How can I improve my sleep quality quickly and effectively? Please, 3Q

If you want to sleep better, try not to hold it clear during the day to rest, and when you come back at night, you have to eat less food, and then take a rest, then go out to Duan Li to move forward, and come back to soak your feet in hot water when you are a little sleepy. Scramble.

Under the influence of stress and modern lifestyle, there are more and more people with insomnia, and long-term insomnia will have serious risks to physical and mental health

1. Strengthen sports. Improving physical fitness through activities such as mountain climbing, fitness, outdoor activities, and social activities can improve sleep to a certain extent;

2. Sleep regularly. If you can't go to bed too early, stay up late, take a lunch break for too long, etc., you need to sleep regularly, such as sleeping normally at 10:00 or 10:30 every night, which will improve the quality of sleep;

3. Sleep hygiene habits. Don't look at your phone, don't play games, don't watch movies, don't drink tea, don't drink coffee, don't smoke, don't drink alcoholic beverages before going to bed;

4. Pay attention to internal adjustment. This is also the most important point I think, now many people are in a sub-healthy state, which in the theory of traditional Chinese medicine, most of them are attributed to the imbalance of yin and yang and the deficiency of the five organs, at this time, conditioning is very important, you can eat some Chinese medicine or something, if you don't want to drink traditional Chinese medicine, you can also try health products. The health supplement I eat now is Lang Yixin, Sour Jujube Kernel, Schisandra Chinensis, Poria Cocos Capsules.

I chose Lang Yixin because it uses the Chinese herbal medicine formula of "medicine and food homology", and the sour pickled dust jujube kernels, schisandra berries, poria cocos, and lilies in the formula are all ingredients that can also be placed in vegetables or soups every day, and this formula is also quite related to the four gentlemen of sleep in traditional Chinese medicine, which is quite worthy of spring rental

Before going to bed, you can read a book or listen to a soothing **. Mindfulness meditation before going to bed has also become popular these days

The specific methods to improve sleep collapse and pure quality are mainly as follows:

1. Strengthen physical exercise: through mountain climbing, fitness, outdoor activities, social activities and other activities, the shed can improve physical fitness, which may improve sleep to a certain extent;

2. Improve mood: avoid anxiety, excessive low self-esteem, depression, neurasthenia, social loneliness, not socializing with outsiders and other emotional problems, and sleep can also be improved;

3. Regular sleep: You can't sleep too early, stay up late, take a long lunch break, etc., you need to sleep regularly, such as sleeping normally at 10:00 or 10:30 every night, which will improve sleep quality;

4. Sleep hygiene habits: do not look at mobile phones, do not play games, do not watch movies, do not drink tea, do not drink coffee, do not smoke, do not drink alcohol, do not do too much strenuous exercise, such as not running before going to bed, not overworked, etc.

Never 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.

You can make some adjustments to your daily routine.

1. Stick to a regular schedule and don't stay up too late because of a day off.

2. Don't eat and drink too much water before going to bed, because constantly going to the toilet at night will affect the quality of sleep.

3. Stay away from coffee and nicotine before going to bed, and don't drink coffee eight hours before bedtime.

4. Choose afternoon exercise, regular physical exercise can improve the quality of sleep at night.

5. Keep the room temperature slightly cooler, and the bedroom temperature is slightly lower to help 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.

If you have a more serious insomnia problem, you can try some safe and secure sleep aids, such as Time Sleep Lotion is a natural ingredient, which can adjust the sleep cycle and return the biological clock to the healthiest state.

Finally, don't stress yourself out when you have insomnia, as stress can make you sleepless. If you can't sleep, you can get up and take a walk to relax. Good dreams!

Improving sleep quality can be done in many ways.

Clause. 1. Patients should develop the habit of regular work and rest, because many people's sleep disorders are caused by autonomic nerve dysfunction caused by staying up late for a long time and irregular work and rest. Clause.

2. Patients should maintain a peaceful state of mind, and avoid excessive emotional excitement, mental tension, anxiety and depression. Clause.

3. Patients should do more physical activities during the day in their daily life, which can put the body in a slightly tired state, which is conducive to the improvement of patients' sleep quality. Before going to bed at night, you can soak your feet in hot water, listen to soothing **, and drink a glass of warm milk to make your body and brain in a more relaxed state, which is conducive to improving the quality of sleep.

Many people have the habit of not falling asleep, or sleep is relatively shallow and easy to wake up early, and the quality of sleep is not good, which is related to the interference factors and radiation of the usual rhythm of life, and the methods to effectively improve sleep quality are as follows: 1. Sleep first and sleep first, and when you sleep, you should be quiet, don't think about things, and the quality of sleep will improve; 2. Don't play electronic products or watch horror movies before going to bed; 3. Don't drink coffee and tea too late, such as in the afternoon, that is, after 3-4 o'clock in the afternoon, try not to drink tea, coffee and other exciting things; 4. You can't eat alcohol, and many people will wake up in the middle of the night after drinking alcohol and can't sleep again; 5. Patients with anxiety or depression have difficulty falling asleep and often wake up early, so it is recommended to go to the hospital as soon as possible and seek medical treatment in time, and some need to use drug intervention to be good; 6. Poor sleep caused by mild depression or anxiety can be improved after regular exercise. In addition, traditional Chinese medicine believes that it is easy to wake up at some points in time, which has a certain relationship with the organs, such as between 23-1 o'clock is a problem with the liver meridian, and 3-5 o'clock in the morning may be a problem with the lung meridian, so these aspects should be checked, and sometimes it is also a manifestation of early disease, so it is recommended that you pay special attention.

To improve the quality of sleep, first of all, you have to create a good sleep environment, first of all, the sleep environment can not be too noisy if it is difficult to sleep, in addition, I want to tell you that the sleep environment, the most important thing, and one point is to maintain a good attitude and mood, which is extremely important, a good attitude and mentality can make you sleep better.

You can try what I do, because my method is actually very effective for me, and I believe it will also be useful for you.

I personally believe that the most effective way to improve sleep quality is to develop the habit of going to bed early and waking up early, as well as maintaining a positive and optimistic attitude.

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 to regulate the body's qi, blood, yin and yang. If you sleep well, you will be full of energy, and you will not be tired during the day. In the "Emperor's Neijing", it attaches great importance to sleep, and the so-called "autumn harvest and winter storage" and "autumn and winter yin" emphasize the importance of opening before sleep in autumn and winter.