Sleep less during the day to sleep in the evening

Sleep less during the day to sleep in the evening

Nearly a quarter of the world suffer from insomnia, and 10% of them have sleep disorders.

At present, young people with sleep disorders have more insomnia because of the influence of social environment, such as the pressure of life, the fast pace of work, and the excessive frequency of nightlife.

As the pressure for further studies increased, a large number of students also experienced sleep disorders.

  In order to ensure sleep, you should pay attention to the following matters: 1.

Drink a glass of milk before going to bed.

Milk helps to fall asleep, but people who are allergic to milk can eat an apple or eat a piece of bread. The effect is the same.

Eat more foods that can improve sleep quality on weekdays, such as red dates, lily, millet porridge, walnuts, honey, sunflower seeds, etc.

  2.

Stick to regular schedules and don’t sleep too late on weekends.

If you sleep late on Sunday, you may get insomnia on Sunday night.

  3.

Don’t eat and drink before going to bed.

Eat a small amount of dinner about two hours before going to bed, but don’t drink too much water, because going to the toilet will affect the quality of sleep.

  4.

Keep away from coffee and nicotine before going to bed.

It is recommended not to drink coffee for eight hours before going to bed.

  5,

Choose exercise time.

Afternoon exercise is the best time to help sleep, and regular physical exercise can improve the quality of nighttime sleep.

  6.

Keep the room temperature slightly cooler.

A slightly lower temperature in the bedroom helps sleep.

  7.

Sleeping should be placed in the evening.

Snoring during the day may result in “deprivation” of sleep at night.

Sleep time during the day is strictly controlled within one hour, and can not sleep after three in the afternoon.

  8.

keep quiet.

Turn off the TV and radio.

  9.

Have a comfortable bed to provide a good sleeping space.

  10.

Take a shower before going to bed.

A hot bath helps to relax your muscles and sleep better.

  11.

Do not rely on sleeping pills.

Always consult a doctor when taking sleeping pills. It is recommended not to take sleeping pills for more than 4 weeks.

  12 Do not give yourself pressure when you are insomnia, you will not be able to sleep if you are stressed.

Spicy high-pressure oils that also affect sleep.