How to get enough sleep, how to get enough sleep

o(∩_o...This is definitely related to your activities the day before You can summarize it yourself (I don't want to get up at 8 o'clock, I don't want to fight for my eyes, I don't sleep enough) I didn't take a break, it means that you were too tired the day before (but I woke up at 7 o'clock and felt so energetic) It means that you didn't overdraft your energy the day before and the quality of sleep was better You didn't reveal much I can only make a preliminary judgment.

Brush your teeth, face and feet before going to bed.

Brush your teeth, wash your face, and wash your feet before going to bed, first, you can keep your mouth, ** and bedding clean; The second is.

It can promote blood circulation in the body, make people feel comfortable, sleep more sweetly, and thus help to eliminate.

Fatigue. Create a good sleeping environment.

A good sleeping environment can ensure deep sleep. A good sleeping environment mainly refers to a safe environment.

Quiet and fresh indoor air. Therefore, when sleeping, the bedroom should open the window (it is best to open a small window in winter) to ventilate the bedroom and keep the indoor air fresh. If the air in the bedroom is not fresh, or you sleep with your head covered, and you constantly inhale the carbon dioxide you exhale, it will affect the depth of sleep due to the lack of sufficient oxygen, and you will feel dizzy and heavy after waking up.

Pay attention to the sleepy eye position.

After a day of activity, people's muscles are very tense and tired. A good sleeping posture helps.

Elimination of fatigue. In general, the sleeping position can be on the side and on the back, rather than on the prone (ie.

Lying on your stomach). When lying on the stomach, the muscles of the whole body cannot be completely relaxed, and the chest and abdominal cavity are compressed, increasing the respiratory and circulatory system.

The burden of the system deprives people of adequate rest. Of course, during sleep, you can change your sleeping position.

Positional, sideways and supine can be alternated to help eliminate tension in the local muscles.

Dry your bedding often.

Ultraviolet rays from the sun kill germs on the bedding. Drying bedding often can not only kill germs, but also can.

Eliminates moisture and sweat. Drying the bedding in winter can also make the bedding cover warmer, which helps people to be faster. Fall asleep.

This should have something to do with the quality of sleep, you don't have to sleep to 9 hours, the average adult 7 to 8 hours of sleep, it's enough, the KTV entertainment next to you will, although you say you're used to it, but it's more or less always sleeping under the noise, which will naturally have an impact.

If you want to sleep well, you must have a good habit, work and rest on time, and pay attention to the problem of indoor light to ensure that the human body secretes melatonin normally.

The key is to improve sleep quality in 10 ways.

1.Stick to a regular routine and don't sleep too late on weekends. If you sleep late on Saturday and late on Sunday, you may have insomnia on Sunday night.

2.Don't eat or drink before going to bed. Eat a small amount of dinner about two hours before going to bed and don't drink too much water, as constant going to the toilet at night can affect the quality of sleep; Don't eat spicy oil-rich foods at night, as these can also interfere with sleep.

3.Stay away from coffee and nicotine before bed. It is recommended that you do not drink coffee eight hours before going to bed.

4.Select a workout time. Afternoon exercise is the best time to help you sleep, and regular physical activity can improve the quality of your night's sleep.

5.Keep room temperature slightly cooler. A slightly cooler temperature in the bedroom helps with sleep.

6.Sleep well at night. Daytime napping can lead to "deprivation" of sleep at night. Sleep during the day is strictly limited to 1 hour, and you can't go to bed after 3 p.m.

7.Be quiet. Turn off the TV and radio, as silence is very beneficial for improving the quality of sleep.

8.Comfy bed. A comfortable bed gives you a good sleeping space. Also, you want to make sure that the bed is spacious enough.

9.Take a bath before bedtime. A warm bath before going to bed can help you relax your muscles and help you sleep better.

10.Don't rely on sleeping pills. Always consult a doctor before taking sleeping pills, it is recommended that you do not take sleeping pills for more than 4 weeks.

Finally, experts remind not to stress yourself when you have insomnia, because stress can make you even more sleepless.

Exercising every morning is helpful for people who don't sleep well.

Drinking a glass of warm milk in the morning can help you get a healthy body, and drinking a glass of warm milk in the evening will help you get enough sleep.

Engage in physical activity to distract from stress.

The biggest misconception of sleep is that it is always thought that bad sleep is a matter of the night, but to really solve it, it must start from the day. Everyone knows that the best way to get insomnia is to relax. But people with insomnia are more nervous when it is time to relax.

If you want to fundamentally change insomnia, you must "train" yourself to be able to relax yourself when you are not sleeping, that is, throughout the day.

Of course, this kind of "training" is by no means a one-day exercise, and it can take as little as a few months, or at most a few years, or even more than a decade. In this regard, it is necessary to be fully psychologically prepared, and there are often many iterations in order to be effective.

Due to the harsh living environment of modern people, it is not easy to effectively relax yourself. In addition, the circumstances of each person are different, and it is difficult to find specific ways and means that have universal guiding significance.

For example, you can do something relaxing after dinner, read a book, listen to **, take a walk or something, it is best to sleep normally before 10 o'clock in the evening, 10 o'clock in the evening to 2 o'clock in the morning is the best time to sleep, this time the quality of sleep is the highest.

A lunch break at noon is important, even if it's just a few minutes of sleep, and you'll be "refreshed" throughout the afternoon.

1. Do moderate exercise 2 hours before bedtime, but don't do it at night. Moderate exercise can ease the sympathetic nervous system and is a good remedy for sleep disorders.

2. Sleep late appropriately, sleep when you feel tired, and fall asleep easily;

3. Keep quiet during sleep and have a suitable environment for sleeping;

4. Relax your mind, be at peace with what happens, don't have a psychological burden, don't worry about not being able to sleep;

5. Oral sleep fragrance before going to bed, insist on a period of time, fall asleep quickly, do not need to count sheep at night, improve sleep, and sleep until you wake up naturally.

Get six to eight hours of sleep a day.

Before the sub-hour. Try to fall asleep.

It's ten to twelve o'clock.

Don't drink tea before bedtime.

No coffee. or eat refreshing food items.

If you turn off your mobile phone and throw away your work, your sleep quality will improve, and your work efficiency will improve, and vice versa.

Tips for a long and healthy life: Get enough sleep.

Hehe... Sleep! What if the sky falls!