Medical experts have summarized a set of "14 Methods to Aid Sleep": (1) Walking in the morning light will shorten your sleep cycle and make it easier for you to fall asleep at night. This is because sunlight causes the pineal gland in the brain to secrete melatonin earlier, and strong artificial light has the same effect. Conversely, if you find that you fall asleep too early in the evening, try getting more sunlight in the afternoon or evening. This will lengthen your sleep cycle and delay the time you fall asleep. (2) Exercise can shorten your sleep cycle. If you are a night person whose mind usually becomes active after midnight, after riding a bike all day, your sleep cycle will shorten, making you go to bed earlier and sleep more soundly, and you will wake up early the next morning. (3) Appropriately raising your body temperature at night is beneficial for sleep. Taking a sauna or a hot bath for at least 15 minutes can achieve this effect. (4) Avoid sleeping during the day for more than an hour, and do not sleep after four o'clock in the afternoon, otherwise, you won't feel sleepy at night. (5) Various caffeine-containing foods and drinks, such as chocolate, coffee, and tea, should be avoided after dinner because caffeine can stimulate the brain and cause insomnia. (6) Drink less water in the evening, as drinking too much water increases the number of times you need to use the bathroom throughout the night, thus affecting your sleep. (7) Stop intense mental activities one hour before going to bed. You can read some easy-to-read books or watch comedy TV shows to relax your brain. You can also consider doing some trivial household chores, then washing up and going to bed. (8) Under the guidance of a doctor, supplementing with magnesium, calcium, complex vitamin B, etc., can improve your sleep. (9) Only go to bed when you're sleepy. The bed is only for sleeping; don't watch TV, eat, read books, or play on the bed. If you still cannot fall asleep 15 minutes after going to bed, get out of bed and read some light books instead of lying there tossing and turning. Staying in bed will only make you associate the bed with insomnia. (10) Install a soundproof window and hang thick curtains to ensure that the bedroom is completely soundproof. (11) If the morning sun enters your bedroom, consider wearing an eye mask while sleeping. (12) Unless there's something urgent, turn off your phone at night and turn it back on in the morning to avoid being disturbed by unexpected calls in the middle of the night or early in the morning. (13) Try some relaxation methods, many of which are available for you to choose from, such as muscle relaxation, biofeedback therapy, yoga, etc. Here we introduce a method that works for many people: ① After going to bed, lie on your back, first shake and relax one leg, perform several slow abdominal deep breaths; then relax the other leg and take a few more relaxing breaths. ② Next, relax your arms, shoulders, neck, and facial muscles, especially the muscles around your eyes and mouth. Remember to take a deep breath each time you relax a group of muscles, and before you know it, you'll drift off to sleep. (14) Get up at the same time every morning so that you form a fixed sleep pattern. Related articles:
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