Control the temperature, and control the temperature of the bedroom in a comfortable and cool range.
How to know how much sleep you need? A bed is a bed. Don’t stay on the bed at all times except for what you should do on the bed. Things like studying, reading, playing video games or other electronic devices with displays, and watching TV late at night, all go to other places.
When sleeping, the room should be kept quiet and the light source should be avoided as much as possible. If the light is too strong, it is recommended to use curtains to block the outside light. If the room is too noisy, you can use earplugs or white noise generated by fans to cover up other sounds.
The bedding must be comfortable. If you share a bed with someone else, the bed must be big enough so that both parties will not disturb each other.
It is best not to let children and pets sleep on the same bed with you.
Even if you work in shifts, follow the above advice and try to maintain a regular schedule and good sleep.
Pay attention to eating habits
How to know how much sleep you need? A healthy diet helps the body function efficiently in all situations, and of course, it also includes better sleep. Do the following points to help improve sleep quality.
Avoid large meals at night and before going to bed, and of course don’t go to bed hungry.
It is not advisable to drink a lot of water at night to avoid getting up to go to the toilet at night.
Control your caffeine intake throughout the day, and do not consume any caffeinated beverages after 2 pm.
Do not smoke before going to bed. Nicotine has a stimulant effect and can hinder sleep.
Don’t drink alcohol near sleep time. Although alcohol may make you tired at first, it will act like a stimulant after a few hours and make it difficult to sleep.
Adjust daily activities, including more outdoor exercise, sunbathing, etc
How to know how much sleep you need? Follow the recommended amount of exercise and do at least 150 minutes of aerobic exercise every week. Exercise during the day or evening and avoid exercise before going to bed.
There is a lot of data that proves that moderate exercise and good sleep are related. Studies have shown that people with insomnia who do appropriate aerobic exercises, such as walking, fall asleep faster than those who do not exercise.
Fully enjoy the sun during the day. Sunlight can provide the body with important vitamins and regulate a healthy sleep cycle. However, pay attention to reducing light before going to bed.
If you really want to take a nap, try not to take a nap before going to bed at night. The best time is noon, and the time should be controlled within 20 to 30 minutes.
Relax before going to bed and do some activities to relieve stress during the day.
Some people like to read books before going to bed, do knitting or painting and other small crafts. You can try taking a hot bath, listening to some relaxing music, or listening to the sounds of nature. As long as it can help you relax, do whatever you want. Minimize light during the relaxing time before bed.
Relax properly during the day. Let yourself take a break occasionally during the day, be happy, talk and laugh. Appropriate relaxation during the day can help you relieve some of your stress, and it won’t pile up until you go to bed, making you unable to sleep.
Stick to a good schedule, go to bed and get up at the same time every day, even on weekends and holidays.
Even if it’s time for bed and you are not drowsy, go to bed according to the scheduled schedule. If you have trouble falling asleep for several days in a row, you may have to change the time you fall asleep.
Some people suggest that you go to bed when you are sleepy, and some people say that you should sleep at the same time regardless of whether you are sleepy or not. In fact, as long as you stick to a regular work and rest, when you go to bed, you will naturally feel tired and fall asleep.
If you have not fallen asleep after lying down for 15 minutes, get up and stop sleeping. This way you will not worry about being unable to sleep and increase your physical stress. Get up for a walk, or do something relaxing, and then go to sleep.
Don’t keep checking the time while you sleep. Relax, think about things that are fun during the day or things you like, don’t think about how to fall asleep.