5:
1. Control your stomach
Too full or too hungry will affect your sleep. If you are really hungry, eating some snacks rich in carbohydrates and , such as whole graham cakes and oatmeal, can trigger the release of serotonin in the brain and help relax the body and mind.
2. Correct sleeping position
Traditional Chinese medicine believes that the correct sleeping position should be to lie on the right side and bend your legs slightly. At this time, the heart is at a high level and is not easily compressed; while the liver is at a low level, and the blood supply is good, which is conducive to metabolism; the food in the stomach is driven toward the duodenum by gravity, which can promote digestion and absorption. At the same time, the whole body is in a relaxed state and the body can get better rest.
3. Do not drink tea before going to bed, coffee
coffee and strong tea, which contains caffeine and other substances that make people excited. Drinking before going to bed can easily lead to difficulty falling asleep. Some people are even more sensitive to caffeine. It is not suitable to drink after 2 pm. Excessive daily caffeine, even if it does not affect it during sleep time, can lead to irregular sleep.
4. Don’t use your brain too much before going to bed
Many people think that the environment at night is relatively quiet and suitable for work, but if it is a brain-hardening work, it will make the brain in an excited state, and it will be difficult to fall asleep even if you are lying in bed. Therefore, it is best to completely relax your brain before going to bed, do not bring electronic products to bed for use, and do not think about too many complicated things.
5. Maintain a good bedroom environment and a good mentality. Keep the bedroom dark, quiet, comfortable and quiet. When sleeping, you can listen to soothing music. You can put some sachets that help you sleep in the room. Smells can relieve anxiety and depression and relax the mind. Develop good living habits, regular schedules, and do not stay up late. Staying up late will disrupt our biological clock, affect our sleep, maintain an optimistic attitude, and not be affected by anxiety, and emotions will also affect our sleep quality.
6 Don’t do it:
1. Staying up late: Some people like to stay up late before taking up sleep, but the adverse consequences of disordered biological clocks are unavoidable. So, even if you sleep for more than ten hours after night, you will still feel sleepy and lack energy when you wake up.
2. Play with your phone before going to bed: "2018 Chinese Internet Netizen Sleep White Paper " data shows that nearly 90% of netizens are used to browsing their phones before going to bed, with an average time of 65 minutes. This is true for young people, and middle-aged and elderly friends are no exception. Using your mobile phone for a long time after 9 pm can significantly improve your fatigue level and even affect your concentration during the day the next day.
3. Pillow is too high or too low: The height of the pillow has a great impact on sleep quality. If the height of the pillow is too high, it will seriously affect our respiratory tract and it will also easily snore, which will cause neck discomfort. If the pillow is too low, it is easy to have stiff neck , or because there is too much blood flowing into the brain, you may easily experience dizziness, swelling, and swollen eyes when you wake up the next day. Generally speaking, it is advisable to have a height of 8~13cm for Asian adult pillows.
4. Sleeping with a mask: Sleeping with a mask can easily cause breathing difficulties. As the concentration of carbon oxide in the quilt continues to increase, the concentration of oxygen continues to decrease. Inhaling humid air for a long time is extremely harmful to the brain.
5. Filling meal before going to bed: Traditional Chinese medicine says: "If the stomach is not harmonious, you will be restless." If you eat too much before going to bed, the gastrointestinal intestines should be digested in a step. The stomach full of food will constantly stimulate the brain, making the brain feel excited and unable to fall asleep peacefully. It is recommended not to eat 2 hours before going to bed, especially to eat less high-protein foods.
6. Pillow and hand sleep: When sleeping, pillows both hands under the head. In addition to affecting blood circulation and causing numbness and soreness of the upper limbs, it is also easy to increase the pressure in the abdomen, and over time it may also induce reflux esophagitis.
