2. Set a fixed time for formal sleep: Set yourself a time when you must sleep. It's time to force yourself to sleep, which is very helpful for you to fall asleep quickly.
If you get into the habit of going to bed at one o'clock, it will not only help you fall asleep physically, but also play a good psychological role. When you set a fixed sleep time and form a habit, at this time, the brain will send a signal to let the body relax automatically. At the same time, regular sleep time can help the brain adjust the balance of serotonin and melatonin in the body, and then help you adjust the circadian rhythm. In short, if you want to fall asleep quickly, you have to try any effective methods.
3. Healthy diet: Studies have found that increasing the intake of fruits, vegetables and beans can improve our sleep, because other minerals such as magnesium and potassium contained in these foods can help us fall asleep.
4. Turn down the room temperature: If there is air conditioning at home and it is difficult to sleep, you may wish to turn down the room temperature a little, but not too low.
After years of research, scientists have found that human body temperature also has a great influence on sleep. When you start to feel sleepy and fall asleep, your body temperature will naturally drop. Therefore, adjusting the temperature of the room can also help you sleep well. Similarly, taking a hot bath can also help us fall asleep quickly, because after taking a hot bath, our body temperature will gradually drop.
There is no need to rely on air conditioning to reduce the temperature of the room. In fact, the best way is to use a fan or open the window to keep the cold air circulating, and then take this opportunity to curl up and have a good sleep.
5. Practice yoga for a while before going to bed: If you like to explore some less traditional methods, then yoga may be a good choice, which can make you fall asleep quickly at the set sleep point.
In terms of sleep improvement skills, yoga has long been called a road worth exploring. Some poses, such as' Hail to the Moon' (Hail to the Moon), are designed as slow and gentle exercises to promote the feeling of relaxation and relieve the pain that keeps you awake at night.
Yoga attracts a lot of attention because of its health benefits. If you can't sleep at night, try yoga. After your body relaxes, you may fall asleep soon.
6. Sit-in before going to bed 10 minute: Actually, you don't need to be very professional and meditate deeply. Meditation 10 minutes before going to bed every day can be well regulated.
Meditation, as a good way to treat physical and mental diseases in a large area, has always been respected by people. It can relax the brain, calm your anxiety, focus on the slow pace, and then release stress and anxiety.
7. Drink a cup of warm milk before going to bed: Drinking milk or milk drinks will help you fall asleep. Although it has been debated whether the help of milk to sleep is due to the induction of tryptamine. However, psychologists have found that warm milk can produce a psychological effect that we are not aware of, which connects us with childhood breastfeeding experience and produces comfort.
8. Stay away from caffeine: One of the best ways to improve sleep is to stay away from caffeine, which is the most addictive chemical in the world. But we all consume caffeine to some extent, whether it is tea, coffee or chocolate.
Scientific research has found that if you want to fall asleep quickly, you can't take caffeine after 3 pm. We all know that drinking coffee is used for refreshing, but if you have a problem of falling asleep, don't relieve it by drinking coffee.
9. Turn off electronic devices: A large number of studies have proved that the blue light emitted by electronic devices will interfere with our brain's ability to relax and make it more difficult for us to fall asleep. At the same time, the radiation of electronic equipment also has many adverse effects on our health.
If you want to have a better sleep quality, you should turn off all electronic devices, computers, mobile phones, etc. One hour before going to bed, and don't wait until you get tired of playing with your mobile phone.
10, buy shading curtains: no matter what your bedroom environment is, it may be affected. Especially now, light pollution is becoming more and more serious. The lights in the neighbor's yard, the lights on the road and the taillights of the car may affect your sleep.
Especially in the early hours of the morning, it is annoying to be awakened by the lights. Spend some money on health investment and buy better sunshade curtains to ensure that sleep will not be disturbed. On the whole, it's very worthwhile. The dark environment not only helps us to go to sleep quickly, but also can sleep more stably without interference.
Extended data:
People spend more than 1/3 of their life in sleep. Normal and good sleep can regulate physiological function and maintain the balance of nervous system, which is an important part of life. Poor sleep and lack of sleep will make people dizzy and weak the next day. It can be seen that sleep is closely related to health, work and study. In order to have a good sleep, it is very important to "three appropriate and three taboos" before going to bed.
"three essentials"
Take a walk before going to bed. There is a saying in Yanzi's Book Collection and Health Preservation: "When you are asleep, you can walk a thousand steps around the room, and then you will rest from the beginning ... If you cover it, you will be tired, if you are tired, you will think about it, and if you are safe, you will ask for it."
Second, foot bath before going to bed. Washing feet with warm water before going to bed 15 ~ 20 minutes can dilate blood vessels in feet, promote blood circulation and make people fall asleep easily.
Third, brush your teeth before going to bed. Then the whole book says: "Anyone who gargles because the poison of diet accumulates in his teeth should nourish his teeth well." Cleaning the mouth is good for sleeping.
"three taboos"
If you don't eat enough, you can eat 70% to 80% of dinner. Don't eat before going to bed, so as not to increase the burden on the stomach.
Second, avoid excessive entertainment. It is not advisable to watch intense TV dramas and ball games before going to bed, and don't talk about nostalgia or horror.
Avoid strong tea and coffee. In order to avoid affecting sleep due to frequent urination or mental excitement.
In addition, we should also pay attention to a comfortable environment at night, a clean and well-ventilated bedroom, which is conducive to sleep and health.
References:
People's Network-Abide by "Three Appropriate and Three Taboos" before going to bed to help you fall asleep quickly.