What time does sleeping count as staying up late? What is the best sleep time? 8 truths that I knew earlier. Good morning

So on a sleepless nightThis masterpiece was bornThe reasons for insomnia vary for everyone, and symptomatic treatment is the most effective. But there are also some general sleep aid methods that you can refer to

So on a sleepless night

This masterpiece was born

The reasons for insomnia vary for everyone, and symptomatic treatment is the most effective. But there are also some general sleep aid methods that you can refer to.

Keep the sleeping environment comfortable and quiet. Dark environment is more conducive to stimulating the secretion of Melatonin and promoting sleep.

You can do some soothing activities, such as yoga, mindfulness meditation, listening to Light music, etc. to keep your body and mind relaxed.

Do not drink stimulating beverages such as strong tea, coffee, etc. before bedtime. Eating less high fat foods is not conducive to digestion and affects sleep.

If you have been lying in bed for half an hour and still feel no sleep, don't force yourself to fall asleep, and don't look at the time to avoid increasing anxiety.

At this point, you can get up and do something to relax and unwind, until you feel sleepy before going to bed.

References:

[2] Wittmann, M, Dinich, J, Merrow, M& Amp; Roenneberg, T (2006). Sociojetlag: misalignment of biological and social time. Chronobiology International, 23 (1-2), 497-509

[4] Zhang Yanfei, Liu Guorui, Li Ziyang, Liu Wei. Clinical application of Cognitive behavioral therapy in insomnia [J]. Chinese Journal of Health psychology, 2018, 26 (08): 1277-1280. DOI:
10.13342/j.cnki.cjhp.2018.08.041

[5] Zhao Zhengqing, Li Yanpeng, Xiang Xiaoxia, Zhuang Jianhua, Zhao Zhongxin. Pathogenesis of chronic insomnia and cognitive Behaviour therapy [J]. Chinese Journal of Clinical Pharmacology and Therapeutics, 2021, 26 (05): 482-486

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