14 ways to teach you how to get into deep sleep

Do not sleep well? I believe a lot of people are troubled by the problem. Into the deep sleep you need to do a few things before going to bed.

Wash your face and teeth.

Drink a cup of warm water.

Go to the bathroom to solve the worries.

Lie in bed after taking a deep breath 3 times, each breath is not less than 25 seconds, breathing to be uniform, detailed and long.

Simple and objective review of the day of things,.

Relax the body, body posture is upright, arms flat on both sides of the body, legs naturally start, do not cross, , chest and abdomen.

Do not cover the thick quilt. Cover the thickness and weight to be uniform.

Eyes focus on the back of the head, and gradually move to the lower abdomen, and ultimately focus on the lower abdomen and position of the waist, and then walk to the body, the whole body began to warm, very comfortable, and then confused in the past, into the deep sleep.

4 hours or so, the brain back to normal sleep state,.This time your day sleep requirements have been completely made up.

Modern media constantly claim the best sleep time is during 22:00 to 23:00. Because during the evening 12:00 to 3:00, it is the person’s deep sleep. As long as sleep well for three hours , to ensure that a day with the spirit . If missed, it will have a very bad effect on the body. And from sleep to enter the depth of sleep generally need 30-60 minutes, so it is best to go to bed during 10: 00-10: 30 PM .

Here are 14 ways to teach you how to get into deep sleep.

(1) Walking in the morning .

It will shorten the sleep cycle, so that it will be easy to fall asleep after going to bed . Because the sun will make the brain of the pineal body of the brain some early secretion of melanin, strong artificial light also have the same effect. On the contrary, if you find that you sleep early at night, may wish to accept some sunshine exposure in the afternoon or evening . This will prolong your sleep cycle and delay your sleep time.

(2) Exercise can shorten your sleep cycle.

If you are a night person, your mind is usually active after midnight. However, when riding a full day of the bike, your sleep cycle will be shortened, go to bed early at night, must sleep more fragrant, the next day is also very early.

(3)For at least 15 minutes of sauna or hot water bath.

In the night to raise the body temperature, it will be conducive to sleep.

(4) Sleep during the day should not be more than an hour.

It is not appropriate to sleep after four o’clock in the afternoon, or in the evening there is no sleepiness.

(5) Avoid caffeine after dinner.

Caffeine containing a variety of food and beverages, such as chocolate, coffee, tea, etc., it is best to avoid use after dinner Because caffeine will stimulate the brain and cause insomnia.

(6) Drink less water at night.

Too much water will increase the times of toilets during the whole night , thus affecting sleep.

(7) Stop the strong mental activity before going to bed an hour ago .

You can see some simple books or comedy TV, so that the brain relaxed. You can also consider dealing with some trivial chores and so on, and then wash and go to your bed.

(8) Under the guidance of a doctor, add magnesium, calcium, vitamin B, etc., can make sleep better.

(9) Feel sleepy before going to bed.

Bed is only used to sleep, do not watch TV in bed, eat, read or play. If you can not sleep after 15 minutes , simply get out of bed to read some easy books. Do not lie there over and over again. Stay in bed, will only let you bed and insomnia linked.

(10) Make sure your bedroom soundproof

Install a soundproofed window with thick curtains to ensure that the bedroom is completely soundproof.

(11) If the morning sun can enter your bedroom, consider to wear a goggles.

(12) Turn off the phone at night.

Unless there is something important, it is best to turn off the phone at night, open again in the morning. So as not to be disturbed by the accident phone during midnight or early morning .

(13) Try to some relax way.

There are many kinds of options for you, such as muscle relaxation, functional feedback therapy, yoga and so on.

An effective way for many people:

① After going to bed, supine in bed, first shaking, relax one leg, carry out several slow abdominal deep breathing; relax the other leg, and then make several times to make you more relaxed breathing.

② Then relax your arms, shoulders and neck, and then relax your facial muscles, especially the eyes and mouth muscles. Remember that every time you relax a muscle group to take a deep breath, unconsciously, you entered the sleep.

(14) Get up at the same time every morning.

It will be better for you to form a  a fixed sleep rule.

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