Easy to sleep. Deep sleep. Must read!!🛌🌠🌛

"🌛🌠 Sleep Hygiene is caused by sleep Hygiene, focusing on going to bed and waking up on time during 21.00-23 00, keeping the bedroom dark, quiet and cold (24-26 ° C), abstaining from caffeine and heavy meals 4-6 hours before bed, relaxing with a warm or meditating bath, and abstaining from using electronic screens 1-2 hours before bed.

Essential Tips for Deep Sleep

Sleep Routine: Go to bed and wake up for the same time every day so that the body balances the secretion of melatonin.

🌀🌈 Bedroom Conditioning: The room should be at the right temperature (about 24-26 degrees Celsius), quiet, and completely dark to encourage the body to produce hormones that help sleep.

Abstain from electronics: blue light from mobile phones, tablets and computers, inhibit melatonin secretion, should abstain from bedtime for 1-2 hours.

Food and Drink 🍛🍜🥗: Abstain from alcohol, coffee, and heavy meals during the 4-6 hours before bedtime because they can cause insomnia and waking up in the middle of the night if hungry, recommended warm milk, or banana with tryptophan to help sleep comfortably.

Relax Before Bedtime: Take a warm bath, soak your feet in warm water, meditate, or listen to light music to reduce muscle and mental tension.

💪🏋‍♂️ exercise regularly: At least 30 minutes of exercise. Allows deeper sleep, but should be spared at least 2-3 hours before bed. Otherwise, the body will be too alert.

Breathing Techniques: Try 4-7-8 Breathing Method (4 Seconds Inhale, 7 Seconds Inhale, 8 Seconds Exhale) to Reduce Tension and Enter Relaxation Mode 🛌🛌

Continuously following these instructions will improve the quality of sleep, make the body fully repair itself and wake up with refreshment. "

# Can't sleep tell # Sleep # Sleep tips # lemon 8 diary # Can't sleep, what to do?

* * * * Sleep Aid Click Front Profile * * * * *