How can I sleep better?

If you want to sleep well, you must have a good habit, work and rest on time, and pay attention to the problem of indoor light to ensure that the human body secretes melatonin normally.

Solution 1: Turn your bedroom into a haven of rest.

First of all, your bedroom must be quiet, dark and dark, because the dark environment promotes the production of melatonin by the pineal gland, which controls the cycle of day and night. This hormone is the little thing that controls the 24-hour biological clock. It's a small thing that plays a big role in your sleep, so don't underestimate it.

Use heavy, opaque curtains to block out external light sources, and use fans or white noise to mask annoying sounds. Cool temperatures can help you fall asleep, so adjust your thermostat well, too. Of course, opening windows or using electric fans is good for indoor air circulation.

If the indoor air is too dry, you can also use a humidifier. If you don't fall asleep in this comfortable sleeping environment, then you can go to the hospital to see if you have insomnia.

Solution 2: Calm your stomach.

Whether you're too full or hungry can interfere with sleep. Don't eat a big meal before going to bed, or tell your small intestine not to sleep. On the other hand, if your stomach is still full when you put it down, then stomach acid will flow back into your esophagus.

If you're really hungry, eating a carbohydrate-rich snack can trigger the release of serotonin in the brain, which can help relax the body. Try graham crackers or a bowl of cereal. Paired with milk or a small portion of turkey, these foods are rich in amino acids and also promote sleep.

Remember, don't eat indiscriminately before going to bed, otherwise it will affect your sleep as a trivial matter, and it will not be good if it affects your health.

Solution 3: Be careful with caffeine before going to bed.

Excessive caffeine every day, even if it doesn't affect sleep time, can lead to irregular sleep. When you're 50, your metabolism slows down, so caffeine stays in your body for longer periods of time – even 10 hours. Only 6 cups of tea and coffee can be brought up to 2 hours before going to bed.

If that doesn't work, quit caffeine. Caffeine can make you and keep you up at night. No one will be stupid enough to go to bed and coffee, but I still have to say that staying up late at night should not drink too much coffee, which will be harmful to the body.

To improve sleep, you should do this:

First, we must adjust our emotions well, not too much pressure, not excessive anxiety, because emotions have a great impact on sleep.

Second, you should participate in outdoor physical activities as much as possible, which can not only improve your mood, but also develop good exercise habits, which is very helpful for improving sleep quality.

Third, avoid overeating before going to bed, and don't be too hungry, too hungry and too full will have a certain impact on the quality of sleep. Fourth, drink a glass of warm milk before going to bed and avoid stimulant drinks such as coffee and strong tea.

Fifth, you can listen to soothing ** before going to bed, which helps to promote sleep.

1.Creating a good sleeping environment A comfortable and good sleeping environment requires "quiet, dark light, relaxing smells, and soft tones". Create a good sleeping atmosphere, keep the room quiet, and let yourself fall asleep consciously.

Try to turn off the lights before going to bed; Pillows and beds are important conditions for ensuring sleep, in order to prevent insomnia, it is best to choose a wooden bed, and the height of the pillow should be 6 9 cm; If you put some light aromatherapy (such as lemongrass, lavender, etc.) in the bedroom, it can relax the body and mind and help you sleep. In addition, white, light blue and light yellow walls create a relaxing environment and help you sleep.

2.Adopt a reasonable sleeping position If the sleeping position is not right, it will compress the organs of the body, and the quality of sleep will naturally be affected. Scientific studies have shown that the best sleeping position for people is to sleep on the side, especially on the right side, which is beneficial to the heart, liver and other organs.

Remember not to sleep on your back or stomach, which is not only easy to injure the cervical spine and lower back, but also easy to cause unsmooth airways. It's best not to stay up late Traditional Chinese medicine believes that staying up late violates the laws of nature and also breaks the corresponding health laws of heaven and man. Staying up late for a long time will cause the body's immune function to decline, endocrine disorders, and lead to a decrease in sleep quality.

Therefore, it is better to go to bed on time and not stay up late. Studies have shown that the best time for people to sleep is between 11 p.m. and 1 a.m., which is the time of deep sleep for the human body and the time for detoxification of the lymphatic system and liver and kidneys.

3.Adjust the biological clock in time after staying up late Staying up late will disrupt a person's normal biological clock and easily cause insomnia. The principles of remediation are:

Change back to the original routine, that is, no matter how late you slept the day before, you must get up the next day according to the previous time regularity, so as to ensure that the subsequent sleep time is advanced. In addition, it is best not to stay up more than twice a week, otherwise it will be difficult to adjust the biological clock.

Don't worry too much about the amount of sleep you get The amount of sleep you need varies from person to person, and as you get older, your sleep decreases. A person does not have to sleep 7 or 8 hours a day, and a reasonable amount of sleep should be based on "being able to relieve fatigue, keep the spirit happy, and be able to carry out a good day's work and study". On the other hand, if you are overly concerned about the amount of sleep you get and are often unsettled by sleeping half an hour less, then it can only be harmful to "having a good night's sleep".

How to improve sleep 1 Studies have shown that people who skip dinner or only eat vegetables will have worse sleep quality, so the first one is to eat well 2 Take a hot bath 1 hour before going to bed, not only sleep well, but also increase metabolism, which helps ** 3 Don't play with your mobile phone before going to bed.

Insomnia is frequent, the brain is overtired, boiled water makes 1 cup of tea, clears the heart and moistens the lungs, and sleeps better.

Relax your mind, eat right, and exercise properly.

Insomnia can't sleep too painful, scrape it with a comb at home, sleep well, and people are fine.

How to improve sleep 1 Studies have shown that people who skip dinner or only eat vegetables will have worse sleep quality, so the first one is to eat well 2 Take a hot bath 1 hour before going to bed, not only sleep well, but also increase metabolism, which helps ** 3 Don't play with your mobile phone before going to bed.

Arrange work and rest time reasonably and strengthen physical exercise.

How to improve sleep 1 Studies have shown that people who skip dinner or only eat vegetables will have worse sleep quality, so the first one is to eat well 2 Take a hot bath 1 hour before going to bed, not only sleep well, but also increase metabolism, which helps ** 3 Don't play with your mobile phone before going to bed.

For people who are deficient in qi and blood, longan with "one thing" boiled water, a cup every day.

Soaking your feet before going to bed is good for blood circulation throughout the body, deepens sleep, and prevents diseases.

Drinking a glass of warm milk before bed can also help you get a good night's sleep.

A normal and natural mindset should be maintained. There is no need to worry too much about insomnia, the more nervous you are, the more you force yourself to fall asleep, and the result is counterproductive. Some people are even more nervous about insomnia for many days in a row, thinking that if they continue like this, their brains will not be rested, and they will not live a short life, but they will also get sick.

Excessive anxiety caused by such worries is even more harmful to sleep itself and to its health.

For people with long-term insomnia, the cause of insomnia should be identified, and the symptoms of insomnia caused by the disease should be sought medical attention in time.

In addition, try to ensure that you do not overuse your brain before going to bed, eliminate all distractions, and keep quiet. In addition, pay attention to the quiet environment in the bedroom and the fresh air, which can also improve the quality of sleep.

Drink some pure milk and don't overthink it.