Good sleep is vital to our physical and mental health, quality sleep is the key to self-repair of the body, good sleep quality is the guarantee of physical and mental health, is the basis of our pleasant life and efficient work.
First, maintain a regular work and rest time
First of all, the establishment of a regular work and rest time is the key. The human body has an internal biological clock, which regulates our sleep and wake cycle. Going to bed and waking up at the same time every day can help stabilize the biological clock. Scientific studies have shown that people who keep a regular schedule tend to sleep better. For example: most adults because of the need to get up early on weekdays resulting in insufficient sleep, revenge sleep on weekends, excessive time sleep will disrupt the biological clock leading to sleep at night, so the need for an alarm clock for timed sleep GX vibration alarm clock has a timed and vibration both in the workday or day off it can create a solid biological clock, which improves the quality of sleep in life.
Second, create a comfortable sleep environment
Secondly, creating a good sleeping environment is crucial. A quiet, dark and cool room helps us fall asleep. Noise interferes with sleep, and a dark environment promotes the secretion of melatonin, a hormone that regulates sleep. The right temperature also keeps us comfortable during sleep. Moderate exercise helps to improve the quality of sleep. Moderate exercise during the day can improve blood circulation, relieve stress and make it easier for us to fall asleep at night. But pay attention to the time of exercise, do not carry out strenuous exercise close to bedtime.
Third, avoid bedtime stimulation
Avoid bedtime stimulation. Avoid using electronic devices before going to bed, because the blue light emitted by electronic devices will inhibit the secretion of melatonin. At the same time, avoid drinks containing caffeine such as coffee or strong tea, caffeine is a stimulant that will keep people awake. Strenuous exercise should also be avoided so that the body does not become too excited and it is difficult to fall asleep. There are more factors that affect the quality of sleep, and the main reasons are external stimuli and internal body stimuli. External stimuli include: light, temperature, noise, mattress, pillow, odor, etc. Internal stimuli are: gastrointestinal discomfort, urination, physical illness (it is said that highly concentrated beverages also affect sleep, but I believe that strong tea and coffee mainly stimulate the stomach and intestines, and do not stimulate the brain) and so on. In response to these stimuli, optimize the environment (curtains, double-glazed windows, air conditioning, comfortable bedding, clean air); eat fewer stimulating foods, urinate, and don't look at your cell phone before going to bed, and you'll basically get a good night's sleep.