Can’t get your sleep quality up, and the more it gets to bedtime, the more anxious you get.
I’ve seen quite a few friends who, in order to get a good night’s sleep, have changed pillows, mattresses, and bought essential oils, incense… But when night falls, they either stare at the ceiling or scroll through their phones. Is it that they haven’t spent enough money, or haven’t spent it in the right places?
Both are possible… However, there are some tips for high-quality sleep that money can’t buy. Would you like to spend 3-5 minutes to learn about them?
Not sleeping well at night will naturally affect your daytime condition, but your daytime condition can also affect your sleep at night. The efforts made during the day are the best test of our determination to say goodbye to staying up late and insomnia!
1.Maintain a regular wake-up time
A regular schedule includes both bedtime and wake-up time. For those with poor sleep, it is recommended to maintain a regular wake-up time (including weekends).
2.Mind caffeine, nicotine, and alcohol
After noon, avoid drinking beverages containing caffeine; starting in the evening, try to avoid smoking and other nicotine intake, and also avoid drinking alcohol.
3.Try to avoid naps during the day
People with poor sleep, the most taboo is one thought:
This thought itself is incorrect, and it can easily become a “sleep nemesis.”
It either makes you seize the time to play with your phone, watch TV, wasting the gap left for sleep preparation on electronic screen devices, paving the way for difficulty in falling asleep.
Or it prompts you to seize the time to read, work overtime, review your studies… However, bringing work and studies to bed may not help performance and grades, but will affect sleep at night and indirectly affect daytime efficiency.
Please let go of this obsession with “catching up before going to bed”.
3.Adjust the lighting low when preparing to sleep
Sleep not only requires the right temperature and humidity but also the right brightness. When it’s time to sleep, we can first adjust the bedroom environment to have less light.
4.Give yourself some white noise after going to bed
White noise is similar to the monotonous sound of a fan rotating, the tide of the sea, and the radio playing when there is no station, which can be found on various music platforms.
Listening to white noise not only makes it easier for us to fall asleep, but also makes sleep less likely to be disturbed when other noises appeared suddenly.
Try these 2 tips!
Don’t worry! Don’t force yourself to fall asleep right away, as it will increase the burden of sleep. We just need to follow the body’s response. Especially for friends who occasionally suffer from insomnia, don’t exaggerate the consequences of insomnia.
1.Get into bed when you feel sleepy
Try to get into bed when you feel sleepy. If you haven’t fallen asleep after trying for 20 minutes, you can get up and stay in another room for a while, and then return to the bedroom and bed when you feel sleepy.
2.Try self-relaxation training
We can achieve the purpose of relieving tension by actively relaxing muscles and adjusting breathing, which is very helpful for improving difficulty in falling asleep.
Write a sleep diary,
organize your own living habits, which is also a very important part of insomnia treatment.
Suffering from insomnia repeatedly, physically and mentally not getting enough rest? If you want to gradually regain high-quality sleep, you can try to develop a good habit –write a sleep diary, organize your own living habits, which is also a very important part of insomnia treatment.
1.Content to record before going to bed:
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Did you drink any beverages during the day, such as coffee, alcohol, and how much?
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Did you exercise for more than 20 minutes during the day?
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Did you take any medication during the day?
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Did you take a nap or doze during the day? How long?
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How was your energy during your normal daily activities?
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How was your mood during the day?
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How was your eating before going to bed two to three hours before?
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Do you have any bad habits before going to bed?
2.Content to record when getting up:
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What time did you go to bed last night?
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What time did you leave the bed in the morning?
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Did you have difficulty falling asleep last night?
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How many times did you wake up during the night and how long did each episode last?
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How long did you sleep last night? (P.S. If you were disturbed during the night, please record in detail)
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How do you feel when you wake up in the morning?
Friends who have read this far have taken a very important step on the road to saying goodbye to staying up late, difficulty falling asleep, poor sleep, and dark circles…!
The next step is to practice step by step, and persistence is key. Don’t take sleeping lightly, it’s like exams, last-minute efforts won’t work～
Are you ready for tonight’s “pop quiz”?
