How to adjust your physical condition and work and rest schedule? I always have black and white confused and I am not energetic.

Medical experts have summed up a set of "Sleep 14" that can help you return to sleep as long as you start now.

(1) Taking a walk in the morning will shorten the sleep cycle and allow you to go to sleep. Strong artificial light after the night makes it easier to fall asleep has the same effect. Because the pineal gland causes the brain to secrete melatonin as early as sunlight exposure, on the contrary, if you find that you fall asleep too early at night, you might as well receive more sunlight in the afternoon or evening, which will prolong your sleep cycle and delay falling asleep. time.

(2) Exercise can reduce your sleep cycle. If you are a nocturnal person, your mind usually becomes active after midnight. However, after a long day on the bike, your sleep cycle shortens and you go to bed earlier at night, sleeping better and early the next day.

(3) At night, due to the increase in body temperature, it will be beneficial to sleep for at least 15 minutes of sauna or hot water bath, which can achieve this effect.

(4) It is not advisable to sleep for more than one hour during the day, otherwise if you go to bed after four o'clock in the afternoon, you will not feel sleepy at night.

(5) Various foods and beverages containing caffeine, such as chocolate, coffee, tea, etc., are best avoided after dinner because caffeine will excite the brain and cause insomnia.

(6) Drinking less water at night or drinking too much water can increase the number of trips to the bathroom throughout the night, which will affect sleep.

(7) Stop strong mental activities and watch easy-to-read or comedy TV series for an hour before you go to bed to relax the brain. You can also deal with trivial chores and then wash the bed.

(8) Under the guidance of a doctor, you can sleep better by supplementing magnesium, calcium, and vitamin B complex.

(9) When you are sleepy, go to bed and sleep on the bed instead of lying in bed watching TV, eating, reading or playing. Still can't fall asleep, if you go to bed 15 minutes later, simply get out of bed and read a little book, don't lie there over and over again, staying in bed, you will only make the bed and insomnia.

(10) Install a soundproof window and hang thick curtains to ensure that the bedroom is completely soundproofed.

(11) If morning sunlight enters your bedroom while sleeping, consider wearing goggles.

(12) Unless there is something important, it is best to turn off your mobile phone at night and turn it on in the morning to avoid interference from unexpected phone calls at midnight or early in the morning.

(13) There are many ways to relax as much as possible for you to choose from, such as muscle relaxation, functional biofeedback, and yoga power. Introduced here is a method that works for many people:

(1) Go to bed, lie on your back on the bed, then shake and relax one leg, do some slow abdominal breathing, relax the other leg, and then a few times Let you breathe easier.

(2) Then relax your arms, shoulders and neck, and then relax your facial muscles, especially the muscles of the eyes and mouth. Remember to relax every muscle group, take a moment to breathe deeply, and before you know it, you're drifting off to sleep.

(14) When getting up every morning, in order to establish a fixed sleep pattern for you.