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The latest article in the American women's website "Interactive Village" has published several tips from several experts to improve sleep.
1. Change pillowcases often, sheets and perfume. A new study by the National Sleep Foundation found that 75% of people slept more sweetly after changing sheets. The pillowcase is often replaced with the same sleep aid effect. Dr. Alan Hess, a neurologist at the Chicago Olfactory Taste Treatment and Research Foundation, suggested that you can also use 25 drops of lavender essential oil plus two glasses of water to make your own perfume, spray it on the sheets, and the sleep aid will be better.
2. Write a plan early, remember to worry before going to bed. The Yale University study found that paying attention to what is done every day helps to alleviate night anxiety and improve sleep quality. Get up every morning and write down the to-do list for the day. Bedside paper and pen, write down all kinds of troubles before going to bed. Researchers at the University of California, Los Angeles, found that this can speed up sleep by 30%.
3. Wear sunglasses after 16.16. The University of Texas study found that after 16 o'clock, if there is plenty of outdoor light, it is best to wear sunglasses when going out to help melatonin secretion, which can increase nighttime sleepiness by 20%.
4. Eat calcium tablets before going to bed. Trace elements such as calcium and magnesium can lower heart rate and blood pressure, relax muscles and nerves, and improve sleep quality. Researchers at Stanford University in the United States have found that supplementing 400-500 mg of calcium (and an equivalent amount of magnesium) before going to bed makes it easier for 76% of women to fall asleep and wake up to be more spiritual.
5. Training urine during the day. More than half of women suffer from sleep because they get up every night. Dr. Richard Posik of the Department of Gynecology and Urology at Yale University in the United States suggested that the bladder can be trained by urinating during the daytime. When feeling urinary, wait a little while before going to urinate. After two months of training, the night phenomenon can be halved.
6. Replace the bedroom with a red light bulb. The University of California study found that blue light from computers, televisions, mobile phones, etc., makes the brain more excited, inhibits the secretion of melatonin, and then interferes with sleep. Experts recommend turning these devices off 30 minutes before bedtime, and the quality of sleep will be significantly improved. If you change the night light to a red light that does not interfere with the secretion of melatonin, the quality of sleep is better.
7. Dinner slowly and slowly. British studies have found that heartburn patients are 50% more likely to wake up at night. A study by the University of California, Los Angeles, found that chewing for half an hour can reduce the risk of heartburn at night by at least 32% compared to those who rushed to dinner in 10 minutes.
8. Hide the alarm clock. Dr. Brevard Hines, a lung scientist at the Nashville Sleep Research Center in the United States, said that moving an alarm clock out of the bedroom would make 1/3 of women sleep better.
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