Teach you ten ways to fall asleep quickly

Teach you ten ways to fall asleep quickly

Suppose you haven’t slept well for a couple of days recently. It doesn’t seem to be a serious problem, but things may not seem as simple as it seems.

Here we can recommend a few ways – change your sleep habits – although it is a little troublesome, but it is worth it in the long run.

  1.

Turn your bedroom into a sleep paradise.

First of all, your bedroom must be quiet, dark and dark, because the dark environment promotes the production of melatonin in the pineal gland, which controls the day and night cycle (that is, your 24-hour clock).

Replace the external light source with heavy curtains (or whatever) and replace the fan or white noise to cover up the annoying sound.

The cool temperature helps to sleep, so the inverter should be adjusted.

Of course, opening a window or using a fan is good for indoor air circulation.

If the indoor air is too dry, you can also use a humidifier.

  2.

Obey your nature.

In the evening you will be easier to switch to sleep because your body knows – to the point.

You can do whatever you want to make you mentally ready to fall asleep.

(Read a few pages, spend 5 to 10 minutes taking care of your personal hygiene, or meditating for a while?

It is also important to go to bed and get up on time every day – even on weekends.

  3.

Make sure your bed is just for sleeping and xx.

Avoid working in bed, paying bills, reading books or watching TV.

If you want to only relate sleeping to your bed, then all you need to do in bed is to sleep, not to turn over the pancakes all night.

  4.

Tame your stomach.

Anything too full or too hungry will interfere with sleep.

Don’t eat a big meal before going to sleep, or you can’t sleep with residual bowel.

At the same time, if you are still full of stomach when you fall down, then the stomach acid will return to the esophagus.

If you are really hungry, eating a small amount of metabolic snacks can trigger the release of serotonin in the brain, which helps to relax the body.

Try a whole wheat cracker or a bowl of cereal.

Paired with milk or a small portion of turkey, these foods contain amino acids that also promote sleep.

  5,

Be alert to caffeine.

Excessive caffeine per day, even if it does not affect sleep time, can lead to irregular sleep.

When you are 50 years old, your metabolism will slow down, so the time for caffeine to stay in the body can be – even 10 hours.

You can only get 2 cups of tea/coffee/cola at 6 hours before going to bed.

If this doesn’t work, then stop the caffeine.

  6.

When you are tired, you sleep.

Things are actually very simple: if your body feels tired, it is easy to fall asleep.

A study at Stanford University School of Medicine requires a group of people with sleep disorders between 50 and 76 years of age to exercise for one and a half hours of moderate-intensity exercise four times a week.

Compared with other members of the test group who did not participate in the exercise, the average sleep time per night for members participating in the exercise increased by one hour, accompanied by sleep time, and the shorter sleep time was shorter, and according to the report, the quality of sleepThere is an overall improvement.
Outdoor sports are especially effective.
Exposure to daylight (especially nap), (Let me break a sentence, not afraid of skin cancer?

), help to avoid naps and consolidate the human biological rhythm.

Exercise for 3 hours before going to bed.

(In the end, shouldn’t I have a nap, I don’t think it’s too reliable.) 7.

A shower.

Take a hot bath 1 to 2 hours before going to sleep.

When you leave the tub, the body temperature will gradually drop and you will feel tired.

However, don’t sleep until you wash, it will make people excited, but can’t sleep.

  8.

Back to nature.

Chamomile, valerian, kava pepper, passion fruit, jaundice, catnip (I rely!

), hops proved to be effective.

These herbs can be added to tea or something else.

A cup of chamomile tea before going to sleep can help relax.

If you are willing to try squatting, the recommended dose control is an average of 2 to 3 grams per day.

But don’t mix it with alcohol and irritating drugs.

If kava is used, the dose should be controlled before 60 and 120 mg before bedtime.

  9.

Don’t just fall asleep.

If you can’t sleep for half an hour, you don’t have to lie in bed.

Just do something else, such as listening to soothing music or browsing magazines.

Or come to the cup of warm milk.

  10.

Buy a good bed.

A bed can’t be too soft, which can lead to a bad sleeping position (which can lead to muscle stiffness and back problems).

If the mattress is recessed when you get up, the bed is too soft.

If your mattress is more than 10 years old, brother, change it, change the hardness and comfort.

  If you don’t feel sleepy or feel that you don’t need to sleep, don’t force yourself to sleep, wait until you want to sleep!

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