How to ensure a good night's sleep?

As the saying goes: a sweet dream places hundreds of diseases, visible to maintain good sleep is very important to arouse people's attention.

So, how can you guarantee a good night's sleep? I think we should note the following:

First, to cultivate the good habit of regular sleep.

Currently considers 10 p.m. and 3 a.m. is most conducive to the mental and physical recovery sleep best period, so everyone should sleep at 10 pm. Of course, every man according to their own learning and working conditions decision of their sleep time, but should maintain a daily scheduled to train their own biological clock. If you come early and late, irregular sleep, it will seriously affect the quality of sleep. Young people in order to ensure the health, daily should sleep for 8 hours.

Second, keep quiet bedroom, turn off the bed.

It was open to sleep with the light, is a bad habit that should be corrected.

Third, half an hour before bed should be relaxed.

Do not read or do more intense physical activity, of course, before bedtime can point as elegant music better.

4. open the window before bed.

In summer, needless to say, just not the high temperature, should open the window asleep, without air conditioning. Is high temperature air conditioning should also be set up at 26 ° c, not into residential air conditioner to sleep, but using air conditioning to cool the room temperature to reduce variable and then sleep after off air conditioning. % Of residential air conditioner sleeping vulnerable to wind, causing muscle pain or even cause stroke, I had one reception for a residential air conditioner to sleep by the young men's facial paralysis, kouyan skewed after treatment over a month before recovery. With electric fans or on a physical direct blowing. Winter heating time should open the Windows before going to sleep for 10-20 minutes to make indoor access to fresh air and may increase the humidity makes the Interior more cool, and then close the window asleep. Conducive to sleep and prevent the common cold. In no wind, the winter can open a small window asleep is better, it can ensure good indoor ventilation. Of course, the bed should be placed on the far away from the window.

5 days to have plenty of sports.

At least half an hour to exercise, exercise the body slightly sweating, which is conducive to sleep at night. Experts say that the day would exercise two hours equal to night sleep had two pills, visible sports on the night of sleep can play a facilitating role.

6. If the conditions in the two hours before sleeping hot bath can also help to sleep at night.

Some people think that wash hot bath immediately can fall asleep, it is not possible, because the bath after systemic vascular dilatation of the body surface temperature rise, the nervous system is excited state, it is difficult to quiet to sleep immediately, and in two hours before the bath to relax the whole body during sleep is consistent with the physiological sleep.

7. no conditions wash hot bath to sleep half an hour before the feet with hot water for 15 to 20 minutes.

Best foot basin with constant temperature hot water, heating water shall be constantly, so as to avoid the water temperature is too low. When the water to soak feet before the ankle. After soaking the feet of available Palm laogong pick jiaoxin of bubble point 36, alternating left and right hands can effectively promote sleep.

Eight, sleep poorly, afternoon and evening to drink tea or coffee, drink, and only in the morning, drink dancha or coffee.

And such officers in after 5 pm should not drink or less water to reduce the night due to urinate much affect sleep.

9. dinner to eat less, to 89% full.

As the saying goes: eat less, put aside a hostel, located on the tip can affect sleep.

(Practice editing: wangjia Wei)