First of all, your bedroom must be quiet, dark and dark, because the dark environment will promote the pineal gland to produce melatonin and control the day-night cycle.

Ring (that is, your 24-hour biological clock) Use heavy curtains (or other things) to isolate external light sources, and use fans or white noise to cover annoying sounds. Cool temperature helps you fall asleep, so keep it constant.

The equipment should also be adjusted. Of course, opening a window or using an electric fan is good for indoor air circulation. If the indoor air is too dry, you can also use a humidifier.

2. Follow your nature.

It's easier for you to fall asleep at night because your body knows-it's time. You can do anything you want to prepare yourself for bed. Read a few pages, spend 5 to 10 minutes on personal hygiene or meditate for a while? It is also important to go to bed and get up on time every day-even on weekends.

Make sure your bed is only used for sleeping and making love.

Avoid working in bed, paying bills, reading or watching TV. If you want to only associate sleeping with your bed, all you need to do in bed is fall asleep instead of turning pancakes all night.

4. Tame your stomach.

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Whether you are too full or too hungry will affect your sleep. Don't eat a big meal before going to bed, or you will be hungry and can't sleep. On the other hand, if your stomach is still full when you put it down, stomach acid will flow back to the feeding channel.

If you are really hungry, eating some snacks rich in carbohydrates can trigger the release of serotonin in the brain and help you relax. Try graham crackers or a bowl of cereal. These foods are rich in amino acids and can also promote.

Go to sleep.

5. Beware of caffeine.

Excessive caffeine every day, even if it doesn't have an effect during sleep, will lead to irregular sleep. By the age of 50, the metabolism will slow down, so caffeine will stay in the body for a longer time-even 10 hour. You can only drink 2 cups of tea/coffee/coke at most 6 hours before going to bed. If this doesn't work, give up caffeine.

6. Sleep when you are tired.

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Love is actually very simple: if your body feels tired, it is easy to fall asleep. A study by Stanford University School of Medicine asked a group of people aged between 50 and 76 to have a sleep disorder for one and a half years.

Hours of moderate-intensity exercise, four times a week. Compared with other members of the test group who did not participate in sports under similar circumstances, the average sleep time of the members who participated in sports increased by 1 hour per night, and even longer.

Less sleep, shorter sleep time, according to the report, the overall quality of sleep has improved. Outdoor sports are especially effective.

In addition, in the afternoon (evening 1 1 to morning 1) (afternoon 1 1 to 13), if there are no conditions, just close your eyes, because these two periods are the time of alternating yin and yang, and before going to bed, it is/kloc.

Take a hot bath in an hour. When you leave the bathtub, your body temperature will gradually drop, making you feel tired. However, don't wash before going to bed, it will make people excited, but they can't sleep.

8. Return to nature.

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Chrysanthemum, valerian, kava pepper, passion fruit, scutellaria baicalensis Georgi and catnip have been proved to be effective.

These herbs can be added to tea or something. A cup of chamomile tea before bed helps to relax. If you are willing to try valerian, the recommended dosage is 2 to 3 grams per day. But don't talk to alcohol and

Stimulus drugs are mixed. If using slips, the dosage should be controlled before 60 and 120 mg, and used before going to bed.

9. Don't be forced.

If you can't sleep for half an hour, you don't have to lie in bed and feel sad. Simply do some other things to relax, such as listening to some soothing music or browsing magazines.

Buy a good bed.

The bed should not be too soft, which will lead to incorrect sleeping position (as well as muscle stiffness and back problems). If you get up with a dent in the mattress, it means the bed is too soft. If the service life of your mattress exceeds 10 years, it's ok to change it, brother. Change to a comfortable one.