One, during the day to help sleep:
1, during the day exercise.
We all know that exercise helps our health, and that it will reduce our sense of stress and thus improve our sleep quality. Warning: 3 hours before going to bed can not exercise. Adrenaline will keep you awake.
2, restrictions on drinks.
We all know that caffeine makes it difficult for us to fall asleep, but we probably do not know that alcohol has the same effect, and it makes it hard for us to sleep too much to drink too much water before going to bed.
3, avoid nap.
If you can not take a nap. Sleeping in the daytime will make us hard to sleep at night If you really need it, take the time to take a nap in 20 minutes.
Second, the night sleep helper.
1, dinner should not be too full.
Eat too hard to digest, and digestion will make it difficult for us to sleep. But do not go to bed with hungry belly. Hunger will keep you awake. Eat a little snack at bedtime.
2, turn off the TV and computer.
This kind of stimulation will be in the brain, should be relaxed when the brain to keep vigilant. In addition, these stimuli have been shown to reduce sleep quality.
Third, create a bedroom atmosphere.
1, remove the electronic equipment.
Turn off the TV and move the computer and other electronic equipment out of your bedroom. They will not let you get a good quiet rest, but let you sober. The bedroom is used to sleep, not the office is not the place of the Internet.
2, dim some lights.
Light, even a little bit will interfere with sleep hormones, and thus stimulate the brain. If you can, wear a goggles or adjust the alarm clock.
3, try to eliminate noise.
Or you feel that these sounds do not affect you, or you need to shield those you can not stand the sound, then choose those decompression sound effects, such as white noise or the sound of the sea. Wearing earplugs can also shield those you do not want to hear the sound.
4, the use of aromatherapy.
Can let the body get relaxed and have a sedative effect. There are a lot of aromatic can help you relax and fall asleep, such as vanilla, lavender, marjoram and sandalwood. They can be put into the pillow, or distributed in the air, or in the bathroom.
5, the temperature down a little.
If the bedroom temperature is low, then you can dream faster, sleep quality will be better. The lower the temperature in the bedroom can reduce the temperature of the body activity, which will help you fall asleep.
Four, fast into the dream of bedtime.
1, the same time to sleep.
Start the day at the same time every day and keep this point in time. It will be through the creation of a sleep habits and set the physiological rhythm to help you adjust a rapid sleep state.
2, before going to bed to take a hot bath.
It allows you to get relaxed, but also to enhance the body temperature. And then to a low temperature room slowly cool will be able to help you quickly fall asleep.
3, drink soothing drinks.
Flowers or tea or a glass of milk, the same let your body get relaxed, let you calm down.
4, read a book.
Funny or boring books that let your mind vent their anxieties and daily arrangements for work. Away from those motivating books and autonomous manuals, because they will make your brain work again.
5, relax the body.
Try yoga or gentle stretching exercises. Relax to step by step, while maintaining muscle tension at the same time, dozens of times, and then relax. It allows your body to be relaxed and to minimize muscle damage and pain.
6, do not think too much.
Put down the troubles and busy thoughts. Try to imagine soothing images, such as clouds or a quiet place: gardens, fields or beaches, as long as you can relax. It let the brain get quiet and release the idea of anxiety.
7, comfortable clothes.
Wear loose, light and cool pajamas. Cotton is the best. Or, do not wear pajamas naked, if that makes you feel more comfortable. Tight and should not heat the pajamas, will make you restless.
8, good quality bedding.
Buy a comfortable and reliable mattress. This investment is worth it because you want to spend one third of your time in bed. Use soft and comfortable sheets and quilts. Smooth texture, high quality bedding can make your body relaxed, help you quickly fall asleep.
9, pay attention to your sleeping position.
Sleeping position is very important. Find a comfortable sleeping place to sleep peacefully. Make sure that every part of the body is comfortable. Buy a better pillow to support your neck. Sleep is usually better, but if the back of the bed for you can also, then it is all right. Keep the same sleeping position every night, then your body will slowly get used to this way.