The quality of your sleep affects your energy, emotional and mental clarity, your self-control, waist circumference and overall health. However, according to the Centers for Disease Control and Prevention, about a third of adults do not have enough sleep. 
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Although many factors contribute to your ability to fall asleep and maintain sleep, you can help yourself get the best sleep time by ensuring that your bedtime routine and sleep environment are attractive. Oh, your senses - five senses.
h3>1. First darken the room to attract your vision. Alarm clocks, cell phones, street lights and even full moons can affect your sleep quality. These lights send a wake-up message to your brain, which inhibits your body's production of melatonin (sleep hormone), making it harder for you to fall asleep and stay asleep. Robert Oxman, director of the Sleep Life Institute, suggests closing your eyes if you want your bedroom to be completely dark. & Cover the outside light with a shade. If the alarm clock has an LED light, it should be turned over and covered, & quot; Dr. Oexman said.This recommendation also applies to mobile phones: insert the phone outside the bedroom or turn on the "Do Not Disturb" function to prevent the phone from lighting up at night due to notification. Do you need music to soothe your sleep? Audio books? Maybe it's TV? Voice preferences at night vary from person to person. According to the National Sleep Foundation, listening to music or relaxing can help you relax and improve sleep quality. Music can slow down heart rates and even trigger muscle relaxation.
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However, for some people, noise before bedtime may lead to disruption of sleep patterns. When you find out what works for you, keep the noise level at night constant. Once you incorporate music into your nightlife, stick to it to improve your sleep in the longer term.
h3>3. Cool it down, soft and comfortable bedding can let you into a good night, another tactile element is also important: temperature. In the evening, the body temperature begins to drop slowly and continuously until the body starts to warm in the morning, helping you wake up from your dreams. & Dr. Oxman said room temperature of 65 to 68 degrees Fahrenheit was the best choice. A hot bath before bed can also help your body begin to cool down. According to a review of more than 5,000 studies published in the August 2019 Sleep Medicine Reviews magazine, a hot bath or shower (between 104 and 109 degrees) 90 minutes before bedtime can significantly improve your sleep quality and help you sleep an average of 10 minutes faster. h3>4. Smell a soothing scentCan you sniff into better sleep? Essential oils have helped improve sleep quality, according to the National Sleep Foundation. According to a study published in the Journal of the Medical Association of Thailand in April 2012, lavender is particularly associated with hypotension, heart rate and skin temperature. Is
not lavender? Choose a scent you like, Dr. Oxman says, and stick to it even when traveling. Nevertheless, don't choose the odors you often smell during the day. Only by using this scent before bedtime can you help train your body and brain to associate it with sleep. < p > < H3 > 5. Try to taste the sour taste of all five senses. Taste is often forgotten in everyday life before bed. Although warm drinks can be soothing, sour cherry juice is a natural source of the sleep hormone melatonin. Benefits? In a study published in April 2014 in the Journal faseb, those who drank two 8-ounce glasses of sour cherry juice a day slept an average of 85 minutes more.
According to the National Sleep Foundation, eating tryptophan foods can also help you fall asleep. Turkey is a well-known source of tryptophan, but the tryptophan content in eggs, chicken, nuts and dairy products is similar. Combining your favorite tryptophan-containing food with carbohydrates can make it a more effective hypnotic.