First, don't care too much about the amount of sleep. The requirements for the amount of sleep vary from person to person, and so do people of different ages. The younger you are, the more you need sleep. With the increase of age, sleep will gradually decrease. A person doesn't have to sleep eight or seven hours a day. A reasonable amount of sleep should be based on being able to relieve fatigue, maintain a happy spirit and carry out a good day's work and study. On the contrary, if you care too much about the amount of sleep, you will often feel uneasy because you don't sleep for half an hour, which can only be harmful to "sleeping well."
Second, pay attention to eating habits. Don't eat too much at dinner and don't sleep on an empty stomach, both of which will affect people's sleep. Eating dairy products or drinking a glass of milk before going to bed will help you sleep. Avoid drinking a lot of alcoholic beverages including beer and other alcoholic beverages before going to bed. Although they can make people fall asleep, they will affect the quality of sleep. When the calming effect of alcohol wears off, you will wake up immediately. In addition, caffeinated drinks such as coffee, tea, cola drinks and chocolate should not be drunk before going to bed, because they will stimulate people's brains and nerves.
Third, relax yourself. Avoid stimulating work and entertainment before going to bed, and don't engage in excessive mental activities. Doing some relaxing activities, such as taking a hot bath, reading some entertaining books and newspapers, watching some relaxing TV programs and listening to some soft and lyrical light music, will undoubtedly be of great benefit to people falling asleep as soon as possible.
Fourth, let the bed only play the role of sleep. Don't let the bed become a place for you to study and work. Reading books, reading newspapers or talking about exciting topics in bed will weaken the direct connection between bed and sleep. A good sleeper often falls asleep with his head next to the pillow. This is because he only let the bed play a single sleep function for a long time, so as to form a conditioned reflex.
Fifth, create a good sleeping environment. The influence of environment on sleep is obvious. It is difficult to change the big environment, but there are still many things that can be done to change the small environment. The light in the sleeping area should be dark, and the bedroom should be isolated from outdoor light with thick curtains or shutters; If there is a lot of noise outside, pay attention to closing the doors and windows when sleeping. In addition, comfortable and reasonable bedding is also good for improving sleep quality. Choose pillows that are highly in line with human science, mattresses with suitable hardness and sheets, bedding that will not cause discomfort, and will not affect sleep because of various discomforts.
Sixth, adopt a proper sleeping position. The position of human heart is to the left, therefore, it is best for healthy people not to sleep with the left position; When sleeping on your back, don't put your hand on your chest to avoid heart compression and nightmares; When sleeping on your side, you should prevent the pillow from pressing the rib gland and causing salivation. For a healthy person, the best position to sleep should be the upright or supine position, which will not oppress the heart, but also help the limbs to relax and rest. But for patients. The best sleep depends on the patient's condition and disease type. Patients with heart disease should take a half-sitting and half-lying sleeping position, which can increase vital capacity, reduce the amount of blood returning to the heart and improve breathing; Patients with lung diseases and chest diseases should sleep in the affected position, which can reduce chest pain caused by respiratory exercise and make the healthy side's vital capacity not affected by lateral position.