Teach you to sleep efficiently – BBC sleeps ten!

1, body temperature drop helps to sleep

Teach you to sleep efficiently - BBC sleeps ten!

The study found that people’s sleepiness is a process from hyperthermia to hypothermia. Therefore, professional advice, take a hot bath before going to bed, this can make your body temperature rise, and then there will be a process of cooling down, this time sleep sleep will occur, it is easier to fall asleep. In the same way, the foot can also achieve this effect.

2, sleep inhibition in insomnia

Teach you to sleep efficiently - BBC sleeps ten!

Sleep suppression simple book is to shorten the time spent in sleeping space (such as bedroom, bed), to ensure that they are daily Sleeping and getting up at the same time, this will help your body clock, the body will remember your sleep time, persist for a while, insomnia will be improved.

3, snoring to solve the problem of lack of sleep

Teach you to sleep efficiently - BBC sleeps ten!

Night and night, colleagues who work overtime may be seriously deprived of sleep. This will lead to a lack of mentality during the day, so that you can rest and sleep properly, so that your brain can rest and restore part of the spirit. The best time to fight is between two and five in the afternoon, about half an hour or so, too long. Easy to get into deep sleep, wake up may be more tired! Remember not to fight in the morning and afternoon, it will affect the night’s sleep and disturb the biological clock.

4, snoring problem to be solved

Teach you to sleep efficiently - BBC sleeps ten!

Before Xiaobian also introduced, snoring problems should be taken seriously, because snoring not only affects sleep but also easily causes the body Other diseases. The BBC Discipline film introduces the use of moist strips to reduce the vibration or protective equipment of the soft tissue in the mouth. Snoring can get a certain treatment, but this effect is limited, and it is recommended to go to the doctor to see the right medicine.

5, five sleep stages can not be less

Teach you to sleep efficiently - BBC sleeps ten!

Follow the five sleep stages of the person: sleep, light sleep, and sleep. Deep sleep period, rapid eye movement. A stage is about ninety minutes, but the length varies from person to person. If you wake up early, just get up! Because it is easy to go into deep sleep when you fall asleep again, it will be more painful afterwards!

6, light affects sleep

Teach you to sleep efficiently - BBC sleeps ten!

The degree of melatonin in the body controls the degree of drowsiness, while the height is drowsy, and vice versa. More awake. Blue light can reduce the production of melatonin. When you don’t want to get up early in the morning, or tighten the curtains, if you want to wake up more awake, you can try to open the curtains. Finally, try to play less mobile phones, computers, etc. before going to bed, and don’t read books under strong light. These will affect your sleep that night.

7, food and sleep are also closely related

Teach you to sleep efficiently - BBC sleeps ten!

You can know that carbohydrate foods can promote drowsiness and help you sleep, while protein will Let you stay alert? Therefore, it is recommended that you eat more protein food for lunch, eat carbohydrate food at night, and do not eat food for four hours before going to sleep at night, so as not to increase the burden on the stomach and make it difficult to sleep.

8, how to reset your biological clock

Teach you to sleep efficiently - BBC sleeps ten!

In addition to the biological clock and the food clock, you are fasting for 16 hours, the food clock Will activate to control your sleep. So when you want to eliminate the time difference, you can fast for 16 hours, then eat at normal time, your biological clock can be adjusted to the same place.

9, easy exercise before going to bed to speed up to sleep

Teach you to sleep efficiently - BBC sleeps ten!

By stretching your muscles, stretching exercises will help reduce stress and help you fall asleep quickly.

10, natural therapy

 Teach you to sleep efficiently - BBC sleeps ten!

The natural lavender fragrance has the function of relaxing and helping sleep, and can spray proper amount of natural lavender essential oil on the pillow. Help you calm down.