拒绝失眠，小妙招让你入睡so easy_百科

拒绝失眠，小妙招让你入睡so easy

A large meal or spicy snack too close to bedtime can leave your digestive system working overtime while the rest of your body lies awake. And alcohol may make you drowsy, but it will disrupt your sleep patterns later in the night and keep you from getting the deep, which you need to feel refreshed.

If you drink a lot of any liquid before bed, for that matter, you may be up throughout the night using the bathroom.

Take a hot bath

Your temperature naturally dips at night, starting two hours before sleep and bottoming out at 4 a.m. or 5 a.m., according to a study conducted by New York Hospital-Cornell Medical Center in White Plains, N.Y. When you soak in a hot tub, your temperature rises—and the rapid cool-down period immediately afterward relaxes you.

Two hours before bed, soak in the tub for 20 or 30 minutes, recommends Joyce Walsleben, PhD, associate professor at New York University School of Medicine. “If you raise your temperature a degree or two with a bath, the steeper drop at bedtime is more likely to put you in a deep sleep,” she says. A shower is less effective but can work, as well.

Lay out your clothes

You can help your body recognize that bedtime is imminent by setting routines and repeating them every night.

“We suggest that people establish regular nightly routines before they get into bed, to help their brain shift into sleep mode,” says Gary Zammit, PhD, director of the Sleep Disorders Institute in New York. “Laying out your pajamas, brushing your hair and your teeth—these habits can be very sleep-conducive.”