You can choose what you are interested in from the following methods, but if you feel that the effect is not very good for yourself, you can also change to another one, although these methods are very effective.

1. Lower the room temperature

Indoor temperature: the indoor temperature is 20℃-23℃. Below 20℃, we will curl up and wrap the quilt tightly. If it exceeds 23℃, we will feel it and lift the quilt.

Bed temperature: According to research, when the bed temperature is 32℃-34℃, people are most likely to fall asleep. If the temperature is low, it takes a long time to heat with body temperature. After a period of cold stimulation, the human body surface will excite the cerebral cortex, thus delaying the time of falling asleep.

2. Take a hot bath before going to bed

A hot bath with water temperature between 40℃ and 42.8℃ can stimulate the body's thermoregulation system, increase blood circulation from the trunk to the peripheral parts such as hands and feet, and promote the effective discharge of body heat. So after taking a hot bath, the body temperature will gradually drop, which takes about 1 ~ 2 hours. Therefore, it is not recommended to take a bath before going to bed. If you take a bath 1~2 hours before going to bed, you can speed up your sleep 10 minutes on average.

Relax before going to bed.

You can stretch several times before going to bed, which is definitely good for relieving the fatigue of the day. Stretching can also make the waist move, keep the spine in the right position, ensure that your internal circulation is smooth and unaffected during sleep, and let the human waste in the body be discharged from the body after being treated by the corresponding organs, which has an effect on bodybuilding and slimming.

Try not to eat before going to bed.

Don't eat an hour before going to bed. Pay attention to the time of eating at night. You shouldn't fall asleep right after eating your stomach. You should fall asleep before 1 hour, so as to leave enough time for gastrointestinal digestion and avoid affecting sleep.

5. Don't play mobile phone for a long time before going to bed.

Playing mobile phone before going to bed has become one of the things that many friends must do every day. I believe that just like "you will die if you don't play mobile phone before going to bed", you already know that playing mobile phone before going to bed is harmful to your health. Not only does it irritate your eyes, but the blue light released will also seriously affect the quality of sleep.