How can I help with sleep? How can it help with sleep

If you want to sleep well, you must have a good habit, work and rest on time, and pay attention to the problem of indoor light to ensure that the human body secretes melatonin normally.

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.

How to improve sleep 1 Studies have shown that people who skip dinner or only eat vegetables will have worse sleep quality, so the first one is to eat well 2 Take a hot bath 1 hour before going to bed, not only sleep well, but also increase metabolism, which helps ** 3 Don't play with your mobile phone before going to bed.

How can it help with sleep

Exercise often in a good air environment, and you can sweat a little to increase the oxygen content in the blood, which is also called aerobic exercise. The second is walking, walking about 6 kilometers away every day, also known as replenishing yang qi.

You can also use hot water to scald your feet for 30 minutes before going to bed every day, heat the water in time when the water is cold or heat it quickly to maintain the temperature of the water, sweat if it is hot, comb your hair back with ten fingers before going to bed, and push your belly down from top to bottom 200---300 times, and feel comfortable as well. It will work for you, please try it.

It is recommended that you can eat these things before bed:

1. Milk contains tryptophan, a substance that makes the human body tired, and studies have proved that serotonin is secreted in brain nerve cells, which can inhibit the brain's thinking activities, so that the brain enters a state of deep sleep. When people suffer from insomnia, it is due to the decrease in the secretion of serotonin by brain cells, and tryptophan is the raw material for the human body to make serotonin, so eating milk at night will have a hypnotic effect.

2. Bread and sugar boiled water, after eating bread and sugar boiled water, the body secretes insulin, which can produce tryptophan, which has a sedative and hypnotic effect.

3 Millet porridge Millet porridge is rich in nutrition, its tryptophan content is second to none in all grains, millet is rich in starch, after eating can promote insulin secretion, from the surface to increase the amount of tryptophan into the brain.

4 apples cause insomnia due to excessive fatigue, you can eat some apples, bananas and pears, this kind of fruit is an alkaline food, can resist muscle fatigue. The sugar in fruits can be converted into serotonin in the body, which can make people fall asleep.

5. For those who have neurasthenia and are upset and can't sleep, you can use 30-60 grams of jujube, add a little sugar and an appropriate amount of water to decoction, once a night before going to bed, and the hypnotic effect is good.

6. Lotus seeds have the effect of helping sleep. 30 lotus seeds with a little salt and water decoction, once a night before going to bed.

7. Longan specializes in the treatment of insomnia caused by heart, spleen and blood deficiency. 10-15 pieces of longan, cooked before going to bed at night, its hypnotic effect is good.

8 lily has the effect of clearing the heart, moistening the lungs and calming the nerves, decoction with 25 grams of lily and an appropriate amount of water, once before going to bed.

In addition, lavender has a calming effect and can help with sleep.

Chamomile: soothes the nervous system, stress.

Sandalwood: improves depression and insomnia.

If you don't sleep well, it may be a pillow relationship, you can buy a drug pillow or a space pillow or something.

How to improve sleep 1 Studies have shown that people who skip dinner or only eat vegetables will have worse sleep quality, so the first one is to eat well 2 Take a hot bath 1 hour before going to bed, not only sleep well, but also increase metabolism, which helps ** 3 Don't play with your mobile phone before going to bed.

Drink warm milk before bed; Listen to the soothing ones, don't listen to them too intensely; Don't sleep on a full stomach.

In addition, exercise properly during the day and try to keep your mood comfortable.

Don't let your brain get too excited before you go to bed. If you can, listen to the light ** before going to bed. It's best to have piano music or something like that, which is good for sleeping.

I won't talk nonsense, just the method:

Method 1: Dietary therapy.

30 grams of cypress kernels, one pork heart, 6 red dates, make soup.

15 grams of Yizhiren, cypress kernel, cooked jujube kernel (also known as sour jujube kernel), 6 red dates, 2 taels of lean meat and 6 red dates in soup, 15 grams of yuan meat, 1 egg boiled tea.

Method 2: Physics**.

Soak your feet in hot water and 50 grams of coarse salt before going to bed, drain the blood downward, wait for the feet to be hot through, and rub the Yongquan point on the soles of your feet (below the herringbone pattern on the soles of your feet) with your thumb for about 1 minute.

Method 3: Qigong and yoga exercises to balance yin and yang in the body.

If you don't sleep well, you need to know the cause to prescribe the right medicine. If you can't sleep steadily, dreamy may be because the liver fire is too strong, the following one is pure heart fire, I have tried it and think it is very effective: 5 grams of hook vine, a bundle of rush grass, 10 grams of wheat winter, 5 grams of cicada molt, 10 grams of bupleurum can be taken in a bowl of decoction water at night.

In addition, exercising more, eating a balanced diet, and keeping your body and mind happy are also helpful for sleep.

After lying down, use your mind to guide you, starting with your hair, eyebrows, eyelids, face, shoulders, and toes, and gradually relax. Breathe normally, think about the part when you inhale, and relax when you exhale; Be calm. Try it, it works.

1. Drink a glass of warm milk or eat an apple or a banana 30 minutes before going to bed at night; 2. Soak your feet in hot water before going to bed at night.

Sleep on the left and count the sheep, and drink milk.

How to improve sleep 1 Studies have shown that people who skip dinner or only eat vegetables will have worse sleep quality, so the first one is to eat well 2 Take a hot bath 1 hour before going to bed, not only sleep well, but also increase metabolism, which helps ** 3 Don't play with your mobile phone before going to bed.

Light **, massage, hot bath, try not to drink water before going to bed, drink milk 2-3 hours before bedtime, and supplement magnesium, calcium, vitamin B complex, etc. in moderation.