1 Take a warm bath one hour before sleep.( It took about 1 hour to cool down) the internal temp /core bod temp is the key to fall asleep. when the temp goes down, it makes us drousy.
2 Stay in the bedroom only for sleep and wake up at the same time each day.(sleep restriction. Spend less than 6 hours in bedroom)
3 Idea napping time: 2-5 PM, around 30 minutes
4 Snoring can be linked with health problem.
5 Coffee and wine, how do they exactly affect our sleep. 10-15 mins to go into the first phase of sleep. Coffee makes more light sleep, less deep sleep, hard to sleep. sleep is consist of 5 stages, around 1.5 hours. Acohol helps to fall sleep but not to maintain it.
6 Melatonin level affects sleep. Early risers could use blue light to mimic daylight to decrease melatonin level.
7 Carbohydrate makes your more sleepy and less alerted. Protein does the opposite.
Carbohydrate--insulin--help tryptophan get into brain-more serotonin
Protein--amino acid- obstacle tryptophan
8 jag lag: beat
Avoid food on the ride, have the food in local time
9 relax your muscles by strengthening first then relax.
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