How to sleep well at night

There are also many people in life who are troubled by poor sleep quality. Some people are very excited every night, and some people rely on sleeping pills to sleep every day. If you have a good sleep, you can also ensure the smooth progress of work, but how to sleep well at night? If you want to have a good sleep, you can refer to the following method. Only in this way can you have a good sleep, so how to do it?

To compensate for this widespread sleep deprivation, Dr. Maas advocates for “naps.” This type of nap refers to a 20-minute nap after waking up from formal sleep every day. Its effect is much better than going to bed early at night.

* Sleeping environment

In order to get a good sleep at night, it is very important to pay attention to the three things to do and three things to avoid before going to bed.

The three advantages are:

Take a walk before bed.

"Yangshu" in "Ziyan Hidden Book" says: "When going to sleep, walk around the room a thousand steps before going to bed... Covering your head will make your mind tired, and tiredness will make you want to rest. When you are extremely active, you will seek tranquility."

There should be a suitable environment for sleeping, mainly a quiet bedroom and comfortable bedding.

Ventilation is an important condition in the bedroom because fresh air is more important than anything else. Regardless of the temperature outside, you should open the windows to ventilate before going to bed. Choose a comfortable bed, generally a palm-woven mattress or a cork mattress of moderate hardness or softness. The pillow should be of moderate softness and hardness, and should be warm in winter and cool in summer.

Have a correct sleeping posture.

It is generally recommended to lie on your right side, bend your legs slightly, relax your body naturally, bend one elbow and place it in front of the pillow, and place the other hand naturally on your thigh.

Develop good sleeping habits.

Try to go to bed and get up at the same time every night, whether you're sleeping or taking a nap during the day, including holidays. Take regular and moderate actions.

Follow your biological clock

If we get up on time every day and greet the morning sunshine on time, then your biological clock will run on time. Research shows that this is one of the key factors in improving sleep quality.

One of the factors that affects the operation of the biological clock is body temperature. Studies have shown that fluctuations in human body temperature have a great impact on the rhythm of the biological clock. When a person's body temperature drops, it is easy to feel sleepy. This is an effective way to use body temperature to regulate the biological clock. If body temperature regulation is out of control, it will cause disruption of the sleep biological clock. There are many ways to control body temperature, such as taking a bath before going to bed, or doing 20 minutes of aerobic exercise before going to bed, etc., the body temperature will drop when you sleep.

In short, once a habit is formed, people will go to bed on time. It is most important for teenagers to develop good sleeping habits. The biological clock cannot be easily disrupted. Do not stay up on Saturday or Sunday night and do not get up during the day, which will disrupt your biological clock.

How to sleep well at night? If you want to have a good sleep, you can refer to some of the methods above to develop good sleeping habits. Only by persisting in this way can you have a good sleep quality. If you don’t sleep well at night, you can go to the hospital for a detailed examination. Don’t rely too much on a lot of drugs, as this will not guarantee the quality of sleep.