1. Sleep time varies greatly among individuals. As long as you don't feel sleepy during the day, it proves that your sleep time is enough. And the length of sleep will change with the change of seasons and the growth of age. So, don't stick to the saying that you must sleep for 8 hours every day.
Don't go to bed when you are sleepy. Don't care too much about sleeping time. If you think about how to sleep, you won't be able to sleep. If you go to bed too early to fall asleep, you should leave the bed to relax yourself and go to bed when you are sleepy.
3. Make rational use of light and have a good sleep. When you wake up in the morning, you should bathe in the sun and wind up your biological clock, but avoid bright light at night.
4. Avoid irritating food before going to bed and try to relax yourself. Avoid caffeine intake 4 hours before going to bed, such as drinking strong tea and coffee, and do not smoke 1 hour before going to bed. Reading books, listening to music, taking a hot bath and smelling the aroma can make you relax, or doing muscle relaxation training, which is helpful for sleep.
Get up at a fixed time every day, and don't sleep late even on Sundays.
6. Regular diet and proper exercise habits. Dinner is mainly digestible food, and good exercise habits can promote deep sleep, but strenuous exercise should be avoided before going to bed.
7. If you want to have a lunch break, sleep for 20 to 30 minutes before 3 pm. On the contrary, a long nap will make you feel depressed, while staying up late will have a bad influence on your sleep at night.
8. Pay attention to severe snoring, apnea, leg muscle twitching or ant walking during sleep. You may have a sleep disorder, so you should see a sleep expert.
9. Drinking instead of sleeping pills often aggravates insomnia. Alcohol can reduce the time of deep sleep, increase the number of waking up at night and worsen the quality of sleep. This will cause mental and physical diseases in the long run.
10. When sleeping lightly, you should actively stay up late and get up early. Lying in bed for too long will reduce the sense of sleep.
1 1. If you get enough sleep at night and still feel irresistible drowsiness during the day, you should seek medical advice promptly.
12. It is safe to take sleeping pills under the guidance of a doctor. You should take it on time, but not with wine.