1. Go to bed early
Everyone has a mental clock. If you don’t sleep during the time when your body needs to repair, hormone secretion, protect the liver, and detoxification, then it’s hard to make up for it later.
2. Avoid using your phone or working before going to bed
Playing with your phone before going to bed, especially if you are working, will cause your brain to stay highly active. It often takes 30 minutes to an hour to calm down. Therefore, you must let your brain enter a calm state before going to bed.
3. Don’t eat before bed
If you feel hungry at night, don’t eat, because there’s a high chance you won’t be able to fall asleep after eating.
4. Slow down your breathing
A simple but very effective way is to take slow, deep breaths. You can use the 4-2-4 breathing method, where you count to four when you inhale, hold your breath for two counts, and then count to four when you exhale.
5. Take a hot bath
People who take a hot bath before going to bed fell asleep 36% faster, had better sleep quality, and feel more rested the next day.
Jet lag has a significant impact on sleep quality, especially for people who need to travel frequently. The disruption of the biological clock caused by jet lag can lead to sleep disorders.
So how can you quickly adapt to jet lag?
6. Sunbathing
If time allows, be sure to get some sunbathing. You will find that your body slowly adapts to the local climate and time after sunbathing.
7. Connect with local nature
For example, you can go to the beach, walk barefoot on the sand, and feel the local nature, which is very helpful for you to adjust to jet lag.
8. Don’t put pressure on yourself
Don’t stress about having to adjust perfectly — that pressure can actually make it harder to adapt to the time difference. Just go with the flow. The best way is to relax yourself, such as basking in the sun and getting in touch with nature as mentioned earlier.
Sleeping is truly important for everyone. Many parents will tell you to go to bed early. Don’t be annoyed because they really care about you.If you sleep well, health will follow you. I hope everyone can try the above recommended methods and have a good sleep.
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