Nine lifestyle habits to prevent insomnia

For people who suffer from long-term severe insomnia, it is probably difficult to solve the problem by simply drinking a glass of milk or some sour jujube kernel soup to get a good night's sleep. In addition to treatment with Chinese and Western medicine, the most important thing is to develop good living habits so that you can sleep soundly and peacefully.

1. Make the bedroom completely dark.

Add a blackout layer to the curtains and turn off all light-emitting electrical appliances to make the bedroom completely dark. Or to change it another way, wear an eye mask or cover your eyes with dark cloth when you sleep, which can effectively help you fall asleep and improve your sleep quality.

2. Sleeping temperature is 17-21 degrees.

Be careful not to make the temperature in the bedroom too high. The quilt should just be warm, not overheated. The ideal sleeping temperature is 17-21 degrees. It is reported that the air-conditioning temperature in the bedroom of the US President is 17 degrees. Nowadays, the indoor temperature in many heating areas reaches 23 degrees or even higher in winter, which is a pure waste of energy and is neither environmentally friendly nor healthy.

3. Reduce electromagnetic interference.

Try not to use electrical appliances or watch TV in the bedroom to reduce electromagnetic interference.

4. Don’t do anything exciting before going to bed.

Don't do any mental activities or talk about exciting things before going to bed. You can do some gentle activities, such as yoga or bed gymnastics, to relax your brain.

5. Go to bed on time.

Try to go to bed early and go to bed at a fixed time.

6. Don’t eat before going to bed.

Do not eat or drink a lot of water half an hour before going to bed, and go to the bathroom once before going to bed to avoid the disturbance of getting up at night.

7. Do not drink tea, coffee or other foods before going to bed.

No coffee or tea after 5pm, no cola or cocoa, and no chocolate at night.

8. Eat supper one hour in advance.

If you may feel hungry at night, you can eat a small midnight snack 1-2 hours in advance, including drinking milk.

9. Take a hot bath and soak your feet before going to bed.

Taking a hot bath or soaking your feet in hot water before bed can relax your body and mind.