- Reduce or eliminate caffeine, sugar, and stimulants such as energy drinks and sweet foods and alcohol, particularly in the latter stages of the day.
- Reduce the intake of fluids before bedtime to minimize the need to go to the bathroom during the night.
- Don’t go to
sleep on a full stomach, have lighter meals in the afternoon and evening - Sleep in a well ventilated, quiet, dark room with no electronic equipment.
- Avoid looking checking your smartphones and reading / responding to messages and so forth; eliminate other distractions such as television; animals on the bed; using the bed as one’s workspace etc.
- Have a wind-down routine prior to bedtime – for example, no work for one hour prior to sleeping, and perhaps taking a warm bath or shower and turning down the lights.
- Have a
sleep schedule where possible – waking and rising at the same time each day. It is also known that one weekend of ‘catch-up’ sleep is not always enough to offset the impact of a week without adequate and/or consistent sleep; short naps during the day after may be required. - Extras such as essential oils or a spray of lavender mist on the
pillow, sound modifiers with white noise, and earplugs, may also be suggested.
Mike Chang, Sales Manager
Website:
Mb: +86 170 9015 0981 | mike@bjmmf.com | Skype: mike_newin
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