People who have difficulty falling asleep suffer at the same time at night when they go to bed and in the morning when they wake up. If you worry about when you can fall asleep, it leads to dawn, and if you barely fall asleep late, it’s even harder to wake up in the morning. When the sleep condition is bad, the overall immunity of the body is lowered, and it is difficult to control emotions.
Lack of sleep leads to increased stress, which increases the level of substances such as cortisol, making you easily irritable or depressed. Lack of sleep must be improved in that it directly affects our body and mind. Find out the best habits that are optimized for a good night’s sleep and have a good sleep effect.
◆ Breakfast is sufficient protein
for a good night’s sleep Add protein to your breakfast with eggs, yogurt, milk, etc.it’s good to do A protein-rich breakfast helps control appetite in the afternoon or evening. In particular, if you overeat or eat late at night, the quality of your sleep gets worse. Protein supplementation is also helpful in that it promotes the production of dopamine, a neurotransmitter that causes wakefulness, in the morning when the mind is hazy.
◆ Early evening exercise, late night exercise are prohibited
Exercise raises body temperature and raises adrenaline levelslet it This is a factor that interferes with sleep, so people who have difficulty falling asleep are advised not to exercise late at night. It’s a good idea to finish your workout early in the evening to allow time for your body temperature and hormone levels to return to normal. In addition, walking in the sun during the day helps to maintain alertness in that serotonin, which makes you feel good, is secreted.
◆ Soft lighting at night, minimizing exposure to light
It has been reported that bright blue lighting reduces melatonin levels by up to 50%. Turn on the lights brightly during work or study time, Warmer orange lighting for late night breaksIt is advantageous to sleep when the light is dimly lit. Likewise, when using smart devices, it is good to minimize exposure to light by reducing the brightness of light and turning on the blue light filter.
◆ Before going to bed, briefly write down important matters
It’s hard to fall asleep when you have things to do or things that irritate you. This is because the brain stays in wake mode to sort out situations like these. You can keep a diary or simply take notes. Put the things you can no longer solve today on your to-do list for tomorrow, and forget about them today. If you record important tasks to be done tomorrow through a memo, you don’t have to think about it anymore at bedtime.
◆ Wake up at once without continuous alarms
People who can’t sleep properly can’t wake up refreshed in the morning, which creates a desire to delay the time they wake up. Set an alarm to sound every 5 minutes and repeat nappingto do. this is Interfering with the brain’s ability to set up sleep and wake cyclesbecomes Morning time Once you open your eyes, it is better to wake up at once and start the day rather than closing your eyes again. It is more advantageous to improve the quality of sleep than to sleep with continuous alarms.
2023-05-28 09:30:25
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