10 tips to help you sleep well

For people who suffer from long-term severe insomnia, it may be difficult to get a good night's sleep simply by drinking a glass of milk or some sour jujube kernel soup. In addition to treatment with Chinese and Western medicine, you also need to develop good sleeping habits. Below, the editor of Popular Health Network recommends 10 tips to help you sleep well.

1. You may add a blackout layer on the curtains, turn off all light-emitting electrical appliances, and make the bedroom completely dark. Or wearing an eye mask or covering your eyes with dark cloth when sleeping can effectively help you fall asleep and improve your sleep quality.

2. The temperature in the bedroom should not be too high. The quilt should be warm but not overheated. The ideal sleeping temperature is 17℃~21℃. It is reported that the air-conditioning temperature in the bedroom of the US President is 17℃. Now in many heating areas, the indoor temperature reaches 23℃ or even higher in winter, which is neither environmentally friendly nor healthy.

3. Try not to use electrical appliances or watch TV in the bedroom to reduce electromagnetic interference.

4. Try not to do any brain-stimulating activities or talk about exciting things before going to bed. You can do some gentle activities, such as yoga or bed gymnastics, to relax your brain.

5. Do not eat half an hour before going to bed, drink less water, go to the bathroom before going to bed, and avoid the disturbance of getting up at night.

6. Do not drink coffee, tea or cola after 5 pm, and do not eat chocolate at night.

7. Taking a hot bath or soaking your feet in hot water before going to bed can relax your body and brain.

8. Half an hour before going to bed, prepare all the things you need to take and do the next day, and write down the things you are afraid of forgetting on paper. Women should also think about what they will wear the next day in advance to avoid getting nervous when they think of something after lying down.

9. Exercise regularly. Exercise is an effective way to treat insomnia.

10. Learn to relax and do deep breathing and abdominal breathing often.