According to yahoo.com, a good morning habit can keep you full of energy at the beginning of the day, and a good bedtime habit can not only improve your sleep quality, but also add points to your health. Lisa medalie, an expert in behavioral sleep medicine at the University of Chicago and a doctor of psychology, once pointed out: “insomnia and poor sleep can lead to chronic fatigue, emotional and memory problems, slow metabolism, and even reduce the immune system function of people.” Therefore, before going to sleep, you may as well try the following 10 small movements before going to bed supported by research; They can help you fall asleep quickly and refresh your mind and body.
dim light
Think of the dark light as nature’s sleeping pill, so as to prompt your body to produce melatonin in large quantities, which is a hormone that can help people calm down. Steve orma, a psychologist and psychologist doctor specializing in anxiety and insomnia from San Francisco, said that turning off the light before going to sleep can increase the production of melatonin, so that people will feel tired. Studies supporting this view include: a research report published in the Journal of Clinical Endocrinology and metabolism in 2011 showed that exposure to bright lights from dusk to bedtime would greatly compress the production of melatonin and make people extremely excited.
lower the indoor temperature
According to the National Sleep Foundation, the ideal sleep temperature is about 65 degrees Fahrenheit (about 18 degrees Celsius). Because the colder you feel, the more sleepy you feel; Therefore, it is not surprising that the human body also needs to experience a natural temperature drop at night. If the temperature in the room is too high or you cover too many blankets, your temperature will rise, which will make you restless.
avoid the bedroom
Do you know how Pavlov trained his dog to associate ringing bells with eating? You also need to associate the bedroom with tiredness. Dr. orma said: “if you use your bedroom only for sex and rest, you will have an association between bed and fatigue. Work, watching TV or other activities before bed should not be carried out in the bedroom, so when you enter the bedroom and lie down, your body will send a signal to sleep.”
turn off the digital device
Medalie. The light emitted from the screen of a computer, tablet or mobile phone is called “blue spectral light”, which is very harmful to the human body because it tells the brain to stop secreting melatonin, Dr. Even if it is only exposed to this light for a few minutes, it will send a signal to the brain to stay awake. Therefore, you should save videos and emails as soon as possible before going to bed, and then turn off your digital devices.
stay away from the kitchen
You can’t go to bed until at least three hours after dinner, so that you can leave enough time for your stomach to digest, and you won’t stay awake because of energy such as heartburn, sugar or caffeine. Another exception is that it is difficult to sleep when the appetite is aroused again. Dr medalie said: “being hungry while sleeping can also wake people up, so you can eat foods rich in protein and complex carbohydrates; but remember not to eat foods with added sugar, caffeine and some spicy ingredients, which will hinder your sleep.” Good food choices are: several pieces of beef jerky, a banana or an apple, or a small amount of nuts.
organize your sleep space
Tidying up your bed and bookshelf, or tidying up your clothes pile and other bedroom clutter, has an incredible effect on sorting out your brain. Dr. orma pointed out that doing so can subconsciously help you get rid of the anxiety and pressure that affect sleep in your mind, so that you can go to sleep as soon as possible when you sleep.
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