Perhaps you will have problems of sleeping for several days each month. It seems not be so serious, but it is not so simple as it looks. Here we introduce you some good sleeping habits to improve you sleeping quality.
1.Turn your bedroom into a paradise of sleeping. First, you should keep you room quiet and dark, for dark environment will promote the production of melatonin which controls the diurnal cycle. You can isolate the room from outside light with a thick curtain or something else. Or you may get away from the noise with a fan or white noise. Cool temperature helps you to fall asleep easily, so you may regulate the thermostat. Of course, it is good for the air circulation indoors by opening windows or using fans. If room air is too dry, you can also use the humidifier.
2.Go to sleep when you are tired. The reason is simple. If you feel tired, you will easily fall asleep. According to a study conducted by Stanford University, people who take exercise during the day would increase one hour of sleeping every night. And the study also showed that the sleeping quality improved as a whole. It is especially effective for sleeping by outdoor exercise.
3.Take care of your stomach. Do not eat too much or too little before going to bed. Both will interfere your sleep. When you go to sleep with too many food in the stomach, the gastric acid would go back to the esophagus. So if you are really hungry, you may eat some snacks rich in carbohydrates that can stimulate the release of serotonin in brain.
4.Take a bath. It is very helpful for sleeping to take a bath one or two hours before going to bed. You will feel tired due to the decline of body temperature after taking a bath. However, do not take a bath just before going to bed, for it will make you become excited. Do not force yourself to sleep. You do not need to feel sad lying on bed if you could not fall asleep after half an hour. Instead, you may do something to relax yourself. For example, you may listen to soft music or read magazines. Besides, to have some milk is also good for sleep.
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