8 tips to help you sleep well without worries
★Don’t lie on the bed using your phone or watching TV before going to bed. The bed is for sleeping.
★Establish a regular sleeping time and get in and out of bed at a fixed time. If you can't fall asleep within 20 minutes, try walking out of the room to relax. If you stay in bed and toss and turn, it will easily lead to anxiety and insomnia.
★Alcohol is not a sleep aid, avoid using alcohol to help yourself fall asleep. Many people are used to drinking alcohol before going to bed to help them fall asleep. Although alcohol can make people fall asleep quickly, it can also make it difficult for people to enter deep sleep from light sleep. Once the alcohol is metabolized, they will wake up and cannot go back to sleep.
★Establish a caffeine cut-off time. Coke, coffee, chocolate and tea all contain caffeine, which takes a long time to be completely metabolized. The half-life of caffeine is about 5-8 hours, which means that about 5-8 hours after ingestion, about half of the caffeine is still in the body, and you may still feel some stimulating effects of caffeine at this time. For example, if I drink Coke at 3 p.m., the caffeine in my body has not been completely metabolized until 12 a.m., making it difficult to fall asleep.
★Avoid late night snacks before going to bed. Sugary foods or sweets can cause a sugar high, where sugar makes you so high that you can't sleep. So some people may ask: What if we switch to protein foods? Eating protein before going to bed can aggravate gastroesophageal reflux! All in all, as long as you eat, your brain will continue to stay awake.
★Create a good sleeping environment. Choose comfortable pillows and sheets, maintain good ventilation and a suitable temperature in the room, and isolate light and noise that may affect sleep.
★Try not to take naps during the day. Unless you are feeling depressed while driving and need to take a nap, it is best not to sleep during the day, as this will also affect your sleep at night. Also, for safety reasons, try to have enough energy before driving on the road.
★Do not take sleeping pills to sleep without permission. If you have sleep disorders, please seek evaluation from a sleep specialist before using sleeping pills correctly!
