How to have an efficient and high quality sleep?

First of all, you need to have the right and comfortable bedding. This is the basis for a good night's sleep, like I used to sleep, the more I slept the more uncomfortable it became, and then I simply lost sleep. Finally changed a pillow and has no problem falling asleep until now.

Of course, when you're very tired, you fall asleep, but you can't be tired every day.

Secondly, if you are a light sleeper and a slight sound can wake you up, then it is best to try your best to block out the noise if you can, such as putting a little soft decoration in the bedroom, which has a sound-absorbing effect, or using earplugs.

Finally, you can drink some milk before going to bed and don't do exercises that are too exciting. Paying more attention to exercise is also good for sleep.

If you want to improve your sleep quality, you can do the following:

First, eat some walnuts before going to bed, walnuts are rich in trace elements, which can effectively improve the sleep quality of the human body, and have good effects on neurasthenia, insomnia, forgetfulness, and dreams;

Second, soaking your feet before going to bed can effectively relieve the fatigue of your muscles and relax your nerves, which can improve your sleep quality.

Third, keep your surroundings quiet and avoid noise while sleeping.

The main methods to improve sleep quality and prolong deep sleep time include drug regulation, exercise regulation, emotion regulation, habit regulation, etc.

1.Medication adjustment: Most of these conditions are for patients with neurasthenia, insomnia and other special conditions, and the problems of poor sleep quality and low deep sleep duration caused by neurological factors can be alleviated by following the doctor's instructions.

2.Exercise regulation: The way of exercise regulation helps to accelerate the body's blood circulation, increase the blood supply and oxygen supply to the brain, thereby improving the blood and oxygen adequacy of the brain, and helping to improve sleep quality and deep sleep;

3.Emotion regulation: Emotional changes and changes in psychological state have a significant impact on sleep quality, and paying attention to emotional regulation and avoiding overthinking can also help improve sleep quality and prolong deep sleep time.

4.Habit adjustment: like to play mobile phones before going to bed, like to drink coffee before going to bed, chat with others before going to bed, etc., these types of habits are easy to lead to excessive excitement of the central nervous system, which in turn affects the normal quality of sleep, and there are problems such as dreaming in sleep and short deep sleep time.

If the sleep quality is poor and the deep sleep time is short due to non-pathological reasons, there is usually no need to use drugs to regulate it, and it is only necessary to start with exercise habits, emotional conditioning, and bedtime habit improvement to see certain effects; If the sleep quality is poor due to pathological factors, it is best to follow the doctor's advice for conditioning. Hope it helps.