What should I do if I have poor sleep quality in the morning?

Stick to a regular routine.

At different times of the night, through sleep, different parts of the human body will have the main rest and adjustment. Therefore, it is best to go to sleep before 11 o'clock at night.

It is also better to wake up late in the morning, especially if you don't fall asleep, which can actually make people more tired. You can take a nap at noon, but it is best to control the time to about 1 hour, and it is best not to sleep after 3 pm.

Practice good eating habits.

First of all, regular eating in breakfast, lunch and dinner is beneficial to people's health, and secondly, dinner has a greater impact on sleep. Don't eat too late or too much dinner, as this will burden your stomach and affect your sleep.

Drink less water before going to bed, otherwise you will go to the toilet frequently. Don't eat more foods that contain caffeine and nicotine.

Eat more red dates, millet, milk.

In addition, magnesium, calcium, and B-complex vitamins can be appropriately supplemented according to the doctor's instructions.

Proper exercise can help you sleep.

Exercise helps keep you in good shape. Taking a little time out of the day, preferably around 4 or 5 p.m., to exercise will help you get a good night's sleep.

Relax 1 hour before bedtime.

1 hour before going to bed, try to let go of the distractions and relax your brain! It is best to soak your feet in hot water or take a bath, which will make you relax and sleep better.

Develop a regular sleep routine.

Stick to good sleep habits, a bit of a nervous breakdown.

When sleeping in summer, the room temperature should be properly regulated, and you can drink a glass of goat's milk before going to bed.

Daytime gauze curtains.

Choose a linen mat.

Dry the quilt frequently.

Dehumidify before bedtime.

Put ice water next to your pillow.

Don't take a shower before you go to bed.

Drink less tea in the evening.

Eat more nuts and try to see if these eight tricks can solve the problem.

What is considered a bad sleep quality? Can't sleep at night, dreaming when you fall asleep, waking up frequently at night, etc., a simple criterion is to see if you will feel uncomfortable, dizzy, have no energy, and lose your temper after waking up.

Sleep has a relationship with these factors.

Physical health: Good health, there should be no problem with sleeping on timeSleeping environment: Maintain a good sleeping environment, which is helpful for sleepSleeping utensils: Have a comfortable mattress, you won't get tired when you sleep.

It will be much better to find the cause of poor sleep and improve the sleep factor.

The reason why people don't get enough sleep is because they don't have a good rest, or because of the psychological pressure. Therefore, if you want to ensure sleep, you must start from the source.

Develop good lifestyle and eating habits, go to bed early and wake up early. Don't drink a lot of strong tea or coffee when you go to bed, and try to have dinner before 18:00 as much as possible.

This is good for digestion and will not feel bloated when you sleep. At the same time, when sleeping, you can drink a glass of warm milk, honey or green tea and gynostemma, but pay attention to the dosage and should not drink too much. And people with high blood sugar, don't go to bed with honey, you can soak in a hot bath or hot water feet or something like that, reduce fatigue, listen to light **, and help sleep.

Be relaxed and do not sleep under high stress.

It is recommended that you can start by improving your living habits first, 1. Try to relax your mood and don't think too much.

2. Before going to bed, you can soak your feet in hot water, and listen to the soothing **.

3. Avoid strenuous exercise. 4. Oral administration of a cup of sleep fragrance before going to bed, insisting on it for a period of time, adjusting the biological clock, can shorten the awakening time before going to bed and the time to fall asleep, and improve the quality of sleep.

Drink some hot milk before going to bed and listen lightly**, usually don't put too much pressure on yourself.

Sleep is extremely important for brain health, and people generally need to get more than 8 hours of sleep, and it must be of high quality. If the time or quality of sleep is not enough, it will be difficult to recover from the fatigue of the brain, and if the lack of sleep or the quality of sleep is too poor, it will seriously affect the function of the brain, and people who are originally very smart will become confused, and many people will suffer from neurasthenia and other diseases.

The long-term effects of poor sleep quality on the body are serious, and the following aspects can improve sleep quality:

Take a sleep aid

For people with poor sleep quality, you can take Fuxishu Yukang Cream to fundamentally regulate the heart and spleen, calm the nerves and nourish the heart, and improve sleep quality while helping you fall asleep quickly.

Sleep in moderation

In many books, it is said that adults generally sleep 7 to 8 hours a day. The latest research has found that 6-7 hours of sleep at night is not enough for a person. Therefore, most people actually do not get enough sleep, which not only reduces the quality of life, but also may lead to diseases.

To compensate for this widespread lack of sleep, "naps" are promoted. This type of nap refers to a 20-minute nap after waking up from formal sleep every day.

Sleeping environment

There should be a suitable environment for sleeping, mainly a quiet bedroom and comfortable bedding. Regardless of the temperature outside, you should open the windows for ventilation before going to bed. Choose a comfortable bed, generally a brown trampoline or a cork mattress with moderate firmness.

The pillow should be moderately soft and hard, and try to be warm in winter and cool in summer.

Conform to the biological clock

If we wake up on time every day and go to the sunshine every morning, then your body clock will be running on time. Studies have shown that this is one of the key elements in improving sleep quality.

Regulate your diet

A small number of people subjectively did not feel bad sleep after consuming a lot of coffee, chocolate, cola, tea and other foods or beverages at night, but experiments have confirmed that their deep sleep can be adversely affected. So before going to bed, don't consume these things.

Jujube leaf tea.

Jujube fruit itself has the ability to calm the mind and improve the quality of sleep, it has its own unique place in the field of calming the nerves and insomnia, and the curative effect is significant, it is called "Oriental Sleeping Fruit" by Western doctors and patients, and the sour jujube leaf is the leaf of "Oriental Sleeping Fruit", because it also has the effect of calming the nerves and promoting sleep, and also has the effect of analgesic and anticonvulsant and cooling effect, which can be described as: "Oriental Sleeping Leaf".

Modulation. Nervous breakdown, restlessness.

How to drink. Each time you take n grams of tea leaves, brew them with 85-90 degrees of hot water, and drink them before going to bed to regulate neurasthenia, restlessness, insomnia and dreams. All-weather drinking has a good effect on lowering blood pressure in people with high blood pressure. Pick the leaves and buds of wild jujube in the mountainous area, the best effect of the young buds and young leaves in April, the use of hand-picking, homemade processing of the farmer's earthen pot, soak in 80-85 degrees of water, two cups a day, you can play the effect of nourishing the spirit, diuresis and anti-inflammatory, and a cup can improve the quality of sleep when you go to bed at night.

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.

What to do if you don't sleep well? Can't sleep, wake up in the middle of the night, wake up early, the cause of insomnia is a lack of qi and blood, depression and melatonin insufficiency, take sour jujube kernels, red dates, poria cocos, lily mulberry, licorice, boiling water to brew and try it.

Soak your feet in hot water before going to bed, the water temperature should not be hot, the amount of water should exceed the ankle bones, soak for about 15 minutes, and insist on massaging the face every day, especially the sides of the eyes, relax the nerves, and you can also drink some milk. It's important to persevere, and it will be effective after a long time.

Poor sleep will affect health, one of the health is to maintain sleep, most of the poor sleep is due to the heart and kidney do not communicate, the fire is caused by the head, the heart belongs to the fire, the kidneys belong to the water, the water and fire are blended, the body can be balanced, if you can drink, one or two cups of Zhou Gong 100-year-old health wine a day, about 2 bottles can be improved, many people feedback is very effective, you try.

Poor sleep quality is considered to be related to reduced physical fitness or the influence of other diseases, and if it is clear that you have other diseases, then it is still very important to have a positive primary disease. Secondly, it is important to have a reasonable diet and rest, and try to maintain a stable and comfortable mood. In the case that the self-regulation symptoms are not relieved, it is recommended that you seek medical treatment in time, and you can use traditional Chinese medicine for conditioning, and you can go to the neurology department of the Chinese medicine hospital for treatment.

You can count sheep with poor sleep quality, one sheep, two sheep, three sheep. If you still can't fall asleep, you can turn on the TV and listen alone, turn down the volume, set the time, and fall asleep while listening. Hope it helps.

It is recommended that you can drink a glass of hot milk before going to bed and soak your feet in hot water.

Poor sleep may be due to the fact that you are too excited during the day, too stressed, nervous system disorders, and very tired when you go to sleep. Conditioning Method:

Eat more red dates, millet, drink more dilute jujube kernel tea or a glass of warm milk before going to bed, and appropriately supplement magnesium, calcium, and vitamin B complex.

Is the bedding uncomfortable?

Did poor sleep start recently, or has it always been that way? Common ways to regulate sleep are as follows:

1.Form a habit of sleeping regularly.

2.Keep a journal. Thinking or engaging in stressful stressful activities causes the body to release stress hormones, leading to a person's alertness. But writing down those stresses or tensions in a journal can help us eliminate our inner turmoil.

3.Eat more foods that contain magnesium. Such as pumpkin seeds, spinach and gladiolus lettuce seeds obtained.

4.Drink a cup of chamomile tea or gynostemma, etc. This herbal drink reduces anxiety, which is a significant cause of difficulty falling asleep.

5.Exercise regularly. Aerobic exercise can reduce anxiety and improve sleep quality in people with insomnia. While exercise can help improve sleep quality, it should be done at least 2 hours before going to bed so that the adrenaline doesn't go up all the time after exercise.

6.Take a lunch break during the day. A 10 to 30-minute nap is best to ensure a good night's sleep as well. It also prevents us from falling into a deep sleep too, and it can make us wake up feeling groggy and groggy.

7.Don't bring after-work chores into the bedroom. In this way, you can relax your mind.

This condition is generally a manifestation of neurasthenia, which is mainly related to mental stress, mental anxiety and irregular life. You usually pay attention to regular life, exercise moderately during the day, take a walk after dinner, listen to **, relax your mood, and don't look at your mobile phone and computer for a long time before going to bed.

You can usually eat more walnuts and lotus seeds, and you can choose lotus seed porridge and millet porridge for dinner. My uncle didn't sleep well a while ago, he always woke up at night, he was not energetic at work during the day, and his hair loss was still terrible.