Improving sleep starts with good habits

In today's society, no matter in work or life, the pressure becomes more and more serious. Insomnia is often accompanied by us. It has become a thing that we are eager to pursue to have a good sleep. In fact, the real impact of sleep quality or our usual sleep habits, so in life in the end pay attention to those habits?

To improve sleep quality, we need to develop good sleep habits:

I. good bedding

Good bedding can help you fall asleep, sleep well, and prevent neck and back injury during sleep. Please start with the selected mattress. Down products make you more comfortable and lighter than traditional bedding.

Two, punctuality

To keep your biological clock in sync, no matter how long or how short you sleep, please get up at the same time every day. If you don't go to bed until early next morning on Friday and Saturday night, you may suffer from "Sunday insomnia.". Go to bed early Sunday morning, two eyes shine, try to sleep but can't help. The harder you work, the more tired you feel. When travel or work breaks the rules of daily life, you should try to keep the habit of regular meals and sleep, and recover the daily work and rest time as soon as possible.

III. timing movement

Exercise can improve sleep by relieving the tension accumulated during the day and relaxing the body and mind. People who exercise regularly sleep better and deeper than those who don't, but you don't have to be overtired. Walking, working, swimming or cycling for 20 to 30 minutes at least three days a week should be your goal - a lower limit for cardiovascular benefits. But don't wait too late to exercise. The ideal time for exercise is late afternoon or early evening, when exercise can help you adjust from daytime stress to evening pleasure.

IV. reduce the intake of stimulants

If you like coffee, please drink a cup of coffee before 8 hours (6:00) before going to bed. Its excitatory effect will reach its peak in 2-4 hours, and will last for several hours. Caffeine at night makes it more difficult to fall asleep or not be able to sleep deeply and increases the number of times you wake up. But caffeine is not the only food that affects sleep. In chocolate and cheese, there is a kind of L-lysine that can cause palpitation at night. Diet pills contain stimulants that wake you up.

V. pay attention to personal hygiene before going to bed

Before going to bed, brush your teeth and pay attention to your oral hygiene. It's better to take a shower every day, so as to keep your body fresh. In the process of soaking your feet, it's best to keep the water temperature at about 60 degrees. When soaking, press your feet more, because the blood on your body should pass through your feet.

In a word, we need to pay attention to the usual diet, such as eating more light fresh vegetables and avoiding spicy and greasy food that is not suitable for digestion. As the saying goes: "in the morning, we eat the same as the emperor, at noon, we eat the same as civilians, and at night, we eat the same as beggars.". Although the words are not rough, sleeping at night is the best time for the whole body to relax, detoxify and metabolize. If you eat too much at night, your stomach will not be well repaired, and your body will be greatly damaged over time.