1. Declining body temperature helps fall asleepResearch has found that drowsiness is a process from high body temperature to low body temperature. Therefore, professionals recommend that you take a hot bath before going to bed, which can increase your body temperature, and then there will be a process of cooling down. At this time, sleepiness will occur and it will be easier to fall asleep. In the same way, foot bath can also achieve this effect. 2. Sleep inhibition for insomniacsSleep inhibition is simply to shorten the time of staying in the sleeping space (such as bedroom, bed) and ensure that you sleep at the same time every day. Get up, this is conducive to the schedule of your biological clock, the body will also remember your sleep time, persist for a period of time, insomnia will be improved. 3. Taking a nap to solve the problem of insufficient sleepIf you stay up late at night, colleagues who work overtime continuously may suffer from serious lack of sleep. This leads to a lack of energy during the day. You can take a proper nap to supplement sleep, so that your brain can rest and recover part of your spirit. The best time to nap is from 2 to 5 in the afternoon, about half an hour is almost the same, too long It is easy to enter deep sleep, and wake up may be more tired! Remember not to snooze in the morning and afternoon, it will affect the night sleep and disturb the biological clock. 4. The problem of snoring should be solvedThe problem of snoring should be paid attention to, because snoring not only affects sleep, but also easily causes other diseases Phenibut Suppliers of the body. The BBC introduced the use of moisturizing strips to reduce the vibration of the soft tissues in the oral cavity or protective equipment. Snoring can be treated to a certain extent, but this effect is limited after all. For a radical cure, it is recommended to see a doctor to prescribe the right medicine. 5. Five stages of sleep cannot be lessFollow the five stages of human sleep: falling asleep, light sleep, and deep sleep. Deep sleep period, rapid eye movement period. One stage is about ninety minutes, but the length varies from person to person. If you wake up early, get up! Because falling asleep again is easy to enter deep sleep, and getting up afterwards is even more painful! 6. Light affects sleepThe level of melatonin in the human body controls the level of lethargy. If it is high, it will make people drowsy, otherwise it will be more awake. Blue light can reduce the production of melatonin. When you don’t want to get up early in the morning, you should tighten the curtains. If you want to wake up more awake, you can try to open the curtains. Finally, try to play as little as possible on mobile phones, computers, etc. before going to bed, and don’t read books under bright light. These will affect your sleep that night. 7. Food and sleep are also closely relatedDid you know that carbohydrate foods can promote drowsiness and help you fall asleep, while protein foods can keep you awake? Therefore, it is recommended that you eat more protein food for lunch and car Phenibut Manufacturers bohydrate food at night. At the same time, do not eat four hours before going to bed at night, so as not to increase the burden on the stomach and make it difficult to sleep. 8. Reset your biological clockIn addition to the biological clock in the human body, there is also a food clock. After you fast for 16 hours, the food clock will activate to control your sleep . So when you want to eliminate the jet lag when you go abroad, you can fast for 16 hours and then eat at normal times. Your biological clock can be adjusted to the same as the local time. 9. Easy exercise before going to bed to speed up falling asleepThrough loosening the muscles, doing stretching exercises will help reduce stress and help you fall asleep quickly. 10.Natural therapyThe pure natural lavender scent can relieve stress and help sleep. You can sprinkle an appropriate amount of natural lavender oil on the pillow to help you sleep peacefully. [Hofu Health Tips]How to quickly enter deep sleepWhat is deep sleep? Modern medicine divides sleep into 5 to 6 cycles according to the state of brain waves after the human body falls asleep, each cycle is 60-90 minutes, and each cycle is divided into five stages. Among them, deep sleep belongs to The third and fourth stages. Five stages of the sleep cycle:In the first and second stages, the human body is in a state of light sleep, the body gradually relaxes, and the breathing and heart rate gradually slow down. In the third and fourth stages, the human body enters Phenibut on sale deep sleep, the human blood pressure, respiration and heart rate all reach the lowest point of the day, the blood vessels begin to expand, and the blood stored in the organs during the day begins to flow. Muscle tissues, nourish and repair them. During this period, the body’s repair efficiency, such as fatigue removal, detoxification, and cell repair, reaches its best state. If a person wakes up in deep sleep, they will find it difficult to get up, slow response, lack of direction, confusion, get up in the middle of the night to go to the bathroom and even forget about it. The fifth stage is the Rapid Eye Movement (REM) stage, where most people’s dreaming time occurs. Want to have high-quality sleep is to make the brain easier to enter the stage of deep sleep, and try to extend the time of deep sleep. 1. Before going to bed, try to ensure that your body and spirit are in a state of being empty. A very direct reason why many people can’t sleep well is that the body still retains too much “energy” before going to bed: work is not done, study is not enough, games are not full of fun, and love conversations with the subject are not finished. The best solution is to put yourself in a “completed” state, reasonably allocate time before going to bed, and stop when you need to. 2. Daily regular work and rest, eating, establishing good living habits, forming a fixed biological clock, the body’s sleep cycle will be very stable, there is no need to worry about the lack of deep sleep time. 3. Stay away from cigarettes, coffee and other items that stimulate nerve excitement before going to bed. 4. Ensure a comfortable sleeping environment. Choose the most suitable bed, quilt, and pillow for you. The less interference from lighting and noise, the better.