How to ensure and improve effective sleep quality?

Find more time to rest, you'll be fine.

Reasonable sleep time, don't stay up late, don't sleep lazy.

Eat right. Naturally, it will be fine.

You can try a medicinal tea for a free trial.

Habits such as regular work and rest, rejection of internal friction, and healthy eating can all help us improve the quality of sleep.

1. Routine work and rest is one of the core factors to improve sleep quality.

Many times our sleep quality is not good, and often the most direct impact is our work and rest time, which is also a pain point for many people in the workplace.

Because of social or work behaviors such as overtime and socializing, our schedules are very chaotic, and a good sleep must require a consistent schedule.

What is the consistent work and rest period, that is, to sleep and get up at a fixed point every day, even if there is an error, it will be controlled within 1 hour, such a habitual regular life can improve our sleep quality very well.

2. Refusing internal friction is a good habit to help us fall asleep quickly.

Some people's poor sleep quality is often caused by the habit of not lighting up before sleep, such as looking at the phone or other consulting information.

Before going to bed, it is only suitable to do some internal exercises such as aerobic exercise or meditation, and habits such as looking at mobile phones or playing games will make our thinking enter a state of excitement, which will directly affect our sleep quality.

Half an hour before going to bed, we must keep ourselves in a peaceful heart, too many distracting thoughts will make our brains think frequently, this is what we often say now, we need to pay attention to this.

3. A healthy diet can improve the quality of our sleep.

Everyone knows that diet can improve the health of the human body, but eating habits before going to bed can also lead to poor sleep quality.

Especially for some people who have the habit of eating supper, it takes a process for the stomach to digest food, and going to bed after eating must affect the health and sleep quality.

And don't rely on alcoholic beverages to push yourself to fall asleep quickly, once such a habit is formed, not only will not improve the quality of sleep, but also destroy our health.

Don't eat too much food or drink too much water two hours before going to bed, you can order some aromatherapy that is conducive to sleep, keep a cheerful mood, don't think too much, have a regular schedule and don't stay up late.

Listen to some light ** before going to bed, soak your feet, and then create a good sleeping environment and change into comfortable pajamas.

In terms of mattresses, it is recommended that you choose a spine mattress, which has a sloping head and a flattening pillow. It is often used to traction the cervical spine, and this is beneficial. Please refer to it.

If you want to effectively improve the quality of sleep, the key is to take a proper walk before bed, which can increase the fatigue of the body. After walking, the body becomes tired, the quality of sleep will be improved, and it is easier to feel sleepy. Many people do not maintain this good habit, and the body is still in a state of excitement before going to bed, and the quality of sleep is easy to decrease.

Effectively improving sleep quality is ensured by good lifestyle habits and a good state of mind.

Effective ways to improve sleep quality mainly include taking a hot bath before going to bed, drinking a glass of warm milk before going to bed, keeping the room dim, and reducing the sleep time during the day.

Taking a hot bath before going to bed, taking a hot bath before going to bed can effectively improve the quality of sleep, taking a hot bath before going to bed, which can relax the muscles of the whole body, so that the body is tired and easier to enter the state of deep sleep, which is conducive to improving the quality of sleep.

Keep the room dim, keep the room dim, can effectively improve the quality of sleep, indoor lighting will affect the secretion of brain melatonin, if the excess will lead to a decrease in melatonin secretion, difficult to fall asleep, will also affect the quality of sleep, it is recommended to close the indoor curtains after sleeping, keep the bedroom dim, can effectively improve the quality of sleep.

Insomnia is more painful than most patients, and it will also bring many adverse effects, insomnia can seriously affect the physical and mental health of the human body, the quality of life and work efficiency. If you don't rest well at night, you will get up the next day and do things dizzily, so you need to pay attention to the following aspects:

1. To adjust the mentality, many patients with anxiety and depression will not sleep well during the day and at night due to their bad mentality, and they can't even fall asleep when they dream;

2. Avoid staying up late, have regular rest, many young people do not sleep until the middle of the night, so staying up late will disrupt the biological clock, unable to sleep normally and cause insomnia;

3. Don't be too excited or pessimistic about TV series and movies before going to bed;

4. The diet should be light, the dinner should not be too full, and avoid drinking coffee or strong tea before going to bed;

5. You can use some soothing Chinese medicine to soak your feet, but you need to go to a regular hospital to prescribe medicine;

6. Use auricular acupoints to press beans, such as the sympathetic, Shenmen, heart, and kidney of the ear, and you can also use acupuncture points to apply the Shenmen and Neiguan on your hands, and you can also carry out acupuncture and massage;

7. Severe insomnia needs to take medicines, including sour jujube Ren decoction, Coptis warm gallbladder decoction, Dan Yu Xiaoyaosan, etc., but the use of drugs must be treated in a regular Chinese and Western hospital, prescribed by a doctor with relevant qualifications, syndrome differentiation treatment, and reasonable use.

Ten ways to improve your 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.

As a final reminder, don't stress yourself when you have insomnia, because stress can make you even more sleepless.

Taking a warm bath before bedtime, drinking a glass of milk, and listening to a light ** can help relieve stress and ensure quality sleep.