In this fast-paced modern society, a good night's sleep seems to have become a luxury. Do you often toss and turn in bed and wake up the next day still exhausted?
- Morning habits:
Soak up the sun and drink a glass of water
Sun exposure improves sleep quality. People feel sleepy at night because their bodies secrete a hormone called "melatonin." Whenever the body clock resets in the morning, melatonin production stops until it is secreted again 14-15 hours later. Ultraviolet rays contain melatonin, which inhibits the body's secretion. Spending more time in the sun during the day is to inhibit the body's secretion of melatonin through light exposure, so that people will not feel sleepy during the day. At night, when there is no light, it will be completely released and you will quickly fall asleep. The most suitable time to bask in the sun is between 6-9 am and after 5 pm.
- Diet therapy
Studies have shown that insufficient intake of tryptophan is significantly related to sleep disorders, and tryptophan is the precursor substance for the synthesis of 5-hydroxytryptamine and melatonin. Therefore, many scholars have proposed that foods rich in tryptophan , such as milk, eggs, beans, chicken, pumpkin seeds, peanuts, etc. may help improve sleep disorders. Melatonin-rich foods can also help improve sleep. Melatonin is widely found in various foods. Melatonin content is relatively rich in cherries, rice, wheat, berries (strawberries, grapes), solanaceous foods (tomatoes, peppers), and nuts (pistachios, almonds). In addition, drinking a glass of milk before going to bed can also help sleep, but be careful not to be too full or too hungry. Studies have shown that consuming large amounts of caffeinated beverages, such as coffee, tea, cola, energy drinks, etc. before going to bed, can stimulate the nervous system and be associated with sleep disorders such as shortening total sleep time, prolonging sleep latency, and reducing slow-wave sleep. closely related.
- Exercise therapy:
Do more physical exercise during the day
Appropriate exercise during the day can help consume physical energy and improve sleep quality at night, such as walking, running, Tai Chi, etc. These exercises can improve the body's autonomic nerve regulation ability and help fall asleep quickly at night. But be careful not to do strenuous exercise within two hours before going to bed.
- Eat dinner 3 hours before going to bed
The dinner is moderate and light. It is not advisable to eat too much for dinner, and it is not advisable to choose food that is too greasy or spicy. It is recommended to have dinner 3 hours before going to bed and choose light, easy-to-digest food. Our sympathetic nerves are responsible for chewing and swallowing, and the parasympathetic nerves are responsible for digestion and absorption. The sympathetic nerves are dominant for at least 3 hours after eating. If you fall asleep when the sympathetic nerves are in an excited state, gastrointestinal motility will stagnate during sleep, which will lead to gastric bloating, loss of appetite, constipation, etc. If you want the parasympathetic nerves to take advantage, it is best not to eat 3 hours before going to bed.
- Soak your feet in hot water before going to bed
Before going to bed, soak your feet in 40~50℃ warm water and massage the soles of your feet and toes. This can effectively promote blood circulation, relieve fatigue, relax your muscles and activate your muscles, restore the balance of yin and yang, and improve your sleep quality. Foot soaking time should generally not exceed half an hour.
- Do not touch electronic devices that emit blue light
The bright light emitted by electronic devices such as mobile phones, computers, and fluorescent lamps is called blue light. The wavelength of blue light is equivalent to daylight, and when faced with blue light, the sympathetic nervous system becomes active. Therefore, it is recommended to stay in warm light as much as possible before going to bed.
- Carry out relaxation training
Before bed, you can engage in relaxing activities such as deep breathing, meditation or yoga. These activities can help reduce stress and anxiety and promote sleep; you can also listen to soothing music, playing soft music or natural sounds in a quiet environment, such as the sound of rain, waves, etc., which can help relax you Nerves, promotes falling asleep.
- Create a good sleeping environment
Make sure your bedroom is quiet, dark, cool and comfortable. You can use blackout curtains to avoid light interference. Use heated eye masks to help relax your eyes. Earplugs can isolate external noise and help you sleep better. Do not place watches and other items that may affect sleep beside the bed. It is recommended that the temperature in the bedroom be kept at 16 ~22 degrees Celsius.
- Establish a regular routine
Keep a consistent sleep schedule every day, and try to keep it consistent even on weekends. Regular work and rest can help adjust the biological clock and improve sleep quality.
- The magic of temperature and humidity
Temperature and humidity are like the "guardian angels" of sleep, and they must be adjusted to the best condition. Generally speaking, a temperature of 18 - 22 degrees Celsius and a humidity of 40% - 60% is the most suitable for sleeping. You can make use of these little helpers, such as air conditioners, humidifiers, and dehumidifiers. They can help you easily create a comfortable sleeping nest.
