The BBC's "sleep ten law" really good, is more rigorous research conclusion, some references, I also write a finishing version of yourself, combined with some other knowledge of sleep, add or delete.
Hypothermia helps to induce sleep
People sleep with low energy consumption and a lower body temperature than normal. In turn, the process of lowering body temperature from high to low will remind the body to switch to a low-energy state, thus helping to create drowsiness. Therefore, it is recommended to take a hot bath or soak a hot foot one hour before going to bed to warm up the body and gradually reduce the body temperature to help you fall asleep. On the contrary, when getting up in the morning, it is suitable to wash the relatively cool water, which helps to clear the mind.
Light inhibits melatonin and helps keep you awake
Blue light reduces the production of melatonin in the body and keeps people awake. So if you don't want to wake up too early in the morning, keep the curtains tight. If you want to wake up naturally with the sun, open the curtains. So when sleeping at night when unfavorable use mobile phone, pad, also unfavorable read under the desk lamp with intense light.
Coffee, tea and alcohol should not be consumed before bedtime
Coffee and tea both provide a pick-me-up, reducing the length of deep sleep. Although alcohol can speed up sleep, it can also deepen sleep, but it is easy to wake up during sleep (drunk people should have a deep experience). So avoid anything that might irritate your nerves before bed and drink a glass of milk.
Food affects wakefulness or sleepiness
High protein levels have been found to contribute to wakefulness and carbohydrates to sleep. Therefore, breakfast and lunch should be more high-protein food, such as eggs, meat. Eat more carbohydrates for dinner, such as grains and fruit. Of course, no food should be eaten before bedtime.
Scientific naps: timing, duration, and style
Timing: identify the center of your life by using sleep and getting up as two important anchors in your life. For example, go to bed at 22 and get up at 6, so the center is 14. So the best time to nap is around 14, between 13 and 15. Other types of sleep and rest are calculated this way. It is a very important but easily ignored question to determine the anchor point of life. Early to bed and early to rise is the most reasonable question for most people. See point 3 of my other answer. What is it like to be an early riser? - Chen's answer
Duration: 30 minutes is appropriate, after a long time will enter deep sleep, resulting in very sleepy after waking up, the spirit is dispirited.
Way: it doesn't have to be asleep, repose, meditation, stunned, meditation is a good way to rest, the key is empty brain, loosen body and mind, don't watch video, read a book, listen to the music easily excited.
Follow the sleep cycle: more sleep is not necessarily better
A complete sleep cycle consists of five stages: sleep, light sleep, deep sleep, deep sleep and rem. A cycle is about 90 minutes, and it's best to sleep for four to five cycles. But the duration of the cycle varies from person to person and cannot be calculated strictly in accordance with 90 minutes. So if you wake up early, get up and stop sleeping. More sleep into deep sleep and wake up by the alarm clock, but more pain!
Tense muscles - relaxation exercises help you sleep better
Tighten and relax all parts of your body from head to toe in order to keep pace with your breathing. 15 to 20 minutes in a row can help you fall asleep faster and stay asleep more deeply. The principle of this method is effective measurement, including personal understanding is: a muscle relaxation, indeed, be helpful for better sleep, but it is difficult to reach the effect, if just want to relax and tight, relaxation can be completely relaxed. Tense muscles - relaxation exercises require concentration, help to forget clutter, and are more tired and easier to fall asleep.
Hunger therapy: if you can't sleep, try sleeping less!
Many people have a different degree of insomnia or sleep quality is bad, so try to fill in quantity, stay in bed and sleep as much as possible, the result is down sleeping eight or nine hours or even more than ten hours a day, but still very sleepy. If you don't sleep well, try shortening your sleep time! This is nonsense, but it is supported by scientific experiments.
Specific operation methods:
A. Strictly limit sleep time. For example, from 2 a.m. to 8 a.m., only this time can you enter the bedroom, and only this time can you sleep.
B. Get up as soon as it's time to get up.
C. prohibit yourself from sleeping or sleeping at other times and force yourself to stay awake.
Until you feel the urge to sleep, forcing you to reverse your sleep in this way
9. Psychological suggestion: establish the relationship between bedroom, bed and sleep
Try not to do anything irrelevant in bed. If you can't sleep, get out of bed and do something else.
Reset your body clock by setting the food clock
In addition to the body clock, there is a food clock in the human body. Food species generally do not play a role. The food clock will be activated when people are hungry for about 16 hours. So if you want to avoid jet lag when traveling across time zones, you can fast for 16 hours and choose the first normal time to eat when you reach your destination.
Snoring is also a disease and should be treated promptly
Harm: snoring causes sleep breathing to be repeatedly suspended, resulting in severe hypoxia of the brain and blood, forming hypoxemia, and inducing hypertension, brain heart disease, heart rate disorders, myocardial infarction, angina. Sudden death occurs in the early hours of the morning when breathing is suspended for more than 120 seconds at night.
Reason: night sleep nerve excitability drops, muscle relaxation, pharyngeal tissue congestion, make the airway collapses, when the airflow through a narrow part, eddy current and cause vibration of the resulting in snoring, serious when can temporarily stop breathing, which affects people's health.
Treatment: mild snoring can be alleviated by lying on your side, using soft pillows, moistening strips, and avoiding alcohol and tobacco before bed
Severe use of equipment or surgery for functional resetting of nasal, pharyngeal and laryngeal hyperplasia tissue sites.
Lavender helps you sleep.
Sprinkle a little lavender oil on your pillow 30 minutes before bed to get a good night's sleep. But be careful not to overdose, otherwise too strong smell will affect sleep. This affinity test works.