1. Avoid drinking before going to bed

Slightness is a good medicine for some people, but if you still can't sleep peacefully after a drink, you have to consider getting rid of this habit instead of increasing your drinking. Alcohol will make some people enter a state of excitement. Even if they can fall asleep, the next day after a hangover, you will feel dizzy and weak. If you are easily excited or particularly sensitive to drinks such as coffee, tea, alcohol, etc., it is recommended to avoid espresso, strong tea or spirits at noon.

Create a good sleep aid environment

2. Create a good sleep aid environment

The cool, dark room is the best for sleep. Everyone has a different perception of temperature. Generally speaking, 20 ° C to 28 ° C is best for sleep. Only in the dark environment, the human body secretes melatonin, which promotes sleep and enhances immunity. Even weak light will affect its secretion, let alone the brightness of the reading lamp in front of the bed. Maybe you are afraid of black, or you like to keep a light to sleep, then try to adjust the light to the darkest or use the night light, be careful not to let the light shine directly on your face. After gradually getting used to it, try to sleep in the dark environment.

Release and vent

3. Release and vent

What is lingering in the heart is right and wrong, and it is not as easy to get rid of in the imagination. When they seriously affect your sleep, you must find a solution. Psychologists suggest that you write down the problems you are bothered, and then follow the order of priority, one by one that looks the least important. In the end, you will find that most of the troubles are not as terrible as you might think. Of course, this exercise will not let you sleep quickly, but it will help you gradually learn to let go and relax, practice regularly, and build a healthier and better psychological mechanism to get rid of nervous and anxious emotions.

Avoid interference

4. Avoid interference

Turn off the TV, keep the beloved cat and dog outside the bedroom door, but go to bed with iphone, ipad? If you can't sleep, brush up on Weibo and flip through WeChat to write an email, unconsciously it will be dawn... Interference Too much, the spirit of distracting during the day, sleep and sleep at night. Some studies have also pointed out that constantly staring at the computer or mobile phone screen, the stimulation of the brain of the eye is no less than the flash.

Moderate natural exhaustion

5. Moderate natural exhaustion

When you are over-tired, your body may feel a sense of excitement, but moderate natural fatigue is good for sleeping. For those who are prone to insomnia, it is best to avoid the habit of taking a nap, snoring, or "getting up" on weekends, so as not to damage the regularity of the circadian clock. For those who are sedentary in the office, they may feel exhausted as soon as possible, but the body may not enter. Fatigue state. Moderate exercise, such as walking and cycling, on the one hand can relax the bones and muscles, on the one hand, it also brings natural physical fatigue, and stimulates the brain to send a signal of rest, which is good for sleep.