1, turn your bedroom into a sleep paradise

First of all, your bedroom must be quiet, dark and dark, because the dark environment will promote the pineal gland to produce melatonin, which controls the circadian cycle.

Use heavy curtains (or something else) to isolate external light sources, and cover up annoying sounds with fans or white noise.

The cool temperature helps you fall asleep, so the thermostat should be adjusted well. Of course, opening a window or using an electric fan is good for indoor air circulation. If the indoor air is too dry, you can also use a humidifier.

2. Obey your nature

It's easier for you to switch to sleep at night because your body knows-it's time. You can do whatever you want to prepare yourself for sleep. For example, reading a book before going to bed can make you sleep better.

3. Make sure your bed is only for sleeping.

Avoid working in bed, reading or watching TV. If you want to only associate sleeping with your bed, what you need to do in bed is to fall asleep, instead of flipping pancakes all night.

4. Tame your stomach

Whether you are too full or too hungry, it will interfere with sleep. Don't eat a big meal before going to bed, or you can't sleep because you are hungry.

On the other hand, if your stomach is still full when you put it down, stomach acid will flow back into the feeding passage.

If you are really hungry, eating some snacks rich in carbohydrates can trigger the release of serotonin in the brain, which helps to relax your body and mind.

5. Beware of caffeine

Excessive caffeine every day, even if it doesn't exert its influence during sleep time, will lead to irregular sleep.

When you are 50 years old, your metabolism will slow down, so caffeine will stay in your body for longer-even 10 hours.

You can only have 2 cups of tea/coffee/coke at most 6 hours before going to bed. If that doesn't work, I suggest you give up caffeine!

2. Five coup can help you fall asleep quickly and deeply.

1, pay attention to diet

Food is the most important thing for people, and daily diet has a great influence on our health, so it is also very important to pay attention to diet if you want to sleep well. It is best to finish dinner 4 hours before going to bed, and remember the rule of dinner: eat less. Never eat too much spicy, greasy and gas-producing food, which will prevent you from sleeping deeply.

In modern society, many people have developed the habit of eating supper, which should be familiar to everyone, but eating supper should also be selective and not blind. Don't eat midnight snack if you can. If you are really hungry before going to bed, you can eat the food you have for breakfast, such as a cup of oatmeal and a piece of jam bread.

2. Relax

In life, we often hear people say that we should keep a good mood. It can be seen that relaxing mood has a great relationship with our health and sleep, and this is also an important part of health care. Don't let yourself get too excited before going to bed. If you are stressed and thoughtful, your heart and brain are still excited, it is difficult to fall asleep. Even if you fall asleep, you are mostly in the shallow sleep stage.

The mood of relaxation has a great influence on sleep. Besides, sleeping is a quiet thing. If you want to fall asleep quickly, you should develop good living habits. Whether reading a few pages or doing some stretching exercises, the form is not important, but persistence. Of course, the habit of playing mobile phones is still free.

3. Acupoint massage

Friends who have poor sleep or frequent insomnia can also adjust this bad living situation through acupoint massage. Speaking of acupoint massage, you should be familiar with it. This is a Chinese medicine therapy. The body needs yin and yang to reconcile, and the mind will be calm. Low sleep quality is usually due to excessive yang and insufficient yin in the body, so it is restless at night. Therefore, you massage sleep-aiding points, such as Shenmen point, Daling point and Neiguan point.

4. Adjust the indoor environment

Whether a person's sleep is good or not, the quality of sleep is also related to the indoor environment in which he lives. In view of this, adjusting the indoor environment is helpful for fast sleep. First of all, let the bedroom keep the air fresh. Don't put too many electrical appliances and furniture in the room, and it is best not to put green plants, so as not to affect the indoor air.

5. Use comfortable bedding

Comfortable bedding is a good hardware condition that can ensure us to fall asleep quickly and sleep well, so people who often sleep badly should pay more attention to using comfortable bedding. The bed should not be too soft. The standard is to put a 3000-gram weight on the mattress, and the depression of the mattress is about 1 cm. Pay attention to the height of the pillow, too high or too low may make your neck ache and you can't sleep well.