The number one secret to good health is to get enough sleep. Almost everyone has experienced insomnia, depression, lack of concentration and emotional irritability during the day.
It is not a disease, but a symptom that indicates poor sleep at night and causes a variety of different experiences of fatigue the next day.
How To Develop Good Sleep Habits
Wake up on time every morning, try not to sleep during the day, and do not nap for more than one hour.
Try to go to bed before 11:00 at night. Avoid large meals before bedtime, abdominal breathing, no alcohol, coffee, tea, and preferably no smoking after dinner; regular and appropriate exercise; and muscle relaxation to develop good sleep habits.
Strictly limit the time in bed, not even touching the bed during the day, only in the.
Only in the evening sleep time to go to bed.
The daily exercise routine, preferably in the afternoon, should become a daily routine.The reason is that exercise can increase the metabolic rate and improve vitality.It can help to stabilize your mood and improve your sleep.
You can try to choose sports that are close to home, convenient and enjoyable.
Maintain a regular bedtime and wake up time: Don’t get into bed too early because you didn’t sleep well the day before.
Don’t get into bed too early because you didn’t sleep well the day before, and don’t stay in bed.
Maintain a comfortable sleeping environment: appropriate room temperature, lighting, less noise and comfortable
The mattress should be comfortable.
Avoid using the bed or bedroom as a place for other non-sleep activities, such as watching TV, talking on the phone, and discussing things.
Avoid using the bed or bedroom as a place for other non-sleep activities, such as watching TV, talking on the phone, discussing things, etc.
No coffee, tea, alcohol or smoking before bedtime.
In order to avoid frequent urination at night and getting up to go to the toilet, which affects sleep, it is better to drink less water and drinks after dinner.It is best to drink less water and beverages after meals.
Before going to bed, it is advisable to do gentle and relaxing activities such as hot baths, muscle relaxation and breathing exercises (exhaling).
Relaxation and breathing exercises (vomiting and napping).
Avoid eating too much before bedtime, but if you have stomach problems or stomach discomfort that affects your sleep, you should take a small snack before bedtime.
If you have stomach problems or stomach discomfort that affects your sleep, a small snack before bedtime can help you sleep.
Change your lifestyle: You should lead a regular life every day, actively participate in social activities, and increase your contact with others.
It is advisable to set your own life goals by increasing contact with others.
We should have a correct understanding of the normal changes of sleep in the elderly, that is, “sleep is shallow, waking up frequently and sleeping.
The normal change of sleep for the elderly should be correctly understood, that is, “sleeping shallowly, waking up frequently and sleeping fewer hours are normal phenomena of sleep for the elderly.
There is no need to worry too much about