Is there any good way to improve sleep quality?

To improve the quality of sleep, you can pay attention to: 1. Take a hot bath before going to bed, which helps you relax and fall asleep in a refreshing state. 2. Sleep and listen to some light ** to help you fall asleep, and a good ** can also make people overcome.

3. Don't eat too much before going to bed, falling asleep soon after a full meal will lead to indigestion, and abdominal fullness will affect sleep. 4. Choose comfortable and skin-friendly bedding, such as cotton and silk, and ventilate the bedroom properly before going to bed.

You can do a certain amount of exercise before going to bed to make your body tired, you can also drink a glass of hot milk, or drink some red wine, or put some flowers to help you sleep, which is conducive to improving your sleep quality.

Sleep in a dark, quiet and comfortable room, turn off **, do not drink caffeinated beverages such as coffee and strong tea within 4 hours before going to bed, practice moderately in the afternoon or evening, and maintain a good work and rest routine.

1.Drink a cup of hot water before going to bed, so that you can flush out toxins from your body.

2.Take a warm shower before going to bed to wash away the tiredness of the day.

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.

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.