(2) Learn to take a nap: If a nap is absolutely necessary, then you must 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) Full preparation: Don't sit in front of the computer screen after 23 o'clock in the evening, and turn off all electrical 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, the red indicator light on the charger of your mobile phone or personal digital assistant equipment, the computer display screen and the indicator light of the cordless phone should all 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's best not to eat before going to bed, but at least, high-protein food will not prevent sleep, and fuel consumption may provide tryptophan, an amino acid necessary for melatonin production.
(6) Rejecting sleeping pills: Sleeping pills cover up our sleep problems, but in fact they do not 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) Refusing alcohol: Alcohol is a little helpful to our initial sleep, but with the decomposition of the body, it will often damage the quality of sleep in the second half of the night and reduce 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!