Go to bed early
We can start by waking up early and going to bed early. The reason why people lie in bed not wanting to wake up depends on two factors: temperature and the rate of increase of the hormone cortisol.
So as soon as the alarm clock rings, wake up, pull the curtains to expose your body to light, drink a glass of warm water, take a shower to speed up the process of increasing body temperature and cortisol, waking up your brain so you can work more effectively.
By simply adjusting to the time zone difference to wake up 30 minutes earlier, 80% of people can successfully develop the habit of waking up early.
The stress-fighting hormone cortisol peaks an hour after waking up. This is the best time to make the most of your morning.
Don't make your mind more tired before going to bed
After the brain has been under emotional pressure from processing information throughout the day, it needs some time to relax and organize the information.
So, at least 2 hours before going to bed, keep your cell phone out of sight, to get rid of the “addiction” of wanting to pick up the phone and scroll.
Hot bath
When you take a bath, your body temperature increases and after you take a bath, your body temperature gradually decreases. You always feel sleepy after taking a hot bath. This helps you fall into a deep sleep.
It is important to note that the recommended temperature of hot water is 40-41 degrees Celsius. If the temperature is higher than 42 degrees Celsius, it will stimulate the sympathetic nervous system, making people awake and affecting sleep.
At the same time, keep the room temperature while sleeping at around 27-28 degrees Celsius. In principle, keeping the body temperature lower can reduce body temperature and cortisol, making it easier for you to fall asleep.
