What is the Efficient Sleep Method? What are the ways to sleep effectively

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 and unlit bedroom is essential for falling into a deep sleep, relaxing completely, and maintaining a regular body clock.

Therefore, all light sources should be turned off or blocked before going to sleep. 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.

The 90-minute sleep rule.

Whether it is easy to get sleepy during the day", "whether the mind is clear", "whether there are many mistakes at work" and other wakefulness during the day is the key to judging whether sleep is bad.

The key to determining the quality of sleep is the first 90 minutes after falling asleep. If you fall into a deep sleep within the first 90 minutes, you will be able to achieve optimal sleep. Insisting on going to bed at the same time and waking up at the same time every day is the easiest way to get 90 minutes of sleep.

But for many people who are busy or often need to work overtime, this is not guaranteed. The author's advice here is: sleep for 90-120 minutes first, wait for **90 minutes and the end of the first deep sleep cycle, and then continue working.

How to achieve effective sleep?

5 Efficient Sleep Tips, Whoever Uses Benefits!

1. Soak your feet. Soaking your feet can speed up your body's blood circulation and relieve some of your body aches and pains, thereby helping to relax your body.

For many people, foot soaking can play a certain role in helping sleep.

Prescription: 30 grams of Codonopsis, 30 grams of Atractylodes, 30 grams of Astragalus, 20 grams of sour jujube kernels, 30 grams of Nightshade, 30 grams of crushed magnet.

Among them, Codonopsis, Atractylodes, and Astragalus membranaceus strengthen the spleen and invigorate qi, and are accompanied by sour jujube kernels and nightshade vines to nourish yin and calm the heart, and crushed magnets to calm the liver and latent yang, calm the nerves and calm the nerves.

2. Press the sleep aid acupoint.

Positioning: The midpoint of the line connecting the depression behind the earlobe and the depression under the occipital bone (the midpoint of the line connecting the pampong point and the Fengchi point).

Method: Place the thumb and fingertips on both acupuncture points, first knead and then press, knead and press combined, from light to heavy, mainly press, operate separately, press and knead each acupoint for 2 minutes, and it is advisable to spread the soreness to the surroundings. It can be done during work breaks, three times a day.

3. Eat something delicious.

You can eat some sleep-inducing foods, such as millet, cherries, banana cheese, pumpkin seeds, dried scallops, shiitake mushrooms, sunflower seeds, black sesame seeds, etc.

Health recommendation: sesame beef and potatoes.

This is a famous food therapy recipe that nourishes the liver and kidneys, calms the mind and nerves, and nourishes qi and blood.

Ingredients: 20 grams of gastrodia, 500 grams of beef, 50 grams of potatoes, 20 grams of cooking wine, 10 grams of ginger, 15 grams of green onions, 5 grams of salt, 50 grams of vegetable oil.

Method: Dry and beat gastrodia into a fine powder; Wash the beef and cut into 4 cm cubes; Wash the potatoes and cut them 4 cm large; Slice the ginger and cut the green onion into sections. Heat the wok, add vegetable oil and cook it for 60 minutes, add ginger and green onion and stir-fry until fragrant, add beef, potatoes, salt, gastrodia powder, add 400ml of water, and simmer for 45 minutes.

Directions: 1 time a day, eat 30 50 grams of beef each time.

4. Relax before bed.

You can take a warm bath, listen to **, get rid of distracting thoughts in your heart, relax your body and mind, and help you sleep peacefully.

5. Create a good sleeping environment.

A good sleeping environment includes: a clean and tidy environment, as quiet as possible, good ventilation, and a comfortable temperature (18 to 22 degrees Celsius).

There are several ways to improve sleep quality: 1. Improve the quality of life: reasonable nutrition, because the human body's brain sleep is an active process rather than a simple inhibition process, after reasonable nutrition, the nutrition of all aspects of the brain is sufficient, and all aspects of its functions are improved, including sleep can also be improved; After proper exercise, it can increase the anti-interference of the nervous system, increase the active excitability of the nervous system, and also have anti-fatigue properties, improve the quality and distribution of neurotransmitters, and therefore improve sleep; 2. Don't do too many activities that damage sleep at night, such as drinking strong tea and coffee at night, and being too excited; 3. Don't eat too much at dinner, especially before going to bed, try to avoid eating, especially high-fat, high-protein diet; 4. Don't drink too much water when you sleep at night to prevent overfilling of the bladder when sleeping; 5. If you really don't sleep well, you can moderately use some short-acting sleeping pills to promote sleep, this kind of sleeping pills try to avoid regular use, can be intermittent, such as 2-3 times a week, try to sleep by yourself at other times, this kind of protection of sleep quality has certain benefits.

Fast sleep also has corresponding physical conditions, and not everyone can use the same method to perform fast sleep. In general, you can use to improve the surrounding environment, comfortable bed, dim room, suitable temperature and humidity, you can soak your feet in warm water before going to bed, do not eat 2 hours before going to bed, and the rest is to relax your mind and don't think about other things, so that you can fall asleep quickly.

Ways to go to a quick sleep include drinking a glass of milk before bed, listening to some soothing **, or reading a particularly boring book.

1. Make preparations before going to bed to ensure a comfortable sleeping environment, including indoor temperature and humidity, sound, lighting and other settings, which will help you fall asleep quickly.

2. Develop good sleeping habits, such as not taking too long a nap during the day, and insisting on proper exercise to make the body feel tired and help you fall asleep quickly at night.

3. When you start sleeping, you must not be overly excited, and do not have thoughts that have nothing to do with sleep, so that you can sleep better and quickly.

If you have trouble falling asleep, it's best to stop eating foods or drinks that contain caffeine after around 2 p.m. The effect of caffeine in the body can last for more than 8 hours, and after the age of 50, caffeine can stay in the body for up to 10 hours due to the slowdown of metabolism. Therefore, coffee not only affects sleep, but also reduces the quality of sleep.

Take a hot bath within 60-75 minutes before bedtime, with a water temperature of no less than 38 degrees, and bathe for no less than 20 minutes. Hot baths help to relax muscles and raise the body's body temperature, which gradually drops when you leave the tub and increases the secretion of melatonin, making you feel tired and fall asleep easily.

Exercise helps with sleep. However, it is best not to exercise for 4 hours before going to bed, otherwise it will excite the body and make it difficult to fall asleep. In bedrooms with 18 to 24 and a bed temperature of 27, the quality of sleep is best.

For the method of rapid hypnosis, that is, listening to ** or taking a copy at night **, and reading there quietly, at this time will cause you to be sleepy.

1. Count sheep. 2. Read books.

3. Take a few deep breaths before going to bed.

Find a way to improve, I have a few ways here, you might as well try ten ways to improve sleep quality.

1.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.

Listen to the light ** before going to bed, release your pressure from time to time, adjust your work and rest time, if possible, go for a walk every day, it's very good.

Stick to one hour of physical activity a day and get moving.

You can soak your feet before going to bed. Or drink a glass of milk and listen to some lyrical songs.

1.Relaxation: Look at everything, don't think nonsense, and interpersonal relationships are good;

2.Exercise: have a strong physique, strong resistance, not easy to get sick, not sick and in good health, sleep ***;

3.Diet: Maintain a comprehensive and balanced nutrition every day, your physique will be good, and with a moderate amount of exercise, your body will be good.

In short, nutritionally complete.

Exercise properly. Good health.

Sleep well.

Five ways to help with sleep, how much do you know.

Share a way to sleep effectively to relieve the stress of the day's work and get a good night's sleep.