How to sleep more relaxed, how to relax before bedtime.

Do push-ups before going to bed so that when you are tired, you can exercise and sleep soundly.

It depends on what kind of person you are.

1. Find the right environment. The meditation environment should be free of noise, movement, bright lights, and other people's activities, and should be relatively quiet and comfortable.

2. Make sure you feel comfortable. Warm rooms, loose clothes, not too full or hungry, etc.

3. Keep your back straight and your body relaxed. Using the progressive muscle relaxation method: close the eyes, first tighten, then relax, from the top of the head to the first set of muscles of the feet, such as scalp, cheeks, chin, neck, shoulders, feet, etc., the purpose of this procedure is to regain awareness of the muscles that have been in a state of tension for a long time.

4. Breathe intently. Focus your mind between your eyebrows, or the position of your dantian, gently place your hands on your navel, contract your abdominal muscles with the rhythm of your breathing, and try to exhale all the waste air out of your lungs. Between exhales and breathes, feel the changes in your body.

5. Meditation. Conceive some positive autosuggestion language in advance, and then feed the information into your mind, which must be simple, positive, and in sentences in the present tense.

Master the depth and frequency of your breathing while you sleep. This requires the help of your family, and while you are asleep, you can record the rhythm of your breath every minute a little and grasp the time it takes for each breath. The purpose is to try to be as accurate as possible about your own breathing rate, because there are certain differences between each person.

This allows you to accurately simulate your breathing during sleep. Then, you're going to do some training on a regular basis. It can be while sitting, watching TV, in short, any convenient time, you can try to simulate the breathing during sleep.

In this way, you can use this method when you have insomnia, so that your body can get the same rest as when you sleep.

The pre-bedtime stress reduction action is here again, it only takes 3 minutes to release the pressure of the whole body and fall asleep quickly.

Curling up your leg on the right side can not press the heart and stomach, and it can also relax the tendons and muscles in the legs.

Lie flat. Just want to be like a dead man!

Think of your bedroom as a church.

This means keeping your bedroom clean, tidy and fresh. Change the bed linen every week and make the pillows fluffy every day to ensure that the air in the bedroom is circulated every day. Use your room only as a place to sleep and don't use it for anything else.

This will help you sleep a lot. If you put something too flashy or eye-catching in the bedroom, it can also ruin the quality of sleep.

Eat dinner early.

The body needs time to digest dinner, and digestion is best when sitting or standing. If you lie down after eating, your body is digesting food and it will be difficult to fall asleep. So eat at least 3 hours before bedtime to save yourself from digestive interference with your sleep.

Avoid exercising at night.

Don't consume caffeine when it's late.

If you drink coffee (a caffeinated beverage) within 8 hours of going to bed, caffeine can have an effect on sleep hormone production. After 2:00 p.m., you shouldn't go with coffee anymore to give your body enough time to process the chemicals that have accumulated before in case they interfere with your sleep.

Try not to take a nap.

If you're tired after a long day at work, the most you wish for might be to take a nap. However, if this happens, it will affect your normal sleep cycle, and by the time you actually need to sleep, you may not be able to sleep. If you do want to take a nap, try to keep it to less than 20 minutes to ensure that your sleep hormones are normal and not disordered.

Adjust your sleep cycles.

Having a regular routine helps your body build up its body clock and know when to sleep. If you're busy or have too much social life, this may seem a bit difficult to implement, but getting your sleep regularly can be beneficial in the long run. Set a time to go to bed at night, set an alarm clock in the morning, and finally you will be able to establish a biological clock, and your body will naturally adjust to allow you to sleep at that time.

Your bed partner. If the trouble is due to your bed partner, talk to them to get them on track with their sleep. If they snore, bump into you a lot while sleeping, or don't touch you at all, or whatever, there's always a solution so that you can both get a good night's sleep by adjusting.

See a doctor When you've tried all of the above and it doesn't work, there's no way out. You may have clinical insomnia, or difficulty breathing while sleeping. If you feel that your sleep quality is not good, which has affected your health, it is recommended that you see a psychologist to discuss the relevant problems, or do some tests to see what the solution is.

When you sleep, think about relaxation, relax and relax.