Sleep problems at present has become the topic of globalization.According to British media reports, a new survey found that 50% of British people sleep less than six hours a night, the person of 18% even less than 5 hours of sleep.British doctor Chris the Edinburgh sleep centre,Idzikowski, who found that sleep-deprived people feel exhausted after three-quarters of the early, a quarter will be too tired to work early.

As a result, the Edinburgh sleep centre gave less sleep ten Suggestions to improve the sleep.

1. Eat much food less.Some insomniacs tend to 3 o 'clock in the morning wake up, it is probably because lower blood glucose, the body begin to secrete adrenaline.To this, nutritionists Marilyn.Gladwell suggests: the best stable blood sugar during the day, to eat every three hours, but don't eat too much at a time;If before going to bed hungry, might as well drink hot chamomile tea, eat oatmeal cookies.

2. Turn off the phone.Make a phone call or send messages can let a person too excited, it's easy to cause insomnia.Therefore, if there is no urgent things, had better turn off the phone in the evening.

3. Clean up the brain.In your bed put away a pen and paper, write out your anxiety at any time, so that you will no longer worry about, you can sleep well.

4. Listen to songs with hypnosis.When sleeping, listen to songs hypnosis, it will play out like "sleep is a natural process, without effort.It is very easy to sleep well..."And so on.In this way, you will slowly sank to the given situation, help to sleep as soon as possible.

5. Regular life.Get into a regular routine time helps regulate sleep cycle;Don't stay in bed for a long time over the weekend.

The 6.Take a showerThe water temperature is lower.Hot bath before going to bed can make a temporary increase in body temperature, then naturally fall, may affect sleep.So, take a bath when the water temperature is relatively down, reduce the body to adapt to changes in temperature, the process of can let you sleep better.

7. Do take a deep breath.Can do take a deep breath, breathe in through your five seconds, then hold your breath for 5 seconds and finally exhale, repeat 3 times.This action can produce relaxing substances endorphins, the brain to calm down as soon as possible.

8. Don't play games in the evening.Young people before going to bed will not be affected by bright flash screen in the game, but adults will feel too excited, the sleeping brain also operate at a high speed.

9. Keep the temperature of the foot.Keep the feet warm can improve sleep quality.

10. Abide by the rules for 20 minutes.If you are unable to sleep down 20 minutes, then get up to do something else, until sleep back to bed again.