Five Tips That Help You Fall Asleep Quickly
Lower the room temperature
Our body temperature changes when we fall asleep. Core temperature decreases, while the temperature of your hands and feet increases. . Setting your thermostat (恒温器)to a cool temperature between 15-23℃ could help.
Waking up and going to bed at the same time each day can help your biological clock keep a regular schedule. Once your body adjusts to this schedule, it will be easier to fall asleep and wake up around the same time every day. So, set your alarm clock at the same time each day and go to bed at relatively the same time daily.
Turn off all electronics
. Watching TV, playing video games, and using a mobile phone can make it significantly harder for you to fall and stay asleep. It is recommended that you disconnect all electronics and put away computers and mobile phones so you can ensure a quiet place, free of distractions (干扰物).
Read something
Reading could be a good activity to help you calm down before bed. . But electronic books may produce a kind of light that can make it harder for you to fall asleep. So it is recommended to read a physical book in order to relax and improve your sleep.
Exercise during the day
It is important to maintain a moderate-intensity (强度适中的)exercise routine. The time of the day when you exercise is also critical. To promote better quality sleep, working out early in the morning appears to be better than working out later in the day. .
A. Get on a schedule
B. Change your biological clock
C. Overtraining has been linked to poor sleep
D. Using electronic devices late at night is terrible for sleep
E. You might be hard to fall asleep if your room is too warm
F. It seems that bedtime reading may promote longer sleep for you
G. Therefore, moderate exercise in the morning could benefit your sleep
