The new era is an era in which everything is interconnected. The new era is an era in which new things emerge frequently. The new era is also an era in which "Yali Mountain is big". For those who strive, there is not enough time and energy. , the efficiency is not high enough... The main reason is that sleep is not good enough. If you sleep well, you will wake up energetic and energetic, and feel confident in doing anything. If you don't sleep well, you will feel dizzy, exhausted, depressed, and unwilling to do anything the next day. Do you often feel this way?

Sleep is as important as breathing. It is a process in which the entire body and mind completes rest, recuperation, and energy storage. A person can go without eating for more than ten days and without drinking water for a week, and there will still be no big problem. However, if a person does not sleep, he can only persist for 5 days at most. After more than 5 days, the person's spirit will collapse, hallucinations will occur, seriously affecting physical and mental health, and even threatening life safety. Therefore, how to get a good night's sleep is particularly important for modern people with a fast pace of life, high work pressure, and heavy study tasks. Many people suffer from neurasthenia, depression, isolation, and madness due to poor sleep quality, which seriously affects their study, work and life, and even affects their life and health. So how to get a good night’s sleep starts from below.

Japanese scholar Yukio Matsumoto has developed a "four-hour efficient deep sleep method", which can help people sleep efficiently in a short period of time and gain health. I have summarized and summarized several methods for you to help you sleep deeply.

1. Choose appropriate preparation before going to bed

1. Take a bath before going to bed ( Foot soaking): Taking a bath can stimulate the body's parasympathetic nerves and make people feel relaxed physically and mentally. The water temperature of the bath before going to bed should not be too high. The temperature should be between 38-39 degrees, and 15-20 minutes is appropriate. You can choose how long to soak according to your own physique.

2. Drink before going to bed: Drinking before going to bed has a good sleep-promoting effect for many people. You can choose red wine, sake, etc. for drinking before going to bed, or you can also drink a small amount of white wine. (Depending on personal circumstances) It is not recommended to drink beer. Beer has a beneficial effect on urination, but is detrimental to sleep.

3. Use aromatherapy: Women can use comfortable and gentle fragrance to relax the body and mind. Use aromatherapy in your bedroom before going to bed to help you fall asleep quickly.

4. Listen to soothing music: Soothing music, especially pure music without lyrics, is most suitable to listen to before going to bed.

5. Read before going to bed: It is recommended to read more study books and religious books instead of novels with exciting plots or horror mystery novels.

6. Do eye exercises before going to bed: Eye fatigue will affect the speed of falling asleep and weaken the quality of sleep, so doing eye massage or eye exercises before going to bed can relax the eyeballs and help you fall asleep quickly.

7. Comb your hair before going to bed: There are many acupuncture points on the head. Combing your hair before going to bed is mainly to massage and stimulate the acupuncture points on the head, dredge the blood circulation in the head, eliminate brain fatigue, and allow the brain to quickly enter Dreamland.

8. Walk before going to bed: After dinner and before going to bed, it is appropriate to go for a walk outdoors to breathe fresh air, help digestion in the body, reduce the burden on the body organs after sleeping, and give yourself some peace and quiet through simple physical exercise. of sleep.

2. Sleep at a fixed time

Everyone will sleep at different times due to different levels of fatigue during the day, but taking a proper rest at a fixed time can help improve the body's biological clock, promote and Improve sleep. Especially when you feel sleepy sometimes, be sure not to do anything stimulating, otherwise your sleep quality will definitely be poor. Yukio Matsumoto believes that people fall asleep at different times and get different sleep quality. Before one o'clock in the morning, the best time for sleep is the best time. That said, going to bed earlier is best.

3. Create a good sleeping environment

An uncomfortable sleeping environment can easily make people nervous and make it difficult to fall asleep. Everyone should adjust their sleep environment. The first is the indoor temperature, 25 degrees Celsius is most suitable for sleeping. Second, indoor colors should be mainly cool colors, and it is best not to use warm colors such as yellow and red in the bedroom decoration.

4. Use up as much physical energy as possible during the day

A good mood and tired body are the best "sleeping pills". If you do nothing during the day and are energetic, you will generally not get good results. Deep sleep, or a shorter period of deep sleep? Therefore, we must find a way to consume our body’s energy during the day. If we are not busy at work during the day, we can do fitness activities in the afternoon or evening; we can also actively think and study during the day to give full play to the true function of the brain. , you can perform some high-intensity brain activities. It can also improve memory through nutritional supplements, inhibit the speed of brain aging, and improve symptoms such as insomnia, forgetfulness, and neurasthenia caused by stress and depression.

5. Keep your mind calm

As the saying goes, life will be unsatisfactory nine times out of ten. There are too many unsatisfactory facts in life, but if we take the troubles of the day to think about before going to bed, then your sleep quality will definitely be a problem. Often, we suddenly feel unsafe, or feel easily angry for no reason. This is often due to excessive pressure in our lives and work. Therefore, if you want to fall asleep quickly, you should learn to calm yourself, forget distracting thoughts, and release stress.

6. If you can’t sleep, just don’t sleep.

For a friend who suffers from insomnia, not being able to sleep is really uncomfortable. In fact, from another perspective, not being able to sleep is not a bad thing. During the period of not being able to sleep, we just have time to get up and do things we haven’t done, or quietly think about things we need to figure out. . If you change your attitude towards insomnia, insomnia may not bother you anymore.

7. Sit quietly for 30 minutes before going to bed. Modern people often practice yoga and meditation. A moderate amount of yoga exercise and meditation before going to bed, supplemented by slow-paced breathing, can make people feel sleepy and help improve sleep quality.