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5,. 以多種方式進食。
如果晚上睡眠中斷,請確保您全天吃飽飯和多樣化。. 含碳水化合物的晚餐也可以幫助您入睡。. 如果晚上脂肪食物和濃烈的香料會導致胃部不適,請避免食用。.
還討論了含色氨酸的食物對睡眠的影響。. 例如,乳製品,雞蛋和肉中的色氨酸是人體自身睡眠激素褪黑激素的前體。. 沒有科學證據證明這種作用,但是晚上不吃水果凝乳或火腿奶酪三明治是不利的。.
6。. 使臥室變暗,涼爽和平靜。
為和平睡眠創造一個良好的框架。. 夢在黑暗中味道更好,因此如果需要,可以遮光窗簾。. 還要檢查臥室的溫度:在24度以上的房間中,睡眠更容易中斷,並且REM睡眠和深度睡眠的減少。. 醒來前體溫升高,即. 涼爽的約20度臥室可以幫助改善睡眠,尤其是在早晨。.
智能設備不應該上床睡覺,最好在睡前一個小時將它們放在一邊。. 與社交媒體相反,您應該更喜歡在床上瀏覽一本輕鬆的書或雜誌。.
