In order to improve the life of i can’t sleep at night and wake up in the morning, it’s better to wake up early instead of going to bed early. Even if you are sleepy, if you wake up in the sunlight, your body clock will be reset and your eyes will be clear. And at night, i naturally feel sleepy and fall asleep. Also, moderate exercise promotes sleep, so why not try stretching or taking a walk?
If you take a bath just before going to sleep, keep the water temperature lukewarm (38-40?). Depending on the season, you can adjust the temperature and soak in the hot water for about 20 to 30 minutes. Just a little bit of sweat on your forehead activates the parasympathetic nervous system that makes you sleepy. Soaking in hot water (over 42°c) activates the sympathetic nerves and makes your body flush, so it is not recommended before going to sleep. For those who like hot water, after soaking in lukewarm water, take a hot shower all over your body before getting out. This will leave the sensation of hot water on your skin, giving you the feeling of taking a bath.
It takes about 3 hours for the food in the stomach to be digested. Ideally, your food should be digested by the time you go to bed, so finish eating at least 3 hours before you go to bed. If you find yourself eating late, try eating small amounts of easily digestible food.
If your neck and shoulders are tense when you wake up, or your chest muscles are tense, the curves of your pillow and cervical spine may not match. Even if it’s the height you like, there are many things that actually don’t suit your body. It may be a good idea to measure your neck curve at a specialty store and choose a pillow with a height that suits you.
With the spread of smartphones and tablets, more and more people are bringing them to their beds. Blue light emitted from smartphones and tablets suppresses the production of melatonin, a hormone that promotes sleep, which may make it difficult to fall asleep or cause sleep disorders. When you go to bed, avoid looking at devices that emit blue light and relax and close your eyes.
I think that it will cover people who have trouble sleeping on hot summer nights.
On tropical nights, even if you turn on the air conditioner when you go to bed, it is difficult for the room temperature to drop. Turning on the air conditioner 30 minutes before entering the bedroom and blowing air against the ceiling, where heat tends to accumulate, can create an efficient and cool sleeping environment. If it gets too cold, the circulation function of the body will decrease, so use a timer for about 1 hour. You can cool down by doing this.