Are you sleeping well? 12 sleep-aiding tricks to get back a good night’s sleep.
Are you sleeping soundly?
The quality of sleep determines the good or bad health. Lack of sleep not only affects brain response and work efficiency, but also leads to obesity, diabetes, aging and bad temper …… How to improve the quality of sleep? Take a look at these tips for having a good night’s sleep!
See if your sleep quality is good: (easy criteria to determine the quality of sleep)
1.Fall asleep within 30 minutes.
2.Sleep heavy, deep and long breathing without snoring, not easy to wake up at night.
3.Sleep with little sleep, no dreaming phenomenon, and forget the dream soon after waking up.
4.Good spirit in the morning after waking up.
5.The daytime mind is clear, high efficiency, not sleepy.
Sleep tips.
1.Change the habit of lying on your back
Supine is the most common sleeping position. Using this sleeping posture, the body and lower limbs can only be fixed in the straightened part, can not achieve the purpose of the whole body rest. In the abdominal cavity when the pressure increases, supine prone to chest tightness, suffocating feeling. Supine will also consciously and unconsciously put their hands on the chest, so that the heart and lungs under pressure, easy to do nightmares. Snoring and respiratory diseases, it is best not to use this method of sleep.
When sleeping prone, most of the body weight pressed in the ribs and abdomen, so that the chest and diaphragm pressure, affecting breathing, increasing the load on the heart. Prone will also increase the arc of the lumbar spine, resulting in pressure on the small joints behind the spine.
2, take the legs bent towards the right side of the bed it
The correct sleeping position should be bent legs towards the right side. This is because the left side of the heart, the right side of the heart when lying under less pressure, help the free circulation of blood, can better metabolism. And the food in the stomach by gravity, towards the duodenum, can promote digestion and absorption. But side sleepers should pay attention to sleep on the pillow should not be too low, otherwise it will make the neck feel uncomfortable.
Side sleep tips: the orientation of the head and feet to the east and west is appropriate, avoid the head north feet south.
3.Journaling
Thinking or performing stressful activities can cause the body to release stress hormones and produce alertness. But writing stress into a diary can help us forget about restlessness when we crawl into bed.
Studies have shown that certain types of journals allow us to focus on the positive rather than the negative aspects of our lives.
4. Create a comfortable environment
Whether it’s picking the perfect mattress, spending a good amount of money on 800-thread count sheets, buying tight curtains to block out the light, or putting a fan in the room as background noise, make sure the bed is comfortable and cozy before you go to bed.
Sharing a bed with a partner? Then make some changes with your companions, so that everyone sleeps well.
5. Catch up on sleep
Stayed up too late the last few nights? Then make up for it tonight and get an extra hour of sleep so you can get back on your feet.
Sleep tip: Don’t toss and turn
6. Don’t toss and turn
Can’t fall asleep? If you are lying in bed for more than 20 minutes, try to get out of bed and relax for a while, such as reading a book or listening to classical music. Think about it, not sleeping will make you more anxious – it’s a vicious circle.
7, away from the alarm clock
Watching the hands on the alarm clock tick by can actually lead to more stress, making it difficult to fall asleep. In addition, the artificial light emitted by electronics can interfere with our circadian rhythm, so that our body thinks it should stay up late or party.
8. Use technology
Check out the various smartphone apps and other gadgets that help you sleep. Tracking sleep over time can also help us determine what will help or hinder our sleep.
9, listen to soothing music
Soothing music can improve sleep quality and lengthen sleep time. Listen to classical music, folk music or slow modern style music, these pieces are generally soothing and pleasant.
10. Try progressive muscle relaxation
Start with your feet and tighten your muscles. Press and hold, count from one to five, and then relax. Then do this in every muscle group in your body, from the feet to the top of your head.
Meditating each night will help your body prepare for sleep by making you focus on your breathing.
11. Dim the lights
Bright lights, especially the “blue lights” from most electronic devices, can cause sleep disturbances.
Skilled insomniacs may think of wearing special glasses to block blue light so they can sleep soundly through the night.
12, an “electronic curfew” it
Artificial lighting from computers, TVs, and cell phones may make it harder for the body to know when it’s time to relax for a while. And a study shows that watching less TV before bed can reduce sleep debt.