How to develop good sleeping habits

Nowadays everyone's life is very busy, and sleep is undoubtedly the most comfortable thing for everyone in a day. But now due to increased stress or some other conditions, many people have problems sleeping, and their sleep quality is very unsatisfactory. So, how can we develop good sleeping habits? Regarding this issue, I hope everyone will pay attention to the following points in the future.

Three elements of good sleep

1. Fall asleep with a relaxed and happy mood.

Chinese health care science advocates "sleeping the mind first, then falling asleep the eyes", which means that you must keep calm and in a good mood before going to bed, and then fall asleep peacefully; remember not to fall asleep when you are angry or worried. Traditional Chinese medicine believes that the "heart" is the monarch's organ, responsible for the spirit and blood. If the heart is calm, the five internal organs will be at peace. This is a very effective method of self-comfort. At the same time, you can also take the following auxiliary methods to make your sleep more stable.

(1) Listen to some nice light music, such as a serenade; this is because the melodious music can improve brain microcirculation.

(2) Read a beautiful and philosophical poem or essay.

(3) Drinking a glass of hot milk before going to bed can calm your mind.

(4) Soak your feet in hot water for 10 minutes, then massage the Yongquan point (located at the midpoint of the 1/3 of the sole) and the Zhaohai point (located in the depression below the inner ankle). Massaging these two points will generally make you sleepy within 10 minutes.

2. Quiet and clean environment.

You don't need a luxurious house, just a clean and hygienic room, no noise disturbance, and a comfortable room temperature and fresh air. There should be a sunny window and plenty of sunlight; keep the brightness like the moon before going to bed. The bedroom should preferably face southeast or south.

At the same time, you should choose a mattress with moderate hardness and a pillow of appropriate height. About 6-8 cm is most suitable. When sleeping on a pillow of this height, your brain waves will begin to show stable rest waves. When the pillow height exceeds 9 cm, the rest waves will lose balance and cause sleep discomfort.

3. Clean yourself before going to bed.

Developing the habit of combing your hair, brushing your teeth, washing your feet and lower body before going to bed is not only a good habit of cleanliness and hygiene, but also the simplest and most practical way to maintain health and the best way to promote good sleep. Ancient Chinese health care advocated "combing your hair frequently" because combing your hair before going to bed can massage the scalp and improve blood circulation in the head.

You can comb your hair with a comb or with your fingers, with your hands spread out like claws and your palms facing inward, and scratch from the forehead to the back of the neck until your scalp makes a rustling sound. Comb or scratch your hair for 10 minutes each time, and persist for one to two years. This will allow gray hair to turn black and new hair to grow when hair is lost.

How to develop good sleeping habits? Developing sleeping habits needs to be done step by step, and it is impossible without a certain level of self-control. If you always suffer from insomnia or cannot get enough sleep and rest, please try the above method. I believe it will definitely solve your sleep problem. Don't be too excited or nervous before going to bed. Fall asleep calmly so that you can fall asleep as soon as possible.