How to get a good quality sleep, how can you get a good night s sleep?

I am a professional sleep medicine consultant, specializing in sleep in a private hospital in Shenzhen**, the fee is relatively high, but the effect is very good.

What I want to share is that anyone who goes to sleep after 11 p.m. has a relatively difficult time sleeping, and this is the first one. I've had a deep experience of having a very sleepy time between 10 and 11 p.m., and it's good to sleep all night if you get through it, but it's hard to get through sleep.

Second, waking up early is good for sleep, and it is best to get up at 5 o'clock, so that it is easy to go to bed early at night.

Third, during the day, it is necessary to need a certain intensity of physical exercise, which will help sleep, if you just use your brain and do not move your body, it is generally very difficult to sleep, because the mind is too excited, and the body has been idle.

Fourth, if you are married, a period of ooxx before bed will be very helpful for sleep, and it is actually an exercise.

You try it, this is the most elementary of all the sleep cases, only this is not enough, it needs to go deeper, including medical and psychological, and more training is needed.

The important thing is to start doing it, to exercise now, to run, walk, to work out, then go to bed early and get up early, and generally get used to sleep after three days.

Use moxa sticks to light before going to bed and use them as mosquito coils.

The dosage is about a quarter of the whole moxa sticks per night, not too much, and properly ventilate the room.

In four words, carefree is enough.

Overtime, staying up late, lying in bed, milk tea, coffee, supper, ......These are the fixed combinations of many young people today. Many people think that staying up late can make up for it by waking up late. Each of us has a biological clock, which is also the result of the alternation of the sun and the moon.

And staying up late, irregular work and rest, insomnia ......These can affect the normal physiological functions of the human body. Here's how we can get a good night's sleep:

1. Relax**

Proper relaxation can improve sleep, such as meditation, standing, slow walking, yoga, meditation, etc. Taking the initiative to relax yourself before bed and allowing yourself to drift off to sleep is one of the best ways to get quality sleep.

2. Foot bath**

Soaking your feet in warm water half an hour before going to bed can play a role in promoting blood circulation and improving sleep. You can add some calming herbs to the water, such as magnets, chrysanthemums, skullcaps, night vines, etc.

3. Food supplement**

We often find that those who do not sleep well are more likely to be depressed and restless. This is because these patients lack several important serotonin in their brains, which not only controls our sleep but also affects our mood and appetite. Therefore, eating more serotonin-rich foods can improve the quality of our sleep.

In addition, you can also cook red dates, yuan meat, wheat and rice together, which also has the effect of nourishing the heart and calming the nerves.

Fourth, ****

Now, **** is one of the favorite methods of young people. Many people can't sleep, and at the end of the day, they just have too many distractions in their hearts. Specific sounds can make your mind free of distractions.

For example: the sound of rain, the rustle of the wind in the wheat field, the purring of pigeons, will make you feel the beauty of nature and the peace of life, so that your body and spirit can be calmed. In addition to this, there is a soothing lullaby, before bedtime**, which helps to get a good night's sleep.

5. Exercise**

Exercise can improve physical fitness, improve the function of various organs of the body, and it is also the best medicine for insomnia patients. People with insomnia need to choose appropriate exercises, such as jogging, tai chi, Baduanjin, etc., as long as they stick to it for a long time, they can get quality sleep and make their bodies healthier.

Regardless of age, sleep is an indispensable thing in everyone's life, and the quality of sleep is closely related to our physical health, sleep is also a way for the human body to restore health, so we should spend some effort to get a quality sleep.

I would think of the moon pill in the night of insomnia.

With the development of the fast-paced era, modern people are facing a variety of life pressures, which also directly lead to insomnia, poor sleep quality and other sleep problemsAnd as we all know, sleep quality determines a person's health levelSo how to improve sleep quality and get quality sleep? As a "cultivator" who faces sleep problems all year round, I still have a lot of say on this issue.