The latest article on the American women’s website “interactive village” published several tips for improving sleep summarized by many experts.
1. I often change pillowcases and put perfume on the sheets. A new study by the National Sleep Foundation found that 75% of people slept more sweetly after changing the sheets. Changing pillowcases often also has the same sleeping effect. Dr. Alan Hirsch, a neurologist at the smell and taste treatment and research foundation in Chicago, suggested that 25 drops of lavender essential oil and two cups of water can be used to make perfume and spray it on the bedspread, which will have a better sleeping effect.
2. Get up early and write a plan. Remember your troubles before going to bed. A study by Yale University in the United States found that paying attention to what you accomplish every day can help alleviate anxiety at night and improve sleep quality. Every morning when I get up, I write down the to-do list of the day and cross it out when I finish it. Prepare paper and pen at the bedside, and write down all kinds of troubles before going to bed. Researchers at the University of California, Los Angeles found that this can speed up the speed of falling asleep by 30%.
3. Wear sunglasses after 16 o’clock. A study by the University of Texas in the United States found that if there is plenty of light outside after 16 o’clock, it is best to wear sunglasses when going out, which is conducive to the secretion of melatonin and can enhance sleepiness at night by 20%.
4. Take calcium tablets before going to bed. Trace elements such as calcium and magnesium can reduce heart rate and blood pressure, relax muscles and nerves, and improve sleep quality. Researchers from Stanford University in the United States found that supplementing 400-500 mg of calcium (and the same amount of magnesium) before bed can make 76% of women fall asleep more easily and wake up more energetic.
5. Hold your urine during the day to train your bladder. More than half of women get up every night, which affects their sleep. Dr. Richard bosik, gynecological urologist at Yale University in the United States, suggested that the bladder can be trained by holding back urine during the day. When you feel like urinating, wait a while before urinating. After two months of training, the phenomenon of rising and falling at night can be alleviated by half.
6. Change the red light bulb in the bedroom. A study by the University of California in the United States found that blue light emitted by computers, televisions, mobile phones and so on can make the brain more excited, inhibit the secretion of melatonin, and then interfere with sleep. Experts suggest that turning off these devices 30 minutes before going to bed will significantly improve the quality of sleep. If the night light is changed to a red light that will not interfere with melatonin secretion, the quality of sleep will be better.
7. Eat dinner carefully. A British study found that patients with heartburn were 50% more likely to wake up repeatedly at night. A study by the University of California, Los Angeles (UCLA) found that chewing slowly for half an hour can reduce the risk of heartburn at night by at least 32% compared with people who finish dinner in a hurry within 10 minutes.
8. Hide the alarm clock. Dr. Brevard Hines, a pulmonologist at the Nashville sleep research center, said that moving the alarm clock out of the bedroom could make one-third of women sleep better