How to adjust your sleep state and how can you improve your sleep state?

Drink some milk before going to bed and don't get too excited.

Improving sleep quality can be done mainly through the following methods. Raising ears refers to good sleep habits:

1. Generally avoid using stimulants such as coffee, strong tea or smoking after 4 p.m.

2. Don't drink alcohol before going to bed, alcohol can interfere with sleep.

3. Regular physical exercise, but avoid strenuous exercise before going to bed.

4. Don't eat or drink too much or eat indigestible food before going to bed.

5. Do not do mental work that is easy to cause excitement or books and movies and television programs that are easy to cause excitement at least 1 hour before going to bed. Before going to bed, try to look at your phone less and play less on the computer to prevent overexcitement and insomnia.

6. The bedroom environment should be quiet and comfortable, with suitable light and temperature.

7. Maintain a regular work and rest schedule. Participate in more sports and strengthen exercise. If necessary, it can be carried out under the guidance of a doctor with some oral sleep aids**. However, it must be taken under the guidance of a psychiatrist and in strict accordance with the prescribed dose.

Work and rest regularly on time and don't stay up late.

Improving sleep quality is mainly from two aspects, one is to carry out mental regulation, and the other is to ensure sleep conditions.

Mental conditioning means that we should find ways to calm our hearts, maintain mental happiness, and avoid major mood swings. Excessive nervousness, excitement, anxiety, envy, anger, panic, depression, etc., are not advisable.

To ensure sleep conditions, the most important thing is to develop a good habit of regular work and rest. Secondly, during dinner, you should not drink strong tea, coffee, or smoke, and your dinner should be light and not overfilled, because "if you have a discordant stomach, you will be restless". The third is to ensure a quiet sleeping environment, and try to reduce the noise of the shots.

Fourth, it is recommended to strengthen physical exercise and enhance physical fitness, but do not exercise vigorously before going to bed, and avoid staring at all things that will make you nervous and excited, so as not to raise yang energy.

A reasonable diet can regulate your insomnia, of course, improper diet will also exacerbate insomnia, and the foods that can play a positive role in insomnia are mostly impulse rich in amino acids, vitamins, high-draft laughing protein, etc.

However, if you want to improve, I think you should use some traditional Chinese medicine to regulate or practice some exerting physical activities to improve the state of sleep, and you should be safe when you sleep.

How can I improve my sleep? You have to go to bed early and wake up early to exercise. Run regularly so that you can sleep well.

How to improve the sleep state, first of all, we must combine work and rest, and then develop a regular work and rest habit to go to bed early and get up early, shouting that Qi Bi should effectively change Zheng Jushan's sleep state as long as she persists.

If you want to improve the quality of sleep, first of all, the first point, then you should pay attention to one of your own rests, and you must rest more, and the second point, the shed waiter is well, take a bath before going to bed, and then I will be much better like this, drink a glass of warm and boiled water.

If you want to improve your sleep, if you want to improve your sleep, that is, if you want to improve your sleep, you want to develop a good habit every day, if you want to improve your sleep, if you want to improve your sleep every day, you want to improve your sleep every day, that is, you want to improve your sleep, that is, you want to improve your sleep, that is, if you want to improve your sleep, you want to improve your sleep, you want to improve your sleep, you want to improve your sleep, you want to improve your sleep, you want to improve your sleep, you want to improve your sleep, you want to If you want to change your creature to Mori and sleep well, that is, to develop a good habit and exercise more every day. Set your biological clock right.

Eat more vegetables. We can eat more vegetables every day, especially some green vegetables, such as spinach, water spinach, broccoli, etc., because vegetables also have a large number of vitamins and vitamins needed by the human body.

Soak your feet more. Soaking your feet can promote a circulation of our blood and improve our sleep state. Especially in winter, it can also expel the cold. People with cold hands and feet should bubble more.

The most important thing is to keep a happy mood and not to think too much about things, otherwise it will be easy to dream.

1. Keep the temperature in the bedroom fresh and pleasant. Most sleep experts believe that the best room temperature for sleep is. If you don't want to turn on the air conditioner all night, you can install ceiling fans, electric fans, or open windows in the bedroom to cool down.

2. Keep it dark and lightless. Several studies have shown that exposure to light before and during sleep can inhibit melatonin secretion, which in turn affects sleep quality. Animal experiments have found that even low light has a negative effect on sleep.

Therefore, a dark bedroom is essential for deep sleep, complete relaxation, and maintaining a regular body clock. Therefore, before going to sleep, all sources of power should be turned off or blocked. If the window is leaking or you are used to sleeping in, you can install blackout curtains.

If the rest space is not completely darkened, you can also choose to sleep with an eye mask on.

3. Shielding noise. If ambient noise is out of your control and interferes with rest, use earplugs or a white noise machine. White noise suppresses ambient noise and makes it easier to fall asleep.

4. Eliminate the influence of TV. Studies have shown that television "steals" people's sleep time. The pictures and sounds in the TV will make people continue to be excited, and the TV light will hinder the human body from adjusting the biological clock.

Therefore, it is best to watch TV only in the living room, or turn off the TV 30 to 60 minutes before you want to fall asleep.