Everyone knows the importance of sleep and rest. However, countless people all over the world suffer from insomnia every day. About 20% of people wake up in the middle of the night and have difficulty falling asleep.
Poor sleep not only affects people's memory, mood, work and learning state but also causes short-term and long-term effects and hazards on health. How can we improve our sleep?
Forget the time
When you toss and turn in the middle of the night, it's easy to peek at your alarm clock. But every time you do that, you worry about how much sleep you've lost, which only increases your stress. It makes it harder for you to relax and fall asleep. Resist the urge to check the time.
Stay away from the screen
Any light on the screen, whether it's a tablet, mobile phone or laptop, can affect your sleep. When you're sleeping, turn off all the light emitting devices an hour before you go to bed.
Relax your muscles
Your muscles need to relax to fall asleep. If you're nervous, you may not even realize they are. A technique called "progressive relaxation" can help you. Start with your foot, bend all the muscles of your toes for 5 seconds, then relax. Take a slow, deep breath. Repeat these steps with your legs, back, abdomen, chest, arms and face. You will feel different.
Relax before going to bed
Try to relieve your stress before you go to bed. You may want to listen to soothing music or a quiet podcast. You can also do some simple yoga postures, or sit quietly and take a deep breath. When you fall asleep, you may fall asleep more quietly.
Less caffeine
Whether it's in coffee, tea, soda, energy drinks or chocolate, caffeine triggers your brain to stay awake. These effects stay in your body longer than you think. Half of the caffeine in the drink is still in your body three to five hours after you drink it. To make sure you don't pay for your sleep, don't drink all caffeine after 1 p.m.
Design a quiet bedroom
When you sleep, your brain is still listening. The sound it hears can wake you up, even if you are asleep. Make your bedroom as quiet as possible. Earmuffs may help, and fans or white noise machines can block sounds that wake you up.
Keep the bedroom cool
Is your bedroom too hot? Cool temperatures help you sleep. So try to keep your sleeping space between 16 and 20 degrees.
The bed is moderately soft and hard
In particular, a brand-name mattress can make you sleepless comfortable. So what kind of mattress is the most suitable for you? Experts found that most people need a mattress standard is very simple: neither soft nor hard.
Soak your feet before going to bed
There are many blood vessels on the soles of human feet. Soaking feet with hot water can speed up blood circulation and promote the metabolism of feet and legs. At the same time, hot water has a mildly stimulating effect. Because numerous nerve terminals on the sole of the foot are slightly connected with the brain, stimulating the nerves of the feet can make people feel comfortable and relaxed in the brain. It can not only speed up sleep but also effectively eliminate the fatigue of the day.
Sleep regularly
If you don't get enough sleep at night, you may feel tired and sleepy the next morning. If you can, try not to make up for it by sleeping in or taking a nap. Keep going to bed and getting up at the same time every day. Time is crucial. It trains your body to develop a wake-up and sleep clock. Once you do, you may find yourself waking up less often.
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