How can I change my biological clock and fall asleep early? 65

Don't pay too much attention to this problem, the more you pay attention to it, the more serious it becomes. Relaxation is an ability that can be improved through exercise. Lie down and use the relaxation method of Qigong to adjust your breathing.

Whatever you want, just don't think: I can't sleep, I doze off in class, ......If you still think about this problem, then say to yourself: it doesn't matter, it's just how you can doze off in class.

You're pulling because of the dormitory problem, so you're now used to sleeping at that time, and I can understand you very well, because I used to be in the dormitory like this, and I still had insomnia for a while? It's not realistic to apply for a change of dormitory, talk to your roommate, and it will be back to the same in a few days, if your home is not particularly far from the school, then you would rather live at home. If you are far away from home, there is no way, you have to take a nap at noon to supplement your sleep, by the way, eat some calming nerves and replenishing brain fluid, 20 pieces in one.

Do a little exercise before going to bed, or drink a glass of red wine, don't do things that are easy to get people excited, and it will naturally become a habit after a long time.

This is a little disturbance in your biological clock, if you want to get rid of this problem, you can insist on going to bed on time and waking up on time. It is best to get some sun exposure every day to increase calcium absorption.

I recommend that you wake up at 6 a.m. (or earlier), then don't sleep until 10 p.m., and you should be able to change it in a few days.

But you can't take a nap or anything in between.

Don't play too hard at the usual times, because that will keep you excited for a long time, which will help you sleep better!

Listen to ** while sleeping, try it if you don't believe it.

This one works best.

Relax and create a good sleeping environment for yourself.

Also, peace of mind.

The biological clock has to be adjusted slowly, and you will get used to it slowly.

Movement lo

It's definitely a good night's sleep.

If you go to exercise for 2 or 3 hours, I don't believe that I can't sleep when I lie there. My buddy's words: Still not sleepy.

For people who are used to staying up late, to form a routine of going to bed early and waking up early, a planned and gradual adjustment is required. The following points can be referred to:

1.Make a clear sleep plan. For example, determine the sleep time between 22:30 and 6:30 every day, and set multiple alarms to remind yourself.

2.Adjust your bedtime schedule gradually. Go to bed 15-30 minutes early every 3-5 days to allow your body to slowly adjust to the time of early bedtime. Don't adjust too much at once, otherwise it's hard to stick to it.

3.Maintain a consistent wake-up time. Even on weekends, wake up early as usual. Let the body form a fixed biological clock.

4.Cut back on naps. Napping is easy to affect night sleep, if you are used to napping, gradually adjust the acre to shorten or not take a nap.

5.Avoid coffee, exercise, and TV. These can be excitable and interfere with sleep.

6.Do relaxation preparation activities. Do some relaxing activities at night, such as reading and listening**, to relax your body and fall asleep.

7.Wake up early and go for a walk. Going for a walk in the morning can wake up your body faster and also help you sleep at night.

8.Hang on. It takes persistence to form a habit, and sometimes the results are not immediate. Stick to going to bed early and waking up early, and slowly your body will fully adapt.

It is possible to quickly adjust your routine and rest through the above methods, but you need to have enough patience and perseverance to allow your body to gradually adapt to the new sleep week. I believe that if you persist for 1-2 months, you can successfully develop a good habit of going to bed early and waking up early.

1.Make a reasonable schedule: Make a schedule that gives yourself enough sleep and try to follow the plan.

Resting early, going to bed early and waking up early, this requires us not to work or play too late, and it is recommended to stop using electronic devices around 9 p.m.

2.Adjust your sleep time gradually: Don't try to drastically adjust your sleep schedule throughout the day. Instead, you can gradually postpone or advance the time of going to bed, adjust the time of spikeing for no more than 15 minutes a day, and gradually transition to the target sleep time.

3.Improve your sleep environment: To make it easier for you to fall asleep, you can improve your sleep environment. For example: keep the room dim, keep the room quiet, open the windows for ventilation, use soft lighting, etc.

4.Establish a fixed routine: Maintaining a certain degree of fixity is the key to establishing a good routine.

Exercising at a fixed time in the morning, a fixed time for breakfast, a fixed time for lunch, a fixed time for dinner, and a fixed time for exercising can help the body regulate its own body clock.

Overall, it takes time and patience to get into the habit of going to bed early and waking up early. It is necessary to gradually allow the body and brain to adapt to the new routine. Only by persevering can you successfully develop a good routine of work and rest.