1. Work regularly.
Go to bed and get up at the same time every day, and insist on it on weekends, so as to establish a good biological clock and help ensure the time for falling asleep and deep sleep at night.
2. Don't take a nap.
Taking a nap after lunch may help to be energetic during the day, but for people with poor sleep quality at night, it will inevitably affect the quality of falling asleep at night. So if you usually have poor sleep quality, try not to take a nap unless you are extremely short of sleep the night before.
3. Exercise every day.
Insisting on aerobic exercise is the best choice to improve sleep. Even light exercise such as walking is better than no exercise all day. Choosing any time of the day except before going to bed and exercising for more than half an hour will improve the quality of sleep.
4. Create a good sleeping environment in the bedroom.
First, temperature control. Cool indoor temperature is more conducive to sleep, 16-20℃ is the best, which is about the feeling of spring and autumn days;
Second, sound insulation. The bedroom must be quiet. Eliminate all noise as much as possible. For example, replace the bedroom window with a double-decker sound insulation glass. If your partner snores badly, you'd better buy a better pair of earplugs and take your partner to the hospital for treatment.
Third, avoid light. Turn off your night light. If you don't wake up in the middle of the night, you don't need the security it brings.
Fourth, try not to discharge electricity in the bedroom.
5. Ensure the quality of sheets and pillows.
Pure cotton or silk can be used, please replace it in time. No matter how good the bedding is, it can't be used for more than 9 years.
6. Curtains should not be completely opaque.
Because it needs the morning sun to wake up naturally, it is more conducive to establishing a good biological clock.
7. Avoid eating at night.
Don't eat too much for dinner, and don't eat irritating food. It is best not to eat 2-3 hours before going to bed.
8. Do something relaxing before going to bed 1 hour.
For example, reading, because your body needs a transition period. The most common mistake during this period is to use electronic products, because they will stimulate the brain and make it excited.
9. Don't toss and turn in bed if you can't sleep.