Close relationship between life and sleep
Cultivate your sleep
The moment of wake up determines the sleep quality at night
Exposure to sunlight in the morning upon awakening, our circadian biological clock will be reset as a new day. About 16 hours later, our circadian biological clock will tell you that "it's about time to sleep".
Sober up by taking a hot shower
If you still feel tired after wake up, it is recommended to take a hot shower to warm up your body. There are blood vessels concentrated on the sides of your neck and back areas. Shower improves blood circulation and wakes your body up.
Sleep longer on Saturday only
Sleep longer during weekends can catch up on lost sleep, but it also hinders body's natural rhythms. In order to get up energetically on Monday, sleep longer on Saturday only. The difference of wake up time between weekdays and weekends should not be more than two hours. For example, if you wake up at 7am on weekdays, you can sleep till 9am on weekends.
Aroma promotes sleep. Use different essential oils in the morning and evening to change the mood. It is recommended to use the refreshing grapefruit and tea tree essential oils in the morning; use bergamot, sweet orange or lavender in the evening with a calming and relaxing effect.
Music helps body relax and sleep. Listen to good tempo songs upon awakening; listen to pure music or slow-paced songs before sleep at night. The soft music helps you fall asleep gradually.
Lifestyle and sleep are closely related
Daytime activities determine sleep quality at night. The concept is the same as appetite. Keep your brain and body active during daytime causes sleepiness. It helps you fall asleep easily at night.
Create a good mood in the morning
The way to wake up in the morning is closely related to the sleep quality at night. Exercise upon awakening is the first step to improve sleep quality. Enjoy a delicious breakfast also helps you wake up in the morning.
Moderate exercise in the evening
Exercise while the body temperature is high. It helps increase body temperature and improves sleep quality at night. Office workers can do arm and leg stretching exercises at seat or have a short walk after work, which also helps you sleep better.
Split your meal
The ideal dinner time is at least 3 hours before sleep. If work is busy, it is recommended to split dinner into 2 meals. Have some light food at normal dinner time to give a signal to your body that is a dinner and have some more light food after work to smoothen digestion.
A 15-minute nap
Trigger your body with sleepiness
Drop in body temperature triggers sleepiness. The warm up and cool down of body temperature induces sleepiness. Take a warm bath and let your body cool down. This triggers sleepiness naturally.
Prepare a difficult book
When you cannot fall asleep, read a difficult book, overseas travel album or familiar novel which helps to trigger sleepiness. Avoid reading books related to work, or thick books that cause your hands or arms limp.
Clear your mind
If possible, try to set aside other issues and clear your mind before sleep. Recall all the good things happened during the day and tomorrow's schedule, and keep a calm mood helps fall asleep.
Dim the light
Exposure to light before sleep affects body's natural rhythms and hinders sleep. Turn down the lights gradually after dinner, including lamps, computer and smart phone. Turn off all the lights before sleep to avoid light entering your eyes and prepare to sleep.
Keep the body warm
Herbal tea is a well-known sleep aid since long time ago, especially chamomile and lavender which has a relaxing fragrance. Inhale the fragrance slowly through your nose and mouth can enjoy the state of calmness.
Relax and prepare to sleep
Let the relaxing comic story accompany you, or listen to relaxing music for sleeping. Take off the glasses, chat with your family, write a diary, read a difficult book, etc. Everyone has their own ways to promote sleep.
Keep your feet and neck warm
Create fresh air
Room temperature and humidity affect good sleep quality. During Autumn and Winter, set the room temperature at 18-23°C approximately and turn on humidifier. Besides, using circulator fan can enhance air circulation in which to avoid the wind of the air conditioner from blowing directly on your body. Keep a stable room temperature and fresh air.
Avoid turning lights on when go to bathroom
If you wake up for bathroom during the night and turn the lights on, the brightness stimulates your eyes and makes you difficult to get back to sleep. Use portable torch to avoid strong light entering your eyes, while provides sufficient light source for the path.
Change the bed linen for different seasons!
Adjust room temperature, body temperature and humidity to create a good sleeping environment. Choose bed linen with suitable materials, textures and resilience for different seasons and enjoy a pleasant sleep.