how to sleep safely?
1, regular pillowcase, bedspread perfume
a new study by the National Sleep Foundation found that 75% of people slept more sweetly after changing sheets. Often changing pillowcases also has the same sleeping effect. Alan middot, a neurologist at the smell and taste therapy and research foundation in Chicago; Dr Gsch suggests that you can also use 25 drops of lavender essential oil plus two cups of water to make homemade perfume, and spray on the sheets will help you sleep better.
2. Get up early to write plans and remember troubles before going to bed
Yale University found that paying attention to what is done every day can help alleviate night anxiety and improve sleep quality. Every morning when you get up, write down the to-do list of the day and cross it out when you finish it. Prepare paper and pen at the head of the bed and write down all kinds of troubles before going to bed. Researchers at the University of California, Los Angeles found that this can speed up sleep by 30%.
3. Wear sunglasses after 16 o’clock
the University of Texas found that if there is sufficient outdoor light after 16 o’clock, it is best to wear sunglasses when going out, which helps to secrete melatonin and enhance sleepiness at night by 20%.
4. Taking calcium tablets before going to bed
trace elements such as calcium and magnesium can reduce heart rate and blood pressure, relax muscles and nerves, and then improve sleep quality. Researchers at Stanford University in the United States found that 400 & mdash; 500 mg of calcium (and the same amount of magnesium) can make 76% of women fall asleep easier and wake up more energetic.
5. Change the red light bulb in the bedroom
the University of California found that the blue light emitted by computers, televisions and mobile phones will make the brain more excited, inhibit the secretion of melatonin, and then interfere with sleep. Experts suggest that turning off these devices 30 minutes before going to bed will significantly improve the quality of sleep. If the night light is changed to a red light that will not interfere with melatonin secretion, the sleep quality will be better.
6. Eating slowly at dinner
a British study found that patients with heartburn had a 50% increased chance of waking up repeatedly at night. A UCLA study found that chewing slowly for half an hour could reduce the risk of heartburn at night by at least 32% compared with people who hurried to dinner in 10 minutes.
7. Hide the alarm clock
pulmonary scientist Brevard & middot, Nashville sleep research center, USA; Dr. Heins said that moving the alarm clock out of the bedroom could make a third of women sleep better.
How to recuperate when sleep is bad?
1. Bad sleep corrects bad habits
people will have many inappropriate places in the process of life, some of which are indispensable, but some have a far-reaching impact. It’s not just a matter of sleep time. Even if we can start sleeping at 9 o’clock every night and get up when we wake up at 6 o’clock, it doesn’t mean that the quality of sleep will pass. Why? Although the biological clock can make us sleep more regularly, there are other problems that can lead to poor sleep. For example, our schedule should be the most energetic in the morning. At night, many people will watch TV to relax before going to bed, but TV will excite people’s nerves. In this way, the effect of sleep will be greatly reduced. So if you want to sleep well, you must be active during the day and don’t play cards and games at night.
2. Poor sleep can be regulated by diet
how to regulate poor sleep. In addition to habit, it is diet. Eat something beneficial to sleep as much as possible. Dietotherapy