Nowadays, more and more people suffer from insomnia, and sleep problems have become global. According to a survey conducted by the US Centers for Disease Control and prevention, 35.3% of the respondents slept less than 7 hours. What if I can’t sleep well? We should grasp four key times to improve sleep.
(why can’t you sleep well? Focus on 4 key points)
1. At least spare time for exercise every day.
Dr. Chris Kline of the University of Pittsburgh School of medicine is committed to studying the impact of exercise on sleep. He said that only 150 minutes of moderate intensity exercise and two sessions of muscle exercises per week can improve women’s sleep problems. Some women also get other benefits, such as temperature regulation, anxiety and depression reduction.
Surprisingly, exercise in the evening can also help you sleep more easily at night, Kline said, but it depends on how long it is best for you to exercise.
2. Dim the light two hours before going to bed
Dimming the light can give the body a signal that “it’s time to sleep” – before the advent of lighting, dusk would bring the same signal to the body.
The light bulb you use will also have an impact. “Cold and strong white light, such as the light emitted by fluorescent lamps, contains a lot of blue light components, which may interfere with sleep,” said Dr. Michael Terman, who specializes in light and biological rhythm at Columbia University Medical Center. In the spectrum, blue light is more likely than any other color of light to inhibit the release of melatonin by the body (this hormone makes it easier for us to fall asleep).
3. Dim the machine display one hour before going to bed
If you are still watching TV or computer an hour before going to bed, be sure to dim the display screen of these devices, because too bright lights will excite you and affect your sleep.
Of course, the best way is to turn off the electronic device one hour before going to sleep. You can read some books and listen to soothing music, which is helpful for sleep. If you can’t, at least dim the display.
4. Turn off the electronic device half an hour before going to bed
It’s time to turn off the electronics! Experts suggest reading in soft light at this time.
Take a magazine or book with you and turn it over. Don’t choose novels with compact plots. Don’t read books related to study or work. It will put too much pressure on yourself.
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