How to take a bath to better help you sleep? What s the trick?

Control the time you sleep, pay attention to the way you take a bath, and pay attention to your mental state after bathing. You can master the correct way to take a bath, learn the knowledge of health preservation, choose the right water temperature to take a bath, and you can also choose to take a bath to relieve the tiredness of the body, promote the quality of sleep, and pay attention to the factors caused by bathing.

When taking a bath, let the water temperature rise a little higher, and you can choose to take a bath, which can effectively help you sleep; When taking a bath, you can put some soothing **, so that the body and spirit are in a relaxed state, try to choose the way to take a bath, choose a higher water temperature, consume the body's energy, and keep the body in a state of fatigue.

Taking a relaxing hot bath before bed often helps me fall asleep, but I don't know why, I just think it has something to do with physical relaxation. In fact, this is mainly due to the ability of hot showers to trick our body into a natural sleep cycle by changing our body temperature. New research reveals how taking a warm bath an hour or two before bed cools the body, helping people fall asleep faster and sleep more soundly.

According to the U.S. Centers for Disease Control and Prevention, more than one-third of Americans suffer from sleep deprivation, which can lead to problems ranging from emotionality to brain disorders and sub-health conditions. Studies have found that relying on sleeping pills to improve sleep increases people's chances of dying early, while we can improve sleep by exercising, eating a healthy diet, and avoiding alcohol and caffeine without the need for drugs.

<> meanwhile, your body's clock causes your brain to start releasing a hormone called melatonin, which causes your brain to feel sleepy. In the middle and late stages of sleep, the body temperature continues to drop until it rises again in the morning, a rhythm that acts like our internal alarm clock telling us it's time to get up. In a recent study, scientists studied 17 studies involving about 350 people, including people with insomnia, sleep apnea, ICUs, cancer, and various types of people, such as football players, all of which involved the effects of bedtime hot baths at different times and temperatures on people.

Taking a warm bath (104-109 degrees Fahrenheit, degrees Celsius) one to two hours before bedtime can help people fall asleep 10 minutes earlier and significantly improve sleep quality, the researchers concluded in Sleep Medicine Reviews. Hot baths should be left on for at least 10 minutes, and this study suggests that showers should have a similar effect, although more research is needed to confirm this.

How do hot baths lower our body temperature? But how do hot baths lower our body temperature? "This seems counter-intuitive"Study author Haag-Haag said:

It's like blowing the thermometer with a hair dryer and making the air conditioner"Feel"to the temperature in the room rises and activates the cooling function of the air conditioner. "When we take a hot bath. Our body temperature has actually risen,"He explained.

At this point, our body turns on the cooling mechanism to bring the temperature down.

Try to air conditioner when taking a bath, the water temperature should not be too hot, otherwise a long bath will cause fainting, rehydrate in time after bathing, but do not drink drinks, and taking a bath an hour before going to bed is also a good choice, which can help you sleep well.

Take a bath an hour before going to bed, the water temperature should not be too high, about 25 degrees, and you can apply some fragrance or skin care lotion after taking a bath, which is conducive to relieving the fatigue of ** and better falling asleep.

When you take a bath at night, you will feel very comfortable after taking a bath, and your body and mind will be greatly relaxed. So you can get a good night's sleep.

When taking a bath, try to control the water temperature, not too hot, and try to grasp the time when taking a bath, not too long. After bathing, apply some moisturizer and body lotion to the body to protect the barrier and avoid dehydration.

The water temperature should not be too cold or too hot when bathing. We don't rub too much makeup, shower gel, shampoo, etc. on our bodies, and don't rub our own ** with a bath towel, which will cause our ** to become worse and worse.

Applying a cream** while taking a bath, but steaming while applying** will definitely double the skin care effect. Showering or bathing increases body temperature, activates blood circulation throughout the body, accelerates the absorption of beauty oil or massage cream maintenance ingredients into the skin, and doubles the effect of beautifying the skin! Exfoliate in the shower.

Since the water vapor is abundant during the bath, massaging the skin with a scrub can help remove dead skin cells and exfoliation from the skin. Massaging various parts of the body with a strong stream of water from the jet helps with blood circulation and helps with sleep,

1. Decorate your bedroom and turn it into a peaceful, calm and relaxing place, so that when you walk in to sleep, it is easy to fall asleep peacefully. For example, open windows to ventilate to speed up the flow of fresh air in the house, or put a simple humidifier, or put a pot of plants that don't need a lot of sunlight and water to improve air quality. In short, as long as it is something that makes you feel relaxed and comfortable, you can place it.

2. Choose the right time to fall asleep. Ten p.m. to two a.m. is the best time to sleep. During this time, if you can get a good rest, then you can get a great degree of recovery and satisfaction both physically and mentally.

So, if you want a good night's sleep, you can say goodbye to staying up late and fall asleep at the right time.

3. Before going to bed, you can rub some plant essential oils with calming effect on your body or drop them on your pillow. For example, jasmine, its fragrance can effectively relieve people's anxiety and is very helpful to improve sleep quality.

4. Do an activity that relaxes the body before going to bed. For example, read a book, but don't choose those training and analysis books, or listen to some light **, some audiobooks, or just close your eyes and meditate. It is more conducive to sleep to completely relax the body that has been busy all day.

It is recommended to eat something hungry before bedtime:

1. Milk contains tryptophan, a substance that makes the human body tired, and studies have proved that serotonin is secreted in brain nerve cells, which can inhibit the thinking activities of the brain, so that the brain enters a state of deep sleep.

2. Bread and sugar boiled water, after eating bread and sugar boiled water, the body secretes insulin, which can produce tryptophan, which has a sedative and hypnotic effect.

3. Millet porridge, millet porridge is nutritious, its tryptophan content is second to none in all grains, millet is rich in starch, after eating, it can promote insulin secretion, and increase the amount of tryptophan into the brain from the surface.

4. Apples, insomnia caused by excessive fatigue, you can eat some apples, bananas and pears, this kind of fruit belongs to alkaline food, which can resist muscle fatigue. The sugar in fruits can be converted into serotonin in the body, which can make people fall asleep.

5. For those who have neurasthenia and are upset and can't sleep, you can use 30-60 grams of jujube, add a little sugar and an appropriate amount of water to decoction, once a night before going to bed, and the hypnotic effect is good.

6. Lotus seeds have the effect of helping sleep. 30 lotus seeds with a little salt and water decoction, once a night before going to bed.

7. Longan specializes in the treatment of insomnia caused by heart, spleen and blood deficiency. 10-15 pieces of longan, cooked before going to bed at night, its hypnotic effect is good.

8. Lily has the effect of clearing the heart, moistening the lungs and calming the nerves, decoction with 25 grams of lily and an appropriate amount of water, once before going to bed.

1.Don't drink caffeinated beverages before bedtime: Caffeine can put the nervous system in a state of excitement, so if you have a habit of drinking coffee, then, at least 4 to 6 hours before going to bed, it is recommended that you use milk instead, because hot milk has a sleep-promoting effect.

2.Bedroom: Preferably quiet and dark, close the curtains and bring earplugs if there is noise outside.

3.Adjust the temperature: It's a good idea to turn the temperature in your bedroom a little lower when you go to bed, which will help you sleep.

4.Try a different pillow: A pillow that works for you is also an important item to determine whether you can fall asleep quickly, try several pillows to see which one works best for you.

5.Don't watch TV: Many people like to watch TV if they can't sleep, but this doesn't help you fall asleep, it's best to read some books (paper), so that in a quiet environment, you will quickly get bored and drowsiness will hit.

6.Wake up on time: Regular sleep time is very helpful for people's health, many people like to sleep until the afternoon, so that they will be very excited at night and it is not easy to fall asleep, so it is best to have a healthy biological clock.

First, arrange your work and rest time reasonably, don't sleep during the day, and exercise more.

Second, don't think too much about the study or unhappy things that you work during the day, relax, listen to **, don't be so annoying.

3. Burn your feet before going to bed, and the water temperature is 42-45 degrees Celsius. You massage your feet (you can also rub them yourself).

Fourth, don't skip meals and don't overeat.

Fifth, the sleeping position, it is best to sleep on the right side.

Sixth, you can drink a glass of milk before going to bed to calm your nerves.

Seventh, keep the room not too stuffy.

Eighth, if you are not feeling well, you should see a doctor.

Note: You should still start from the root, doctors recommend drinking sleep fragrance before going to bed, one bag a day, for a period of time, can help improve insomnia and improve sleep quality.

1) Self-relaxation method.

The more days of insomnia, the more afraid people will be to sleep, especially during this period before going to bed, there will be psychological tension, restlessness, etc., in fact, if you want to fall asleep faster, you must first carry out self-relaxation exercises, in a state of keeping the whole body relaxed, shift your attention, to think about some whimsical things, and slowly you will feel tired and fall asleep.

2)****。

What are some tips for quick sleep? Before going to bed, you can put a few soft and monotonous ** songs to relax your whole body, so that you can "solve" yourself from the anxiety of insomnia and slowly fall asleep.

1.Soak your feet before bed.

There are a lot of acupuncture points on the feet, and soaking your feet in hot water can have a relaxing effect and help you sleep.

2.Self-relaxation method.

Divert your attention to think about some fanciful things, and slowly you will feel tired and fall asleep.

3.Take a shower before going to bed.

Take a hot bath 60-75 minutes before going to bed to relax your body, because bathing can raise your body temperature and make you sleepy.

4.Fundamental Reconciliation Method.

Sleep problems have to be solved fundamentally, experts recommend drinking a cup of sleep fragrance before going to bed, warm water to eat, persist for a period of time, help comfortable sleep, improve sleep quality, soothe nerves, so as to fall asleep easily.

Yes, it does help with sleep; You can drink a glass of warm milk before going to bed, soak your feet in hot water before going to bed, and listen to some light ** to help you sleep when you sleep.