What are some good ways to improve sleep quality?

Adjusting the mentality is the most important, and then appropriately adjust the sleeping environment, such as a quiet and comfortable environment, drink some milk, and listen to a little light**, which are all better choices.

Do a moderate amount of exercise before going to bed to achieve a warm-up effect; You don't have to exercise vigorously. It is not advisable to watch TV or surf the Internet before going to bed at night, because it will cause the cerebral cortex to be excited. Drink a glass of warm milk before going to bed and scald your feet

Regulate your daily life, eat regularly, etc.

As the saying goes, medicine is not as good as food, and food is not as good as sleep, and the ancients have long recognized the importance of sleep in regulating the body's qi, blood, yin and yang. When you sleep well, you will be full of energy and you will not be tired during the day. In the "Emperor's Inner Canon", it attaches great importance to sleep, the so-called "autumn harvest and winter storage" and "autumn and winter yin" emphasize the importance of autumn and winter sleep.

Relax before bed, reduce the use of electronic devices, and exercise during the day.

Eat apples, soak your feet, and don't drink too much water before bed.

Sleep quality can be improved by improving your daily routine. General lifestyle habits can affect the quality of sleep, so you can adjust your sleep by cultivating and maintaining a relaxed lifestyle.

1. Drink black wolfberry (Huiran Youpin black wolfberry) soaked in water every day, black wolfberry is rich in anthocyanins, anthocyanins can protect cranial nerves from being oxidized, after eating the anthocyanins in black wolfberry, people feel that their minds are greatly awake, and their sleep is thoroughly improved.

2. Stick to a regular schedule and don't sleep too late on weekends. If you sleep late on Saturday and late on Sunday, you may have insomnia on Sunday night.

3. Don't eat and drink before going to bed. Eat a small amount of dinner about two hours before going to bed and don't drink too much water, as constant going to the toilet at night can affect the quality of sleep; Don't eat spicy oil-rich foods at night, as these can also interfere with sleep.

4. Stay away from coffee and nicotine before going to bed. It is recommended that you do not drink coffee eight hours before going to bed.

5. Choose a workout time. Afternoon exercise is the best time to help you sleep, and regular physical activity can improve the quality of your night's sleep.

6. Keep room temperature slightly cool. A slightly cooler temperature in the bedroom helps with sleep.

7. Sleep well at night. Daytime napping can lead to "deprivation" of sleep at night. Sleep during the day is strictly limited to 1 hour, and you can't go to bed after 3 p.m.

8. Be quiet. Turn off the TV and radio, as silence is very beneficial for improving the quality of sleep.

9. Comfortable bed. A comfortable bed gives you a good sleeping space. Also, you want to make sure that the bed is spacious enough.

10. Take a bath before going to bed. A warm bath before going to bed can help you relax your muscles and help you sleep better.

11. Don't rely on sleeping pills. Always consult a doctor before taking sleeping pills, it is recommended that you do not take sleeping pills for more than 4 weeks.