Tip 1 -- avoid caffeine, alcohol, and tobacco
Of course, that doesn't mean you're going to say goodbye to all of these bad habits. We just suggest that you stay away from them a few hours before bedtime.
Caffeinated beverages, such as coffee, tea, soda and chocolate, can lead to the excitement of human nerves, which can affect sleep quality.
And alcohol, although in some extent can let a person feel so sleepy but sleepy will not last the whole night, alcohol can act as a sedative, as the alcohol concentration in the body, however, our sleep will be disturbed.
Tips 2-- hot milk or herbal tea
Calcium in milk helps the body to relax better, and if it's hot, it works better. But maybe not everyone likes the taste of milk, so they can choose herbal teas, which are specifically designed for sleep, and help to relax and improve their sleep quality.
Tips 3---Meditation behavior therapy
The treatment can be used alone or with prescription drugs prescribed by the doctor. Meditative behavior therapy consists of two components, meditation and action, which will help you to solve mental and physical problems, thus avoiding the occurrence of insomnia.
Tips 4--- Create a good sleep environment
Please note:The room you sleep in plays a crucial role in the quality of your sleep. Keep it dark, clean and well ventilated.
Please keep the temperature in the room.Make sure you have enough blankets and soft pillows in your sleep to get a good night's sleep
Tips 5---Relax body, massage, hot water bath
A bathtub full of hot water is perfect for you, but it also improves your sleep quality. In addition, the massage after hard work also has remarkable effect.Massage and hot water bath will remove your mental stress and improve the quality of your sleep.
Tips 6--- Don't nap during the day
Naps during the day can affect nighttime sleep undoubtedly.
There is no doubt that night sleep is much better than a daytime nap.
Tip 7--- Exercise as much as possible
Physical activity is essential for office workers. According to the survey, those who exercised regularly had better sleep quality than those who did not exercise and were less likely to suffer from insomnia. Maintain 20 minutes of outdoor activity every day, so that your body can get excited, so that he will not feel tired and rest at night.
Tips 8----Have a good bedtime
Life can't be monotonous, but the body has a special liking for strict schedule. Try to get up and go to bed at the same time every day, even on weekends. Carefully estimate the amount of sleep you need each day, and then make a detailed schedule, believing that your body will enjoy this rigorous schedule.
Tips 9---Develop the right understanding of the bed
The bed has only one function: sleep. Many people like to read and work in bed, or watch TV or even eat, which can have an impact on your subconscious mind and make mistakes about the function of the bed. Also, please don't watch TV or read for more than 30 minutes before you sleep. In that case, your spirit will continue to be in a state of arousal. The best form of sleep is to think about nothing.
Tips 10---Turn to the doctor
The reason for insomnia may be many, physical or psychological, so it is difficult for individuals to see themselves, and it is undoubtedly the wisest choice to turn to the doctor