Relevant medical experts have summed up a set of "14 sleep-assisting methods", which can help you go back to sleep from now on. (1) Walking in the morning light will shorten the sleep cycle and make it easier for you to fall asleep after going to bed at night. Because sunlight can make the pineal gland in the brain secrete melatonin earlier, intense artificial light has the same effect. On the contrary, if you find that you fall asleep too early at night, you might as well receive more sunshine in the afternoon or evening. This will prolong your sleep cycle and delay your sleep time. (2) Exercise can shorten your sleep cycle. If you are a night owl, your mind usually becomes active after midnight. However, after riding a bike for a day, your sleep cycle will be shortened. If you go to bed early at night, you will sleep better and get up early the next day. (3) Properly raising body temperature at night will be beneficial to sleep. This effect can be achieved by taking a sauna or hot bath for at least 15 minutes. (4) It is not advisable to sleep for more than one hour during the day and after four o'clock in the afternoon, otherwise there will be no drowsiness at night. (5) Avoid all kinds of caffeinated foods and drinks after meals, such as chocolate, coffee and tea, because caffeine will excite the brain and cause insomnia. (6) Drink less water at night. Drinking too much water will increase the frequency of going to the toilet all night, which will affect sleep. (7) One hour before going to bed, stop mental activity, watch some simple books or comedies, and relax your brain. You can also consider dealing with some trivial housework, and then wash and sleep. (8) Under the guidance of a doctor, supplementing magnesium, calcium and vitamin B complex can make you sleep better. (9) Don't go to bed until you are sleepy. This bed is only for sleeping. Don't watch TV, eat, read or play in bed. If you can't sleep alone after 15 minutes, get out of bed and read some relaxing books instead of lying there tossing and turning. Lying in bed will only make you associate bed with insomnia. (10) Install soundproof windows and hang thick curtains to ensure that the bedroom is completely soundproof. (1 1) If the sun can enter your bedroom in the morning, consider wearing an eye mask when sleeping. (12) Unless there is an emergency, it is best to turn off the phone at night and turn it on in the morning to avoid being disturbed by sudden phone calls in the middle of the night or early morning. Try to relax. You have many choices, such as muscle relaxation, functional feedback therapy, yoga and so on. Here is a method that is effective for many people: ① After going to bed, lie on your back, shake and relax one leg first, and take a few slow deep breaths in the abdomen; Relax the other leg and take more breaths to relax yourself. ② Then relax your arms, shoulders and neck, and then relax your facial muscles, especially those of your eyes and mouth. Remember to take a deep breath every time you relax your muscles. I fell asleep unconsciously. (14) Get up at the same time every morning, which can form a fixed sleep pattern. Everyone wants to sleep sweetly until dawn, but it often backfires. The important reason is to solve the problem of sleeping methods. 1, the bed is the main tool for sleeping. From the perspective of health care, the design and manufacture of the bed should not simply pursue its gorgeous and chic, but should focus on its practical value and consider whether it conforms to the physiological characteristics of the human body and is conducive to sleep. At present, there is a very popular view that sleeping on a hard bed can sleep better than sleeping on a soft bed, which is more conducive to health, especially for the spine. However, this is not the case. Professor Thomas Laaser, a German plastic surgeon, believes that sleeping on a hard bed is not conducive to sleep or human health, because the hard bed surface can't meet the needs of human body curves, resulting in a serious burden and various injuries to muscles and spine. It is not good to sleep on a hard bed. How about sleeping in a soft bed? It is customary to think that the wire spring bed is the most advanced and comfortable, but it is not, because no matter which posture is taken, the middle of the body will sink and the trunk will form an arc, which will overload the ligaments around the spine and increase the physiological curvature of the lumbar spine, which will cause low back pain for a long time; Especially for patients with osteoarthropathy such as lumbar disc herniation and proliferative spondylitis, sleeping in a soft bed for a long time will aggravate the symptoms. In addition, sleeping in a soft bed often makes the muscles trapped in the mattress unable to relax, and the internal organs of the chest and abdomen are easily oppressed and can not get enough rest. It is obvious that the bed is too hard and soft. The ideal bed should be moderate in hardness, and the cotton pad with a thickness of about 10 cm has the best hardness. Such a thick cotton pad can meet the needs of human body surface curve, maintain the integrity and normal physiological curvature of the spine, and is beneficial to sleep and health. Besides the hardness of the bed, we should also pay attention to its height. The height of the bed is generally about 40~50 cm, that is, it is better to be slightly higher than the knee of the sleeper. So you don't have to work hard to get into bed. You can stretch your legs and wear shoes when you get out of bed. The bed should be wider. Generally speaking, its length is 20~30 cm longer than that of the sleeper, and its width is 30~40 cm wider than that of the sleeper, so that it can stretch when sleeping, which is beneficial to blood circulation and fatigue elimination. Although the old idiom pillow has the saying of "sit back and relax", the higher the pillow, the better. Because the pillow is too high, no matter what posture you sleep in, the longitudinal axis of your neck and trunk will have a certain angle, which will not only affect your sleep, but also cause stiff neck. Generally speaking, however, it is good to raise your head a little higher, because a little higher can prevent your head from being congested and raise your chest a little, so that you can breathe smoothly, slow down the blood flow in your lower body and lighten your heart.