Do this before going to bed and you will never wake up in the middle of the night

Whether it's a hot summer or a cold winter, you may wake up in the middle of the night because of sudden sweating or shaking. Being unable to fall asleep again will affect the body's normal rest and reduce the quality of sleep. Not only is it not good for the body, it will also affect the next day's work. If you want to have a comfortable and restful sleep, try these 4 tips to improve your sleep.

1. The bedroom temperature should be controlled at 16-22℃

For most people, keeping the room temperature between 16 and 22 degrees Celsius is more conducive to a sound sleep. Temperatures that are too high or too low can disrupt sleep and wake you up in the middle of the night.

2. Eat less spicy food for dinner

Many people love to eat spicy food, but often ignore the effects it brings. Eating too much spicy food at dinner time can raise your body temperature and make it difficult to fall asleep at night.

3. Take a hot bath before bed

Data shows that taking a hot bath before going to bed will increase your body temperature, but after the bath your body temperature will naturally begin to drop, and the drop in body temperature will help you fall asleep quickly.

4. Add or remove clothes appropriately when sleeping

Body temperature, room temperature and quilt temperature affect each other. If you are someone who is particularly sensitive to changes in body temperature, you can add or remove clothes appropriately according to your body temperature to keep your body temperature within an appropriate range.

If you're always waking up in the middle of the night, try the above tips. It may be the key to falling asleep again.