7 Tips for Sleeping
1. Take a hot bath, a foot bath, or meditate before going to bed.
If you take a hot bath an hour before going to bed, you can relax physically and mentally.
At the same time, you will become sleepy as your body temperature rises and falls.
Or go to bed half an hour earlier, then turn off your phone and calm down.
Meditate for fifteen minutes, then sit on the bed and slowly fall asleep without thinking or doing anything.
2. Choose a fixed time to fall asleep (suitable: People who toss and turn in bed often and People with long-term insomnia)
A. Strictly observe the time to fall asleep, and you must lie in bed during the fixed time. For example, sleep from 12:00 pm to 8:00 am.
B. At other times, you must stay away from the bed, and not play mobile phones on the bed, etc.
C. Get up immediately after waking up, don't sleep in or go back to sleep
D. It is forbidden to sleep or doze off at other times, and it is obligatory to stay awake.
If you feel that you did not get enough sleep, don't worry.
You may feel dizzy, but keep going.
Many insomniacs worry about lack of sleep and want to sleep more in bed.
This makes insomnia worse at night.
3. Turn off all lights when sleeping, and try not to touch electronic devices.
Modern people are always exposed to many different light sources at night.
These include street lights, TV sets, and computer screens.
Because the blue light generated by electronic products can stimulate your body and inhibit the secretion of melatonin.
If you cannot fall asleep properly, try reading a paper book before bed.
4. Be sure to take a nap
This method is for those who need to work long hours and lack sleep time.
One suggestion is to take a few extra naps each day, especially a midday nap!
For most people, the best time to take a nap is from 2:00 to 5:00 pm.
The ideal time for a nap is about 30 minutes.
5. Sleep according to your sleep cycle
Human sleep is cyclical!
Each cycle is about 90 minutes and goes through 4-6 cycles per night.
People wake up in the middle of a cycle and feel very uncomfortable, the end of the cycle they wake up and feel comfortable and get plenty of sleep.
So the most recommended amount of sleep time is 7.5 hours (1.5h*5).
Together with the half-hour nap at noon, this results in the legendary 8-hour sleep time.
If you want to sleep less, sleep 6 hours (1.5h*4).
But also remember to take a nap at noon.
6. Insist on exercising, spend more time outdoors during the day and lie in the sun more.
Adequate aerobic exercise promotes physical and mental health, and sun exposure can promote the secretion of melatonin.
And even with less sleep, you won't get sleepy during the day because of the amount of light and exercise.
7. Eat protein-rich foods at noon and carbohydrate-rich foods at night.
It is best to eat four hours before bedtime. Because carbohydrates help promote sleep.
Finally, I hope everyone can have a good sleep every day.
September 27, 2022
