Sleep is very important for people, and a good quality of sleep can make people live a better day. For modern people, almost most people cannot get high-quality sleep. Poor sleep can also cause health problems! In fact, you only need to get rid of some habits to easily improve the quality of sleep! Today I will share some tips that can help achieve high-quality sleep!
Do not engage in activities other than sleep in bed
The brain connects different behaviors and places. I believe that many people are accustomed to some activities in bed, such as chasing drama in bed, office work, etc., these activities will make it difficult for the brain to associate sleep with the bed. If you want to improve the quality of sleep, then change the habit of doing other activities in bed!
Maintain a fixed bedtime and wake-up time
Everyone has their own biological clock, and the body will naturally remind when it is time to go to bed and when to get up. If the cycle of the biological clock matches the daily needs, the quality of sleep is naturally better. If the physiology is always inconsistent with daily needs, it will cause stress to the body and affect the quality of sleep.
Exercise more during the day
A study conducted by Appalachian State University in the United States in 2011 showed that morning exercise can help improve sleep quality. The subjects of the study are divided into people who exercise at 7 am, 1 pm and 7 pm. Corresponding sleep records for the three groups of study subjects showed that people who exercised at 7 in the morning had better sleep quality and better physical recovery than the other two groups. If you exercise too late, the core temperature of the human body will rise, which will affect the quality of sleep.
Avoid using electronic products 30 minutes before bedtime
According to a 2014 study by the Brigham Women's Hospital in Boston, people who read paper books before going to bed fall asleep faster than people who use electronic products! Long-term use of tablet computers will affect the secretion of melatonin in the body; dopamine in the body and human curiosity are related, and the use of electronic products can meet the needs of curiosity. Dopamine keeps people awake and affects the secretion of melatonin. Therefore, not using electronic products before going to bed is of great help to improving the quality of sleep.
Maintain a comfortable room temperature
Have you ever been awakened by heat or by cold? In fact, the temperature of the room has a great influence on the quality of sleep, whether it is too hot or too cold. You can adjust the temperature according to your needs, or you can choose to wear socks to sleep to keep warm, or you can choose to take a shower before going to bed to lower your body temperature.
Turn off the lights
I believe that a small number of people need to turn on the lights to sleep, but did you know? Turning on the light to sleep will actually affect the quality of sleep! Turning on the light to sleep will cause the secretion of the body to be disordered, which will cause anxiety. The human body is also prone to fatigue and it is difficult to enter a true deep sleep. When the quality of sleep is poor, symptoms such as neurasthenia and insomnia will appear.
Avoid drinking coffee, alcohol and smoking
Everyone knows the effect of caffeine on sleep, but alcohol and nicotine have a greater effect on sleep! According to research in the United States, drinking alcohol within 4 hours before going to bed is more likely to affect sleep than drinking coffee. The nicotine inhaled by smoking has a greater impact on insomnia! The average sleep time of smokers before going to bed was 43 minutes shorter than that of non-smokers.
Avoid supper
I believe that many people have the habit of eating supper, but in fact supper is also one of the factors that affect the quality of sleep! Supper eating too full will cause pressure on the internal organs. The work of the organs will send messages to the brain to make the brain active, which will cause insomnia.
The above high-quality sleep tips are shared by the Ministry of Health! If you want to get a good quality of sleep, remember to start adjusting from a small habit!