There are 10 simple tips to help you sleep better well.
1.Controlling caffeine and alcohol intake
Alcohol and caffeine will have negative effects on your sleep.Caffeine is recommended to be avoided for six hours before falling asleep. Similarly, smokers should avoid smoking before going to bed, and the effects of nicotine in cigarettes are equivalent to stimulants.
2.Turn off your gadget
Blue light from smartphones, TVs and computer screens can suppress melatonin.Melatonin is a hormone that helps you sleep, and increase alertness.It could make it more difficult to fall asleep.
3.Create a sleeping environment
The bedroom should be quiet, dark, comfortable and relatively cool.Instead of using bright overhead lights,you can consider using a night light that can adjust the brightness to create a suitable environment for sleep. Smells, such as lavender, can stimulate alpha wave activity in the back of the brain, relax your body, and help you sleep more sweetly.
4.Keep regular sleep diet
You should develop a reasonable schedule.You should get up early and enjoy the beginning of a good day.This will help you stabilize your biological clock and develop good sleep habits.If you don’t sleep well, you should reduce or even cancel your napping.
5.Prepare a comfortable pillow.
Comfortable pillows can make you more relaxed and get better sleep.So you need to buy pillows with the right height and soft material.You should make sure it could support the natural curve of your neck when you're resting on your back.
6.Work out regularly
Consistent exercise not only improves your physical fitness, but also helps you fall asleep well.But you must finish your exercise before 4 hours of bedding time.Because exercise will increases adrenaline that effect your sleep.
7.Don't put troubles into your sleep
When you lying in bed,you should learn to empty your mind or think of something that makes you happy and relax, instead of worrying and thinking about stressful things.
8.Organize your diet
You should control the time of eating around 6 o'clock.Carbohydrates will help sleep,so it’s good to eat rice,oats and dairy products instead of chocolate and other sugary foods or spicy food.
9.Take a hot bath.
Taking a hot bath or shower before bed can help your body relax. What’s more, entering a cool bedroom from a steaming bathroom can lower your body temperature and help you feel sleepy.
Sleep plays important role in our life ,so you should try to arrange your sleep time reasonably.