How can I make a good quality sleep?

To improve the quality of sleep, it is necessary to carry out from the aspects of work and rest, diet, exercise, and environment. The details are as follows:

1. Work and rest: go to bed on time every day and get up on time, but if you play mobile phones or games before going to bed, it will not only occupy the sleep time, but also make the brain nerves in an excited state, and electronic products with radiation will affect the nervous system, causing people to wake up easily, fall asleep and become difficult or have been in a light sleep state. So, half an hour before going to bed, you should turn off all your electronic devices, and if you feel bored, you might as well read some helpful books.

2. Diet: If the quality of sleep is not good, you can eat dinner a little earlier, so that the stomach can digest the food in advance, and there will be no satiety, which will affect people's normal sleep. You can usually eat some foods that help you sleep, such as eating Ganoderma lucidum can calm the nerves and replenish qi, so that patients with insomnia can calm their minds and improve their sleep quality.

Foods such as longan and bananas contain tryptophan, which can stabilize a person's mood and improve sleep. Vegetables, oats, egg yolks, lean meat and other foods contain copper and iron, which can provide oxygen to the brain, delay the operation of the brain, and eat more to help you sleep. It should be noted that caffeine and nicotine will cause people to be excited to a certain extent, and this excitement is not conducive to entering a good sleep state, so within two hours before bedtime, you should avoid eating caffeinated foods and do not smoke.

3. Exercise: In the afternoon, you can do some exercise appropriately, and exercise in the afternoon can help you sleep, because after exercise, the body's functions will need to rest, and at night, you can easily fall asleep. However, in the time before going to bed, it is not advisable to do strenuous exercise, you can move a little, just move your muscles and bones, do too strenuous exercise before going to bed, it will make people feel very tired, and it will also have a certain impact on sleep.

4. Environment: Pay attention to the ventilation of the living environment, maintain a suitable temperature, control the room temperature at about 20, control the humidity at about 60%, change the bed sheets and bedding frequently, and keep the size and comfort of the pillow size. The light must be turned off before going to bed, because only in the dark stare environment, it is conducive to the production of melatonin, to help people fall asleep, if the light is turned on to sleep, it will destroy melatonin, resulting in people's psychological and physiological disorders.

Is it better to sleep longer and better? I think the answer is no.

High-quality sleep should ensure the duration of deep sleep. Generally speaking, people spend 1 2 hours of deep sleep per day. Insufficient deep sleep can affect physical health.

High-quality sleep should ensure a reasonable total sleep duration. Generally speaking, it is advisable to keep a daily sleep time of 6 to 9 hours. Too short or too long is not good for a healthy life.

The author himself is weak, and insomnia is a common thing. Maybe it can satisfy the sleeping time of ordinary people, but it is not enough for me. So, I think the amount of sleep varies from person to person.

.Stick to a regular routine 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.

2.Don't eat or 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.

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

4.Select 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.

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

6.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.

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

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

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

10.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.

Of course, it is to eliminate interference, and it is also related to the secretion of melatonin. People only have effective sleep when they go in and out of deep sleep, and light sleep will be very tired, so it will be better to do some small exercises before going to bed.

The easiest way to go to bed early is to wake up early.