Taking a hot bath before going to bed is based on the principle that the ambient temperature becomes lower and the body consumes more calories. When it is consumed to a certain extent, people will feel tired. Hot water can raise people's body temperature by about 1 degree. After taking a bath, people's body temperature will drop, and when they return to normal body temperature, they will feel sleepy.

2. Sleep at a fixed time, especially don't sleep late.

A. strictly limit sleep time, such as 12 in the evening to 8 am, and only this time can you sleep.

B get up immediately when it's time to get up. Don't procrastinate or catch up on sleep.

C. It is forbidden to sleep or doze off at other times, and it is mandatory to stay awake.

The baby suggests that you get up as soon as you wake up! Don't worry if you feel as if you haven't slept enough. Some people have done experiments without sleeping for 200 hours, but they still maintain normal physical and mental functions. We should believe in the natural adjustment ability of the body. Many insomniacs are worried about lack of sleep and want to sleep more in bed, which actually aggravates insomnia at night.

Turn off all the lights when sleeping and try not to touch electronic equipment.

Modern people always touch many different light sources at night, such as street lamps, televisions and computer screens. As a result, our eyes can't distinguish between innocent day and night.

At night, the body will gradually secrete sleep melatonin to help us fall asleep. If you want to sleep till dawn, you can tighten the curtains, reduce the light source in the sleeping environment, and the most important thing is to have less contact with electronic products before going to bed. Because the blue light produced by electronic products will stimulate your body and inhibit the secretion of melatonin.

4. Be sure to take a nap

For those who need to work long hours and have insufficient sleep time, one suggestion is to take more naps every day, and the most important thing is to take a nap! For most people, 2: 00 pm to 5: 00 pm is the best time to take a nap, and the ideal nap time is about 30 minutes.

5. Sleep according to the sleep cycle.

People's sleep is periodic! Each cycle lasts about 90 minutes, and there are 4-6 such cycles every night. People will feel uncomfortable when they wake up in the cycle, and they will feel comfortable when they wake up at the end of the week, and they will not feel sleepy or sleep enough.

Therefore, the most recommended sleep time is 7.5 hours (1.5h*5), plus a half-hour nap, which is exactly the legendary 8-hour sleep time. If you want to sleep less, you can sleep for 6 hours (1.5h*4), but remember to take a nap.

I just said don't sleep late, right? This is because you can't reach a deep sleep state in a short time when you wake up and go to sleep! What a waste of sleep!

6. Keep exercising, stay outdoors during the day and get more sunshine.

As mentioned above, body temperature and melanin are the two main reasons that affect your sleep quality, while more exercise and sunbathing correspond to inhibiting melanin and raising body temperature respectively. Am I kidding?

No, this is to exercise your body rhythm in the opposite direction-less melanin production during the day and more reserves at night; And strengthening exercise can make your body temperature drop faster at night.

Even with less sleep, there is sunshine and exercise.