We all know that only through sleep can the body truly relax and rest.
But most people have more or less difficulties in sleep.
either lack sleep time or lack of sleep quality.
In order to solve such problems, many experts and scholars have also actively studied sleep and developed many effective sleep therapies.
Many people have improved their sleep and have also published good sleep experiences.
The first time to bed and get up must be fixed.
Because only after these two time is determined can we let the brain remember the rhythm of the biological clock.
When the time comes, we will be sleepy smoothly or wake up quickly.
Second, avoid taking too much coffee or strong tea.
Many people have the habit of drinking coffee and strong tea to refresh themselves. If you use it during the day, there is really no problem.
But you must pay attention to the amount of intake before bed, because once our sympathetic nerves get excited, you will be unable to sleep even if you lie in bed for a long time and tossing and turning.
Third, write down all your worries first, and then go to bed.
Sometimes, before bed, there are countless problems in our brains that need to be thought about, and countless things are waiting for our solution.
When we bring these thoughts to bed, even if we close our eyes, these worries will toss and turn in our brains, which will affect our sleep.
So if there are many things in your mind that need to be solved, then you might as well write them down before going to bed, write them on paper, clear your brain, and then go to bed.
No matter how important the matter is, you can find a way to solve it after getting up the next day.
After getting up in the fourth morning, bask in the sun.
After getting up in the morning, we can effectively awaken our spirits.
Once we are more awake during the day, our sleep will also become better at night, which will make it easier to form a normal rhythm of falling asleep and waking up.
Fifth avoid eating before going to bed.
Once you stuff a lot of food into your stomach before going to bed, it is very likely that when you lie down and sleep, the food has not been digested yet.
The fullness of your stomach is likely to last for a long time after you are lying in bed, so the digestion of food will definitely hinder your sleep.
The sixth avoids taking a nap too long.
A proper lunch break every day can effectively relieve physical fatigue and help you concentrate more in the afternoon.
However, once the lunch break is too long, it may affect your sleepiness at night, causing you to have no sleepiness when you should go to bed at night, which will disrupt the rhythm of sleep.
The seventh appropriate amount of exercise.
Adjust amount of exercise can indeed make us feel healthy and help us sleep.
But pay attention to the prerequisite. Once you exercise too much, the soreness and swelling after exercise will prevent you from entering sleep quickly.
The eighth creates an environment for the bedroom to relax.
creates a sleep-friendly environment in the bedroom, which is conducive to promoting our sleep through external factors.
ninth don't look at the computer or mobile phone in bed.
Once you develop the habit of looking at a computer or mobile phone in bed, your brain will mistakenly think that the bed is not a place to sleep.
If you keep going this way, you will never be able to sleep even if you are lying in bed, and you want to turn on your computer or mobile phone again.
The tenth, once you wake up, get out of bed immediately.
is the same as the above one, both to make the brain remember that the bed is a place to sleep, and that the bed is just a place to sleep.
The eleventh has its own unique sleeping ceremony.
The brain likes all kinds of habits the most, whether it is good or bad.
So you can set up a bedtime ceremony for yourself.
After this ceremony, it can effectively remind the brain that it is time to go to bed.
Of course, even if the above preparation is made, some people may still be unable to sleep in bed, or wake up in the middle of the night, so you can still try the mindfulness method at this time.
focuses on breathing, so that the brain will be more likely to enter deep sleep.
