1. Standardize sleep time
It is generally appropriate to sleep for seven to eight hours. The time for the elderly may be slightly shorter. The best time to sleep should be between ten o'clock in the evening and five o'clock the next morning. Half an hour after lunch, it’s best to take a nap for ten to fifteen minutes.
According to the time you need to get up, push forward 7, 8 and a half hours, which is the time you need to go to bed. Try to sleep at the same time every day, so that the body's metabolism can be more regular and detox activities can be carried out in an orderly manner. Do not stay in bed until noon or even sleep all day on weekends. Once the biological clock is disrupted during these two days, it is easy to cause a vicious circle, such as insomnia, loss of appetite, and edema.
2. Good habits before going to bed
Do not exercise too vigorously before going to bed. If you keep your brain in a state of excitement, it is estimated that you can only fall asleep until 2 o'clock. At night, you can bubble your feet before going to bed. Read a book and listen to some soothing music. Even if you don’t sleep, you can cultivate your emotions first, close your eyes and rest your mind, and give yourself psychological hints that it’s time to sleep.
MMs who love to surf the Internet and watch TV at night should also pay attention to the time. Don't forget the time to sleep when you are happy.
3. Eat moderately before going to bed
Do not drink coffee, smoke, drink alcohol and fried food before going to bed. These will excite people and affect sleep to varying degrees. If you really need something to drink, then choose plain water or milk, or if necessary, you can eat moderately; milk, bread, biscuits and the like.
4. Relax before going to bed
Take a shower and adjust the temperature of the water according to the season. When it's cold, use warm water. When it's hot, you can choose to take a bath with cold water. After the bath, the whole person will relax and go to bed in a relaxed mood.
5. Empty your head before going to bed
If you can't fall asleep even after lying in bed for an hour (a long time), it may be because you want to fall asleep too much, and you are too nervous to fall asleep. If this is the case, get up, walk around the room twice, stretch, listen to the sleep-promoting audio, and then lie down in bed for a while!