english project

Sleeping Habits

Do you want to be productive, mentally sharp, emotionally balanced, and full of energy all day long?
The secret to getting good sleep every night:
Before you go to sleep don't drink tea and coffee, but you can drink a cup of milk. you can do some exercise or reading a book if you can't to sleep, it's make you feeling better and relax. The key is to experiment. What works for some might not work as well for others. It’s important to find the sleep strategies that work best for you.
How to sleep better tip 1: Keep a regular sleep schedule:
• Set a regular bedtime.
• Wake up at the same time every day.
• Nap to make up for lost sleep.
• Be smart about napping.
• Fight after–dinner drowsiness.
How to sleep better tip 2: Naturally regulate your sleep-wake cycle:
Increase light exposure during the day:
• Remove your sunglasses
• Spend more time outside during daylight.
• Let as much light into your home/workspace as possible.
• If necessary, use a light therapy box.

Boost melatonin production at night:
• Turn off your television and computer.
• Don’t read from a backlit device at night (such as an iPad).
• Change your light bulbs. When it’s time to sleep, make sure the room is dark.
• Use a flashlight to go to the bathroom at night.
How to sleep better tip 3: Create a relaxing bedtime routine:
Make your bedroom more sleep friendly:
• Keep noise down.
• Keep your room cool.
• Make sure your bed is comfortable.
How to sleep better tip 4: Eat right and get regular exercise:
• Stay away from big meals at night.
• Avoid alcohol before bed.
• Cut down on caffeine.
• Avoid drinking too many liquids in the evening.
• Quit smoking.
How to sleep better tip 5: Get anxiety and stress in check:
Relaxation techniques for better sleep:
• Deep breathing.
• Progressive muscle relaxation.
• Visualizing a peaceful, restful place.
How to sleep better tip 6: Ways to get back to sleep:
• Stay out of your head.
• Make relaxation your goal, not sleep.
• Do a quiet, non-stimulating activity.
• Postpone worrying and brainstorming.


How to sleep better tip 7: Know when to see a sleep doctor:
• Persistent daytime sleepiness or fatigue.
• Loud snoring accompanied by pauses in breathing .
• Difficulty falling asleep or staying asleep.
• Unrefreshing sleep.
• Frequent morning headaches.
• Crawling sensations in your legs or arms at night .
• Inability to move while falling asleep or waking up .
• Physically acting out dreams during sleep.
• Falling asleep at inappropriate times .