Methods 1: Train regularly.
1, go to bed and get up at the same time every day. Change your sleep habits and let yourself fall asleep and wake up at the same time every day, and weekends are no exception. It's best to find out what time you need to get up for work or school, and then calculate when to fall asleep in turn to ensure adequate sleep. This will give us time to fall asleep and wake up. For example, if you go to work at 8 am, you may have to get up at 6 am. In order to get enough sleep for 7-9 hours, you need to fall asleep between 9 pm and 1 1.
If you need to cultivate the habit of going to bed early, it is best to have an interval of 15-30 minutes. Go to bed early 15-30 minutes, and then go to bed early after the body adapts 15-30 minutes.
This can train the brain when it should fall asleep, instead of tossing and turning in bed.
2. Don't catch up on sleep on weekends. This will ruin your schedule and make it more difficult for you to improve your sleep quality. You should also strictly follow the usual sleep schedule on weekends, and you will find that your spirit is getting better gradually. At the beginning, you might as well arrange some activities on the weekend morning to give yourself the motivation to get up early. For example, plan an early morning hike with friends or partners.
During the period of cultivating regular work and rest, don't arrange activities on Friday or Saturday night. When you are used to a fixed schedule, getting up late occasionally 1-2 hours will not affect your sleep time.
Depending on your current sleep and waking cycle, it may take several weeks to make a fixed schedule. Plan to go to bed only 15-30 minutes in advance at a time.
3. Ensure adequate sleep. The sleep time required for each age group is different. Most adults need to sleep 7-9 hours every night, and teenagers need to sleep 8- 1 1 hour every night. Children should sleep 10- 13 hours every night. Children also need a nap during the day. For example, a 2-year-old child has to take a nap 1-2 hours during the day, and a 1 year-old child can sleep for up to 4 hours during the day, and can sleep several times.
4. Take a nap as short as possible. Taking a nap will affect your schedule and make it difficult for you to fall asleep at night. Try not to sleep during the day. If you want to take a nap, sleep for 15-30 minutes to recharge your brain. If you sleep too long, you will be more tired after waking up, and you will also disrupt your schedule. You can only sleep 1 nap a day.
The best nap time is afternoon, or about 2 hours after lunch. If your work and rest are normal, that means 2: 00 -3: 00 pm. Taking a nap at night will affect the sleep time at night.
5. Make your body active after dinner. It is normal to feel a little tired after a meal. You may just want to lie on the sofa in front of the TV. However, it's better to get up and walk to refresh yourself. If you rest at this time, it's time to relax and get ready for sleep, but you will suddenly feel energetic and unable to sleep. Go out for a walk after supper. Find a friend or pet to accompany you.
Walking at dusk is very suitable, which can reduce stress and help you keep pace with your body's biological clock.
6. If you can't sleep over and over, don't force yourself to sleep. Although it is important to follow a regular schedule, you can't force yourself to sleep. Don't toss and turn in bed, get up and do some relaxing activities, such as reading. When you start to feel tired, try to sleep for a while. It is good to do some distractions, but don't choose activities that will make your brain more and more awake, such as playing mobile phones, watching TV or using computers.
Method 2: Create an environment suitable for sleeping.
1, keep the bedroom clean. The bedroom is so dirty that people can't sleep. A clean bedroom satisfies everyone. Don't you want to go to bed with satisfaction and relaxation?
2. Make sure your bed is comfortable to sleep in. A comfortable bed can help you fall asleep faster. Buy some high quality pillows, high quality quilts and comfortable sheets. If the mattress is old, consider buying a new one. Choose a quilt that makes you feel comfortable. Everyone has his own preferences.
You may be able to change your bedding according to the season. For example, change into cotton or knitted sheets in winter, add an extra quilt, or keep warm with a duvet.
In summer, you can choose lighter sheets, such as cotton sheets or linen sheets, with a fabric density of 250-500. Put away the duvet and put on a light quilt.
If dogs, children or partners occupy all the beds, let them move out. You should have your own space in bed.
3. Make sure the room is dark. Light will make the brain think that it is still daytime and send a signal to the body to stay awake. Turn off the lights, don't use the night light. Use thick curtains or blinds to block the light outside the house. If you use an alarm clock, turn it around and don't point the screen at you. Don't sleep with the TV on, the flash will disturb your sleep.
If you need to turn on the light when you get up in the middle of the night, remember to dim the light.
4. Block noise. Too much noise around will make it difficult for people to sleep. Sudden or changing noises will wake you up. The best way to deal with noise is to use a white noise device, a fan or a portable air purifier to generate constant ambient noise that is conducive to sleep. You can buy white noise equipment. They have several kinds of sounds that are beneficial to sleep. But fans or portable air purifiers are usually cheaper.
You can also wear earplugs.
5. Adjust the thermostat to keep the room temperature cool. Keeping your bedroom cool can make it easier for you to fall asleep, because your body temperature will naturally drop before going to bed. So how low should the room temperature be adjusted? Everyone is different, just choose a temperature that makes you feel cool. Generally speaking, the ideal room temperature is between 16-20 degrees Celsius.
Method 3: Relax before going to bed.
1, 1- Don't stare at the screen 2 hours before going to bed. This includes the screens of televisions, mobile phones, tablets and other electronic devices. The light from the screen can make people stay awake or sleep badly. If you want to see something before going to bed, don't use the backlight display.
2. Take a bath or take a bath with warm water. This is a good relaxation activity before going to bed, so let's start here. Send a signal to your body by taking a hot bath to lower your body temperature and help you fall asleep faster. You will also feel very relaxed! Try adding a calming smell, such as lavender.
Remember to blow dry your long hair and put it back. You don't want your hair to scratch your face when you try to sleep, so you can't sleep, can you?
4. Use essential oil to calm your body. In addition to adding some oil to the bath water, you can also spray diluted essential oil on the room or bedding, rub the diluted oil on the skin, or use a fragrance diffuser. Essential oils suitable for bedtime include lavender oil and chamomile oil. Lavender oil is famous for its calming effect. It can help you fall asleep faster, and maybe even help you sleep longer.
Chamomile also has a calming effect, which can relieve anxiety and make people relax.
5. Listen to soothing music. This kind of music can relax the brain, maintain peace of mind, fall asleep more easily, and drown out useless noise, killing two birds with one stone. It's better to choose a song with a slow tune to make people feel relaxed, rather than feeling refreshed when listening to it. For example, you can choose classical music. Other good choices include slow-paced blues, folk songs, bluegrass music or slow-paced country songs. Make a choice according to your own preferences.
Don't play dance music or songs that make your heart beat faster.
6. Read in soft light. Reading before going to bed is a good way to relax. Many people find that reading books every night helps them relax. Use bedside lamp or reading lamp to maintain an environment conducive to sleep. If you are always unwilling to stop reading, you can limit yourself to reading only a few chapters in advance, such as reading only one chapter a day.
Choose books that make you feel relaxed. If exciting content will keep your brain awake, choose a book with a slower story pace.
7. Do yoga or stretching. These exercises can relax your body and make you fall asleep more easily. Doing it at any time will help you, and you can do it before going to bed. You can do 3-5 yoga postures or stretching exercises every night to relax your body.
Yoga postures suitable for bedtime include: standing forward, supine spine rotation, supine baddha konasana and corpse posture.
8. Engage in simple hobbies that you like. For example, you may want to sit in a comfortable chair and knit something before going to bed. No matter which hobby you choose, it should be an activity that you can sit down and do to make you feel relaxed.
9. Meditate. Meditation before going to bed can calm the brain. Even meditation for 5 minutes is helpful, but 15-30 minutes is better. Just close your eyes, concentrate on breathing, or follow the instructions to guide the meditation audio. Try meditation applications, such as calming and headspace.
Find meditation instruction audio online or in iTunes.
Close your eyes and concentrate on breathing. When your thoughts drift away, focus on breathing again.
Prayer and meditation have similar effects.
Method 4: Change habits.
1, only sleeping and having sex in bed. Don't work or study in bed, or your brain will think of work or study when it sees the bed before going to bed. If you train your brain to think only of sleeping when you see the bed, it will be easier for your brain to calm down and gradually fall asleep when you lie in bed at night. Doing homework or processing work in another room. For example, you can work at the dining table.
If you have to work in the bedroom, use a desk instead of a bed. Separate places to sleep and work can help the brain see the bed as a place to sleep, not a place to work.
2. Stop taking caffeine in the afternoon. There is no problem drinking a cup of coffee in the morning, because the drink starts the day's work, but it is not suitable for refreshing in the afternoon. This is because caffeine stays in the body for several hours. At bedtime, you may not feel the effect of caffeine, but it does keep your brain awake. Choose decaffeinated drinks after lunch. If you need to refresh yourself in the afternoon, you can walk 15 minutes to make yourself more energetic. Walking outdoors is especially helpful!
Everyone reacts differently to caffeine, so you may need to adjust the time to stop taking caffeine according to your personal needs.
Don't drink before going to bed. Alcohol may make you sleepy, but it can also interrupt your sleep. This means that you can easily fall asleep, but you will wake up in the middle of the night. If you like drinking, only drink 1-2 servings in the evening.
4. quit smoking. Nicotine is a stimulant that can keep the brain awake. Not only that, you may find yourself wanting to eat at night. Getting rid of this bad habit may help you improve your sleep quality. Ask the doctor how to quit smoking. You can use prescription drugs like Val Niklan to quit smoking, or use nicotine gum or patches to help you quit smoking.
5. Get more sunshine during the day. You can have lunch in the park or open all the curtains indoors. In short, make sure there is enough sunlight to stimulate the brain during the day. Sunlight can signal the brain that it is time to get up. You can go to nature or walk your dog.
In winter, light boxes can be used to simulate sunlight and promote the body to secrete melatonin.
6. Exercise for at least 30 minutes every day. Exercise helps to prolong sleep time and help the body prepare for deep sleep. Do at least 30 minutes of exercise every day, which can be divided into several times according to your schedule. For example, you can do three groups 10 minutes of exercise every day.
It is best to finish moderate and high-intensity exercise early, such as in the morning or afternoon. If you like to exercise at night, do it at least 3 hours before going to bed. You can do low-intensity exercises such as yoga before going to bed.
7. Have a simple dinner. Feeling hungry or too full before going to bed will affect sleep. It is best to eat until you feel full. Dinner is arranged in the evening, such as around 6 o'clock, so that the food has enough time to digest before going to bed. If you want to eat snacks in the middle of the night, choose something easy to digest, such as cereal, yogurt or bananas.
8. Reduce the intake of monosaccharides and carbohydrates. Sugar and carbohydrates promote the fluctuation of blood sugar and affect energy and hunger levels. In addition, they can make people awake and make it more difficult to fall asleep and stay asleep. You don't need to give up carbohydrates completely! Choose whole grains and complex carbohydrates, such as brown rice instead of white rice.
9. Take magnesium supplements. Magnesium can help you sleep longer and give your body more rest. Take 200-400 mg before going to bed. Be sure to ask your doctor before taking any supplements, especially if you are currently taking other supplements or drugs.
10, taking melatonin supplement. The body naturally secretes melatonin to promote sleep. Taking melatonin supplements can help you fall asleep faster. However, it's best to take it only when you really need it, such as insomnia, jet lag, shift work or hard work for hours. Taking melatonin supplements for a long time will make the body dependent, and then stop secreting its own melatonin. Discuss with your doctor before taking melatonin.
Melatonin supplements can only be taken for a short time.
1 1, decompress. Stress is a part of life, and it may make you sleepless. Learning to cope with pressure can solve the problem. There are many ways to relax, including the following simple choices: doing yoga.
Take up a hobby of relaxation.
Do breathing exercises.
Colors in adult coloring books or applications.
Stroll through nature.
Take a hot bath.
Read a book.
Keep a diary.
Consult a therapist.
Tip: Keep a notebook beside your bed. When your thoughts churn at night, take a notebook and write it down.
Don't think about scary things, watch scary movies or discuss serious issues before going to bed. This will keep you awake or have nightmares.
Don't be paranoid enough to turn on your laptop in the middle of the night.
Reading before going to bed will make your eyes tired and help you fall asleep.
Create a comfortable sleeping environment, not too hot, not too cold and not too bright. This should help you fall asleep and stay asleep.
Take a hot bath before going to bed to relax and relieve stress.
Warning: Sleeping pills are very addictive. You'd better try other methods first.
If you face sleep problems for a long time, you may have some kind of sleep disorder. Tell the doctor about your symptoms.
If you still can't sleep, it is recommended to see a doctor to rule out potential sleep problems.
You can only take one supplement at a time, and you must get the doctor's permission first. Taking multiple supplements at the same time may lead to overlapping side effects.