Increasing continuity deep sleep time is essential for physical health and mental state.Here are some suggestions that help improve deep sleep:
1. regular schedule: try to go to bed and get up at the same time every day, including getting up, including getting up, including getting up, including getting up, including getting up, including getting up, including getting up, including getting up, including getting up, including getting up, including getting up, including getting up, including getting up, including getting up, including getting up, including getting up, including getting up, including getting up, including getting up, including getting up, including getting up, including getting up, including getting upOn weekends, to help regulate the biological clock of the body.
2. Optimize the sleep environment:
-Efficient to ensure the quiet, dark and suitable temperature of the bedroom.
-Use comfortable mattress and pillow.
-reduce the use of electronic equipment to reduce the effect of blue light radiation on sleep.
3. Dietary habits:
-On avoid a large amount of diet before going to bed, especially to avoid caffeine and alcohol intake, because theyIt will interfere with sleep.
-The try not to eat high-fat and high-sugar foods before going to bed.
4. Moderate exercise: regular physical exercise, but avoid strenuous exercise before going to bed.
5. Relax body and mind:
-The relaxation activities before bedtime, such as yoga, meditation or deep breathing exercises.
-You can try to listen to soft music or white noise to help relax.
6. Restricted the nap time: If you need a nap during the day, try to control it within 30 minutes, and avoid being stunned later in the afternoon.
7. Management pressure: Learning pressure management skills, such as time management, mindfulness meditation, etc., to reduce the impact of stress on sleep.
8. Avoid bed work or watch TV: Let the brain connect the bed with sleep instead of a sober activity.
9. Drink water: Keep proper water intake, but avoid a large amount of water before going to bed to avoid going to the toilet at night.
If the above method is not improved after attempt, you may need to consult a professional doctor or sleeping expert to exclude potential sleep disorders, such as insomnia, sleep apnea, etc., and obtainTargeted treatment suggestions.Following the professional guidance of doctors and reasonable adjustment of lifestyle and treatment can effectively improve the quality and time of deep sleep.
