.
The habit of overeating before bed can also seriously affect deep sleep.
This is because overeating not only increases the burden on the body, but also the intake of various stimulating foods will interfere with the regulation of sleep by the nerve center, resulting in the brain being in a constant state of excitement.
Therefore, it is good not to eat 3 hours before bedtime to avoid overloading the digestive system; Don't drink too much water or drink half an hour before bedtime to reduce the number of times you urinate in the middle of the night.
Of course, if you are really hungry, you can also choose some relatively light and easy-to-digest foods, such as hot milk, bananas, oats, etc.
Not only are these foods easy to digest, but they are also rich in sleep-promoting ingredients like tryptophan.
Eat regularly and let your body sleep lightly.
This is undoubtedly a guarantee of high-quality sleep.
8.Moderate exercise during the day.
Whether or not you are active during the day can also have a big impact on how well you sleep at night.
Moderate activity during the day can deplete the body's excess energy, which is more conducive to falling asleep quickly.
Among them, the advantages of outdoor activities are more obvious.
Being active in a sunny environment increases the body's sensitivity to sunlight and helps stabilize the biological clock.
At night, they are more likely to feel tired and fall into a deep sleep.
Of course, exercise in moderation.
High-intensity exercise, especially before bedtime, can easily lead to over-excitement and delayed falling asleep.
Therefore, it is important to be active during the day, neither inactive nor excessive.
Take advantage of this time so that the body before bed is tired and not too excited.
It's a very good state of exercise during the day.