Useful Tips for Improving Your Sleeping Quality
Severe insomnia can cause neurasthenia, brain retardation, memory loss, and cause anxiety and stress. In addition, lack of sleep can also lead to heart attacks and other physical illnesses. Therefore, it is very important to have a good sleep and improve the quality of sleep. However, the best way to sleep is not to increase sleep time, but to improve sleep quality. Here are 8 useful tips for improving sleep quality.
Forget your troubles and relax your mind.
For many people, insomnia is the result of anxiety. Before going to bed, thinking about the past or the future too much, or worrying too much about work or school, will interfere with sleep. In order to fundamentally break the vicious circle of anxiety due to insomnia, we need to carry out "relaxation training". This means that instead of forcing yourself to fall asleep when you can’t fall asleep, it’s better to get up and do something relaxing. You can sit up and meditate for a while, forget all your worries, and relax yourself. You can also read or listen to music quietly for a period of time.
Make sure your sleeping environment is dark.
If you want to fall asleep quickly without interruption, close the curtains before going to bed, turn off all the lights in the room, and turn off all electronic devices as much as possible. If you can’t turn off your electronic devices, keep them farther away and keep your sleeping environment as dark as possible. The light and blue light emitted by the mobile phone screen will prevent the production of melatonin, a hormone that helps us fall asleep quickly in the dark.
Make sure your sleep environment is quiet.
A quiet, warm, comfortable, and almost no light environment is the best place to sleep. If you find that the noise from the neighbors upstairs is too loud, or the kids playing football on the street prevent you from falling asleep, you can wear earplugs to make sure you can still sleep well.
Exercise during the day.
15 to 30 minutes of aerobic exercise every day can help cells secrete the brain's sleepy adenosine, while increasing the body's secretion of hormones such as dopamine and adrenaline. Exercise can relax the blood vessels of the body and reduce anxiety. Exercising during the day can help you fall asleep better at night.
Enjoy the sunlight in the morning.
Adequate sunlight can help the body produce serotonin. Serotonin, like melatonin, is a hormone produced by the body that inhibits brain excitement. These neurochemicals are responsible for the sleepy desire to help us fall asleep.
Both sleeping pills and melatonin can help you fall asleep for a while, but a good night’s sleep is not temporary, it must be a long-term adjustment. Human brain cortex, hippocampus, hypothalamus, ganglion and cerebellum contain a kind of γ-aminobutyric acid (GABA). GABA is a natural non-protein amino acid and an important inhibitory neurotransmitter in the central nervous system. It helps deep sleep by suppressing excitement. You can eat chewable tablets containing GABA to replenish your body. The regulation of deep sleep forms a two-way virtuous cycle of sleep + wakefulness. It is more appropriate to supplement 200-300mg GABA daily.
Adjust the room temperature before bed.
The most suitable temperature for human sleep is 22-25 degrees. Studies have shown that the smaller the difference between body temperature and body surface temperature, the easier it is to fall asleep. You can adjust the appropriate room temperature before going to bed and replace your bedding with comfortable pillows, mattresses and other bedding. Doing so can relax the body better and help reduce temperature differences.