651 – Sleepless Night 无眠之夜 2

2023-07-20 14:18:1415:16 3670

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Source: https://www.webmd.com

5. Insomnia Prevention
Good sleep habits, also called sleep hygiene, can help you beat insomnia. Here are some tips:
- Go to sleep at the same time each night, and get up at the same time each morning. Try not to take naps during the day, because they may make you less sleepy at night.
- Don’t use phones or e-books before bed. Their light can make it harder to fall asleep.
- Avoid caffeine, nicotine, and alcohol late in the day.
- Get regular exercise. Try not to work out close to bedtime, because it may make it hard to fall asleep. Experts suggest exercising at least 3 to 4 hours before bed.
- Don't eat a heavy meal late in the day. But a light snack before bedtime may help you sleep.
- Make your bedroom comfortable: dark, quiet, and not too warm or too cold. If light is a problem, use a sleeping mask. To cover up sounds, try earplugs, a fan, or a white noise machine.
- Follow a routine to relax before bed. Read a book, listen to music, or take a bath.
- If you can't fall asleep and aren’t drowsy, get up and do something calming, like reading until you feel sleepy.
- If you tend to lie awake and worry about things, make a to-do list before you go to bed. This may help you put your concerns aside for the night.