This is the most important thing if you want to have healthy sleep habits. Our body will feel comfortable because of a regular life, and a continuous sleep habit is perfect for strengthening the biological clock. Waking up or going to bed at the same time every day is conducive to maintaining a constant sleep rhythm and reminding the brain to release sleep or awake hormones at a specific time.

(2) Learn to take a nap

If a nap is absolutely necessary, then you should ensure that you can only sleep once a day, and before 16 pm. Usually, a short rest will not affect the work. In fact, a half-hour or 20-minute lunch break after lunch is beneficial to most people as long as it is before 4 o'clock.

(3) Fully prepared

Don't sit in front of the computer screen after 23 o'clock in the evening, and turn off all the appliances. These things are very stimulating to the brain and can keep you awake for a long time.

One hour before going to bed, dim the lights, take a hot bath, listen to some quiet music, do some restorative yoga or relax. Be prepared physically and mentally for sleep. Take away all the distractions that keep you awake.

(4) Turn off the light source

The red alarm clock means that the red indicator light on the charger of your mobile phone or personal digital assistant device, the computer display screen and the indicator light of cordless phone should be turned off. You know, even the weakest light will affect the pineal gland to secrete sleep hormones, which will affect your sleep rhythm.

Hide or remove the alarm clock and cover the lights of all electronic devices. If the window faces the light, use dark or opaque curtains. If you can't do the above, wear an eye patch! If you wake up in the middle of the night, try to turn off the lights when you go to the bathroom. You can also use a flashlight or starlight at night.

(5) Don't eat

It is best not to eat too much before going to bed, but at least, a high-protein diet will not interfere with sleep, and fuel consumption may provide tryptophan, an amino acid necessary for melatonin production.

(6) Refuse sleeping pills

Sleeping pills cover up our sleep problems, but they don't actually solve the deep-seated problem of insomnia. Both prescription drugs and over-the-counter drugs are harmful in the long run. They are very addictive and potentially dangerous.

Taking sleeping pills for a short time may have some effect, but after a period of time, it will only make insomnia worse, not better. If you take sleeping pills for a period of time, ask the doctor to help you formulate a set of health care methods to get rid of their dependence.

(7) Learn to relax

Besides physical factors, stress should be the number one killer of our sleep disorders. Temporary stress can lead to chronic insomnia and sleep rhythm disorder.

Now let's do some breathing exercises! Restorative yoga or meditation on something quiet is helpful. All these help to calm your brain and reduce the stress caused by panic and worry.

(8) Reject alcohol

Alcohol is a little helpful to our initial sleep, but with the decomposition of the body, it often damages the quality of sleep in the second half of the night and reduces the overall time of sleep. Regular drinking before going to bed will weaken its effect of promoting sleep, on the contrary, its destructive effect will be maintained or even increased.

In short, normal work and rest is a good habit, which needs long-term persistence to form. Now let's arrange our work and rest together and be happy and healthy!