Sleep well makes you sleep better 7 plans
I ca n’t sleep, I do n’t sleep well, I do n’t sleep enough . Our relationship with sleep has never been as entangled as now. The latest figures show that at least 38% of people worldwide have insomnia.At least one sleep disorder experience . How can I get a good night’s sleep?
Ask different people and get different answers.
The only thing that is the same is that busy and busy urban professional women are experiencing deeper and deeper physical deficits in order to lose a good sleep.
The research results on sleep are endless, from the time of sleep, the mechanism to the depth, a period, from the sound of sleep, light to temperature, food . It does not prevent me from using it, but in the final analysis, sleep is a very personalTime, a very personal thing.
It’s like someone likes the smell of lavender by the pillow, while someone leaves the buckwheat skin pillow made by my mother and is destined to be placed on the opposite side.
Different people have different sleep requirements, and it is you who knows you best.
Sleep experts put forward 7 hypnotic suggestions for “hypnosis”, let’s take what we need to achieve a good sleep.
1. Two hours before bedtime, turn off the headlights and change the small lights. Experts believe that cultivating the body’s stimulus to light can help you fall asleep smoothly.
For example, the light in the morning should be bright, and the light in the night should be dim, which helps to form a fixed biological clock.
Experts recommend that after 8pm every night, whether or not you are going to sleep, you should replace the bright headlights with luminous lights to make environmental preparations for entering a quasi-sleep state.
Additional gains: save electricity, save money, and be environmentally friendly.
2. Enjoy reading and make a good dream. Reading before bedtime is a memory of the school days, but it is also the most worthy bedtime ritual.
As a student, we have few memories of not being able to sleep, and many good habits have not persisted, such as reading before bedtime.
It’s time to pick up this habit and consciously cultivate it as your “sleep prelude.”
Of course, you don’t have to let yourself choose a textbook at all. For a busy day, the best companion before bedtime is a book such as travel essay, which makes the mood of reading relaxed and happy, and does not need to stimulate brain cell thinking.
Sleep experts said that all inspirational, professional and business books that are likely to make the adrenal glands accelerate the secretion are not suitable for entering our bedtime reading books.
Bonus: Reading more can naturally broaden our horizons and let us understand the possibility of another life.
At least, it’s also good to talk more about your resources while chatting with colleagues and friends.
3. Drink a cup of hot soy milk and supplement the last nutritional meal of the day. Studies have found that soy milk and milk do have a hypnotic effect. For sensitive bodies, it is possible to distinguish the difference between drinking and not drinking.
Extra benefits: Milk and soy milk not only contain L-tryptophan to help sleep, but also strengthen bones and dental calcium.
It’s so comfortable to let calcium supplements complete in sleep.
4. If you are a daze for a while, turn your daze training into your must-be before bedtime. Sleep experts believe that enjoying a really quiet time before bedtime is a good bedtime ritual.
The inability to fall asleep is because the mind and body have not yet bid farewell to the many tasks during the day. Staying alone for a while is a bedtime ritual to change the baggage and empty the spirit.
Bonus: Enjoying solitude quietly is an ability.
Surveys show that professionals who are alone every day are happier.
Sleep experts say that for people, falling asleep is a lonely journey in itself.
5. Write the BLOG. The current account record is not the kind of bulletin board-like BLOG that is known to everyone on the day. It is a log only for yourself.
Sometimes we don’t want to let ourselves rest, and we feel that many things haven’t been done, and we don’t feel sleepy when we are lying in a comfortable bed.
It is better to have a simple running account before bedtime every day, don’t worry about writing, just to record the day’s harvest, so that you feel full of accomplishment before bedtime.
Bonus: Persistence is a good record of life. After many years, you will be grateful for this bedtime habit.
6. Take a bath in warm water and give the body a relaxation instruction. Bathing is a great way to relax.
Therefore, spas have been respected since ancient times and can blossom in a variety of cultural backgrounds.
With your nerves and body in a tense state, you can soothe your tiredness and annoyance through the love of water. When the water drops fall on your skin, it is the ritual of “allowing” yourself to start the sleep preparation phase.
Bonus: If you are keen to “apply 30 minutes a day to apply various lotions to your body”, then in addition to your fragrant skin, you will have a restful sleep.
Because this is similar to a self-massage process, the body that has been taken care of by both hands is therefore more relaxed and natural.
7, 30 minutes before falling asleep, playing a fixed hypnotic music music is a good way to help the body go to sleep.
Good sleep rituals also include playing fixed music (some Beethoven’s moonlight sonatas or other songs or music that have special meaning to you) before falling asleep, gradually quieting the body, and making the music a prelude to a sound sleep. Additional benefits: Studies in the United States have found that long-term listening to music and falling asleep can reduce the incidence of hypertension.
Scientists conducted a 5-year comparative survey. People who fell asleep in the gentle sound of music had better sleep quality and healthier hearts than the other group of people who fell asleep quietly.
These bedtime habits are not conducive to sleep smoking: Tobacco does allow people to temporarily enter another state similar to fantasy, but that is caused by a momentary lack of oxygen in the brain, which will only make you dizzy and not ensure its sleep.
Moreover, the smell of tobacco permeates the air in the bedroom, which is a temporary break at the expense of lung health, which is very unhealthy.
Drinking: Drinking and falling asleep is also an unhealthy bedtime ritual.
The health hazards caused by excessive alcohol consumption are temporary and frequent. For sleep alone, the drowsiness caused by drinking is usually at a shallow level, so many people still feel top-heavy after waking up.
Of course, if you only drink a small glass of wine before bedtime every day, it will help your health and sleep.
Level one exercise before bed: Excessive physical exertion is beneficial to body material and also helps sleep quality.
However, exercise within three hours before bedtime will gradually increase blood boiling and body temperature, which will affect your time to sleep.
Experts say that although speed exercise is not suitable for your bedtime ritual, it does not negate the effect of exercise on sleep quality.
Studies have found that people who exercise more than 4 hours per week sleep 12 minutes faster than people who are sedentary and sleep for an hour longer.
Therefore, it is necessary to exercise yourself, as long as you are not at bedtime.
Is bedtime ritual the best self hypnosis?
Sleep experts believe that LETTING GO’s ability varies from person to person. If you can’t let go before falling asleep, you might as well give up your will to fall asleep and focus instead on focusing on a healthy bedtime habits.
The positive psychological effect of the ceremony on women should not be underestimated.
Therefore, you may wish to establish your own bedtime ritual and complete your body pampering in enjoyment.
Pick one of the easier nights in January to start your sleep habits.
Because it is easier for people to start building a new body torso at their most relaxed time.
Whether you choose to take a hot bath or listen to classical music, if you stick to it for a week, your body will establish primary recognition of the new sleep ritual.
If you persist for about 20 days, you will have your own sleep ritual.
What if I can’t sleep?
Just let it be.
Experts say don’t keep yourself in bed if you find it difficult to fall asleep.
Get yourself out of bed to find something to do, and when you are sleepy, it is not too late.
Allow yourself to be awake if this is the natural choice of the body.
In short, don’t try to control everything, not to mention that sleep doesn’t just listen to people’s mercy, just let it be.