The Science of Sleep: How to Get Better Sleep?

The Science of Sleep: How to Get Better Sleep?

Step 1: Sleep.

1. Stick to regular work and rest arrangements.

Our bodies like daily life. Circadian rhythm is our biggest job every day, so try to keep going to bed and getting up at the same time every day.

Use relaxation techniques: Researchers believe that at least 50% of insomnia is related to mood or stress. Find a decompression method that suits you, and you can get a better sleep. Effective methods include keeping a diary, deep breathing, meditation and exercise.

2. "Power off" ceremony before going to bed

Luminous electronic products will hinder the production of melatonin, which means that the body will lack the somnolence hormone needed to fall asleep. To be precise, it is the blue light wavelength emitted by electronic devices that reduces the production of melatonin.

A "power off" ceremony 1~2 hours before going to bed will be very helpful for sleep. In addition, working late at night will make the brain nervous and make the body unable to calm down and fall asleep. We mentioned in the last article that what we remember before going to bed is the strongest, so reading before going to bed instead of electronic devices not only helps us sleep, but also helps us learn new knowledge.

Help sleep

1. Exercise

Exercise makes it easier for the brain and body to fall asleep at night. In addition, obesity can seriously destroy sleep patterns, and with the growth of age, the role of exercise becomes particularly important. Strong middle-aged people sleep better than their overweight peers. It should be noted that exercise should be avoided 2 to 3 hours before going to bed. The adrenaline secreted after exercise is exciting, at least until the hormone level returns to normal before going to bed.

2. Temperature

A cool room sleeps best. The ideal sleeping temperature is 18~2 1 celsius.

Voice:

Quiet space is the key to a good sleep. If you can't keep a quiet environment, you can try to turn on the fan to make "white noise" to cover up other annoying noises. Or you can use earplugs.

Alcohol:

Drinking before going to bed really helps you fall asleep. However, alcohol can also reduce the quality of sleep and delay the REM sleep cycle. So that's why it's easy to fall asleep after drinking, but you still feel restless when you wake up the next day.

Sleep occupies 1/3 of our life, but we seldom think about it. We are obsessed with productivity culture and underestimate the importance of sleep. Now it's time to form a good sleep habit, and your life depends on it. A person can be diligent, but he may not make good use of his time.