To ensure good sleep, we recommended the following 7 things to help build good sleep habits:
Regular timetable for work and rest: After waking up during the day, arrange 15 minutes of light to let the brain know that it is daytime
Nap habit: It is recommended that you refresh your body with a limit of 20 minutes, but keep in mind that the nap should not exceed 30 minutes so that your body wakes up before going into a deep sleep; otherwise, it will take some time to regain consciousness. See the story “Is the golden nap okay?”
Exercise regularly: it is best to exercise in the morning and under the sun because the sunlight helps regulate the secretion of “melatonin” that enables you to fall asleep.
Avoid caffeine intake after 3 pm: Avoid drinking caffeine-containing beverages before bed. It takes 7 to 8 hours for the effects of caffeine to disappear completely.
Avoid gadgets two hours before bed: its blue light can inhibit melatonin and affect sleep. People who are connected to social media all the time suffer from less sleep time, difficulty falling asleep, and changes in the biological clock.
No alcoholic beverages after 9 pm: Alcohol will make the autonomic nervous system active, thus disrupting sleep. Diuresis makes the situation even worse with more toilet breaks and even increasing the occurrence of sleep apnea!
Pay attention to stress, medication, sleep apnea, etc., which can affect sleep quality.