Sometimes in the long night, I lie on the bed and look at the ceiling, or tossing and turning, letting time pass slowly, thinking "I want to fall asleep", but my brain is "thinking randomly", which is very active, making people unable to sleep Sleep. Despite trying to make my mind blank, I still can't sleep. Why can’t you sleep?
The following methods to improve sleep quality may allow you to fall asleep quickly
Method 1: Regular sleep habits
Sleep time should be enough to feel good rest (usually for adults 7-8 hours), and then get up. Maintain a regular sleep plan, especially a regular morning awakening time, try not to force sleep as much as possible, and do not put too much pressure on yourself.
When the human body is affected by the rhythmic secretion of adrenal corticosteroids, the human immune system also has its own internal rhythmic changes. Maintaining a good regular routine is an important aspect of maintaining the normal function of the immune system.
From 9:00 to 10:00 every night, it is the easiest state to enter sleep, and deep sleep will be longer. If you fall asleep after 10 or 11 o'clock, it will be more difficult to enter a sleep state. Insomnia is prone to frequent occurrence and the time for deep sleep will shorten. Generally speaking, staying up late is usually the time to stay up after 11 o'clock. Therefore, based on personal life, it is recommended to develop the habit of going to bed early before 11 o'clock.
Method 2: The indoor temperature can be lowered
At night, especially in summer nights, who doesn’t want to open an air conditioner of 16℃-18℃, cover with a quilt, and have a "spring blossom". At night, you can adjust the room temperature to around 16℃-18℃, which can help us fall asleep faster and improve our sleep quality.
However, sometimes, indoor temperature reduction is not suitable for everyone. You should choose the appropriate method based on factors such as the region and personal habits.
Method 3: Have comfortable lights when sleeping
It is understood that light can stimulate the sympathetic nerves and make people more awake. Some light sources are also prone to stimulate the parasympathetic nerves and make people enter a relaxed state, such as the red light in the sunlight before sunset. Therefore, early sunbathing is also conducive to regulating one's biological clock, relaxing one's body, and regular work and rest.
Before going to bed, with the help of indoor lighting equipment, it can sometimes achieve the effect of regulating the biological clock. For example, dimming the light until it is close to dusk before going to bed can help relax the body and enter sleep as soon as possible.
Method 4: Regular exercise
Regular exercise is beneficial to your health. Exercise for 20-30 minutes a day. Compared with excessive exercise, no exercise at all, or continuous and moderate exercise, proper exercise can help your body recover faster Or improve immunity.
Persisting in reasonable exercise every day can not only exercise muscles and control weight, but also improve the body's metabolism and regulation functions. The mindset will also be positive and promote sleeping at night.
Method 5: Pay attention to relax before going to bed
Before going to bed, we sometimes think about many things, which make our brains very active and affect the quality of sleep. However, if we can recall what happy things we did on the day before going to bed, or It is a meaningful thing, and it also gives us great comfort to the heart and can help us fall asleep better. A positive psychological state can affect the function of our brain's nervous system, so it is important to maintain a positive mentality.
In addition to the above 5 methods, you should also pay attention to reasonable diet combinations, pay attention to the combination of work and rest at work, maintain family harmony, etc. Before going to bed, soak your feet, comb your hair, massage or listen to relaxing music to cultivate your sleepiness. Don’t watch some "stimulating" videos to avoid causing huge emotional fluctuations. A quiet and comfortable environment helps to quickly Go to sleep. Has the quality of sleep improved greatly after learning these methods?
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