How to develop good sleep habits

How to develop good sleep habits

How to develop good sleep habits

One is to develop good sleeping habits.

1. Go to bed and wake up at the same time every day, including holidays.

2. It is best not to smoke at night, do not drink coffee, tea and alcoholic beverages, do not drink a lot of water, do not go to bed too full or excessive hunger.

3. Don't lie in bed and do things that have nothing to do with sleep, such as watching TV and playing mobile phones.

4. Try to avoid napping during the day. If you nap, limit the time to less than half an hour.

5. Exercise moderately, but vigorous exercise is not recommended two hours before bed.

6, as far as possible to create a suitable sleep environment, such as suitable for their own mattress, appropriate light, temperature and humidity.

Second, you can eat some food that helps you sleep before going to bed.

For example, drink warm milk or herbal teas such as chamomile, valerian, and passion flower (you can also make scented sachets and place them under your pillow or by your bed). Eat fruits other than oranges, such as bananas, pineapples, cherries, etc. We are talking about fresh fruit here, not dried or dried fruit made from fruit. Eat nuts or whole grain foods like corn, oatmeal, and graham crackers. However, it is important to avoid eating chocolate before bed, especially dark chocolate. Although dark chocolate is good for the body, it contains caffeine, which can easily cause sleep disorders, so it is not appropriate to eat before bed.

The third is to establish a bedtime routine that tells your brain it's time to rest.

For example, start washing at 9 p.m., sit on a stool and meditate for 5-10 minutes after washing, then go to bed, turn off the light, mute or turn off the phone, and lie down to sleep. After going to bed, pay attention to relax the body and mind, you can think of some pleasant things or listen to some soft music to promote sleep, you can also relax the anxious mood through deep and slow breathing, while you can meditate such as "I am tired, all have no strength, need to rest", "I am completely relaxed now" and other words to further relax the mood.