Six to do before you go to sleep 'gamesmanship'1

Before going to bed an hour you are doing? Indulge in a sensational Korean dramas, or wild brush WeChat holding a mobile phone, or lying in bed early brewing sleepiness. In fact, sleep is a skilled job, 'he do before going to bed for an hour, about whether or not you can direct the night sleep through the night. In addition to wash good, an hour before bedtime, might as well finish the following a few things.

closed electronic products. Many people like to play on mobile phones, before going to bed. Research shows that play electronic products such as mobile phone, tablets, before sleeping can make melatonin secretion decreased by 22%. Melatonin reduce cause biological clock disorder, cause insomnia. An hour before bedtime, therefore, should be the first electronics to shut down.

if possible, the bedroom had better put little or even no discharger, especially the release electromagnetic appliances such as TV, computer, otherwise will affect sleep.

plan to do the next day. Many people will think of things to do tomorrow before sleep, result in their anxiety, spirit is not fully relax, good natural around by sleep.

so, suggested that the next thing to do before going to bed every day on the notebook, do a simple arrangement planning done 'heart' and then go to bed.

the next day to wear clothes ready. Many people go to bed after repeatedly thinking about the next day to wear what you want, so as to affect sleep. Have eyes in the morning, don't know what to wear, lead to paralysis.

and, if open the wardrobe, every night before going to bed with plenty of time for the second day of how we dress 'planning', not only can a good night's sleep peacefully, but also save a lot of useless struggle.

with hot water bubble foot. Numerous studies have confirmed that both at home and abroad hot bubble foot can help sleep. This is because the hot bubble foot can accelerate the foot blood circulation, make more blood flow to the lower limb peripheral blood vessels, and make relative cerebral blood flow decreases, make the person produces drowsiness. In addition, due to the sole of numerous nerve endings closely connected with the brain, when hot bubble foot to foot warm of peripheral nerve stimulation, inhibitory effect on the cerebral cortex, make the person feels comfortable, relaxed brain, so as to speed up the sleep, make deeper sleep.

it is important to note that the temperature of the water to soak the foot with about 40 ℃ advisable. In addition, soak the foot in the water with a little vinegar, sleeping better.

listen to soft music. When the ears to receive regular music rhythm is transmitted to the brain, brain wave frequency with the coupling with the stimuli. The coupling effect of the body and brain can be relax your heart calm, ready to replace tight pleasant thoughts to promote sleep. Something soft classical music and light music rhythm.

create a dark environment. Research shows that in total darkness to sleep, can affect the secretion of melatonin, thereby improving the quality of sleep, improve mood and increase your energy.

studies prove even darker night light also interferes with sleep quality. Therefore, before going to bed should turn off small night light, pull the curtain, create for themselves a return to nature 'dark sleep'.