1. Put a fresh fruit on the bed

In the autumn, indoor air does not circulate, and there are relatively many germs. If you put an orange in the bedroom, the fresh smell can stimulate the nervous system's excitement, make people feel refreshed, clear the dirty air, and beautify the indoor environment.

From the perspective of Chinese medicine, the flavor of oranges can be used to moisten, spleen, avoid phlegm, and open up. In addition to refreshing and refreshing, when the feeling of fatigue, stomach and intestines in the winter, indoor air does not circulate, there are relatively more bacteria, If you put an orange in the bedroom, the fresh scent can stimulate the nervous system's excitement, make people refreshed, clear the dirty air, and beautify the indoor environment. From the perspective of Chinese medicine, the flavor of oranges can be used to moisten, spleen, avoid phlegm, and open up. In addition to refreshing, when feeling tired, full of bloating, and not wanting to eat, smell the orange fragrance properly. Can relieve symptoms of discomfort.

In addition, the scent of aromatic can calm people and put the orange on the bedside, which is also conducive to sleep. The soft color of the orange will give people a warm feeling. Therefore, the orange is an ingenious decoration in the winter season. In particular, the orange peel is placed on the radiator, and the heat will help to volatilize the aromatic flavor.

In addition to oranges, there are many aromatic fruits, such as apples and bananas, which have a certain influence on the purification of the indoor environment. However, these odors can only serve as auxiliary treatments for maintaining health, and they need to reach a certain concentration. Therefore, in the winter, it is still necessary to pay attention to the ventilation of many windows, especially in sunny periods. After all, ultraviolet radiation has a stronger disinfection effect and should eat more vegetables and fruits that can enhance immunity.

2. count down from 300, decrement by 3 each time

Many people fall asleep because it is difficult to distract, and this complex and boring way of counting is an effective distraction.

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3. Drink hot milk before going to bed

After taking a shower, you can have a cup of hot milk. Milk has a calming effect and makes people sleep peacefully. Business travel is inevitable, but eating too much at dinner can also affect sleep. Although alcohol can help sleep, but it will release a natural stimulant in the metabolic process, will destroy the sleep at midnight, once you wake up, it is difficult to fall asleep. Therefore, you should not drink before going to bed.

4. Don't drink coffee after 2pm

If you have trouble falling asleep, it's best not to eat caffeinated foods or drinks after about 2pm. The role of caffeine in the body lasts for more than 8 hours. After 50 years of age, caffeine stays in the body for 10 hours even as metabolism slows. Therefore, caffeine not only affects sleep, but also reduces sleep quality.

5. Take a hot shower before going to bed

60-75 minutes before going to bed to take a hot bath, water temperature not less than 38 degrees Celsius, bathing time is not less than 20 minutes. The thermal bath helps to relax the muscles and increase the core temperature of the body. When you leave the bathtub, the body temperature will gradually decrease, and the brain's melatonin secretion will increase, making you tired and more likely to fall asleep.

6. Pay attention to the bedroom lighting

The bedroom light has the function of adjusting the biological clock. Too bright can lead to a decrease in the secretion of melatonin in the brain, and it is too clear to sleep. It is best to choose a darker, softer reading light before going to bed. It is best to turn off all light sources during sleep.

7. Buy a comfortable bed

Usually changing a comfortable mattress can greatly improve the quality of sleep. Too soft a mattress can lead to bad sleeping posture and stiffness and back problems. Under normal circumstances, mattresses should be replaced every 5 to 10 years.

8. Lower the bedroom room temperature

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