At 7 o'clock in the morning, get up and open the curtains. Stay in the bright light after getting up 15 minutes, which can prevent the production of melatonin and make your body and mind work. If it is cloudy, turn on the light.
At 7: 05 am, make the bed. It's hard to relax if things are in a mess. After getting up, clean up your clothes and sundries on the bedside table. "The less things the bedroom needs, the better." Dr Joyce Vossler Ben, an associate professor at new york University School of Medicine, said.
At 7 o'clock in the morning, 10, do some exercise. If time is tight, you can stretch for 5 minutes. If you have enough time, you can stretch for 30 minutes or take a walk. This can cheer up the mood, improve productivity and help to increase night fatigue.
At 7: 45 am, have a healthy breakfast. A healthy breakfast will increase your appetite, maintain your energy level all day and reduce your dependence on coffee. Eat some foods rich in carbohydrates and protein, such as eggs and oatmeal.
12: 30, take a walk after lunch. Sunbathing in the sun for about 2 hours every day can help the body adjust its physiological rhythm and keep pace with nature.
1 pm, quit coffee. For many people, caffeine stays in the body longer than they think. Even a small amount of caffeine can sober people up. So, don't drink coffee at night 1 later.
At 2 pm, take a nap. Two o'clock in the afternoon is the ideal time for a nap. James Mas, a professor of psychology at Cornell University in the United States, said that people will feel sleepy at this time. If you take a 20-minute nap, you will be able to stay awake all afternoon without disturbing your sleep at night.
At 5 pm, do the last exercise. 5 pm -7 pm is the ideal exercise time. But doing exercise within three hours before going to bed will interfere with sleep. You can take a walk before or after meals, or do some stretching exercises.
At 5: 30 pm, listen to 15 minutes of music. Stress is the enemy of sleep. Spend 15 minutes, play some quiet and pleasant music, take a deep breath and relax your muscles, which can help you get rid of the stress and troubles of the day.
At 5: 45 pm, have some wine. Drinking alcohol at night helps to sleep, but when alcohol gradually disappears, sleep is easily interrupted. It is recommended to drink some wine before meals.
At 6 o'clock in the afternoon, have a simple meal. Oily and indigestible food can make people sleepy before night, and it is easier to lose sleep at night, so vegetables should be the main food for dinner.
At 8 pm, dim the lights. Turn off the fluorescent lamp in the room and turn on the 45-60 watt soft light to promote the secretion of melatonin.
9 pm, turn down the volume. Any sound above 60 decibels (equivalent to normal conversation volume) will stimulate people's nervous system and make people awake. If you can't appease the traffic or neighbors, you can play some classical music, which can increase the length and depth of sleep by 35%.
9 pm, 15 take a hot bath. Studies have found that women with insomnia can sleep better that night by taking a hot bath before going to bed. However, the increase of body temperature before going to bed may affect sleep, so it is best to take a bath 1-2 hours before going to bed.
10 pm sharp, turn off the TV. You can read a book for a while or chat with your family. At the same time, put on pajamas and give your brain and body enough time to prepare for sleep.
15 pm 10 have a cup of chamomile tea. It has a calming effect, and you can also eat walnuts and drink milk. Both contain tryptophan, which can promote sleep.
Start washing at night 10: 30 Brush your teeth, floss, wash your face, etc. It can make people relax, and this "routine" can indicate that the brain is ready to go to sleep and improve sleep.
Turn off all the lights at night 1 1. Turn off the cell phone and desk lamp, the light they emit will wake up the brain. In addition, if you wake up in the middle of the night and don't look at the time, it will make people more anxious.