How to improve the quality of sleep, recently every day very late and wake up early, what should I d

Drink a glass of milk before bed, or use a lavender pillow.

You can put some sleep incense in your room or drop some essential oils in your humidifier. You can also do more sports during the day to burn your physical strength. You can also drink hot milk before going to bed, or you can use hot water to soak your feet to improve the quality of your sleep.

More than two hours before going to bed, you can add some appropriate exercise, you can also soak your feet, these can promote sleep, you can light some of your favorite incense in the sleeping room, keep the surrounding environment quiet, and avoid light from entering.

In life, you can soak your feet in hot water, or you can drink a glass of milk before going to bed, which can improve a person's sleep quality, and you will also sleep very peacefully. Stress can be relieved.

If you exercise more during the day and increase your consumption, you will sleep longer at night.

About two or three hours before bedtime, don't drink water and avoid going to the toilet.

However, if it is caused by physiological and some diseases, you need to see a doctor for conditioning.

How can I improve my sleep quality?

1.Create a comfortable environment.

The temperature of the bedroom should not be set too high or too low, and it can be generally controlled to 19-24. It is recommended to use warm colors in the bedroom, warm colors are easy to bring people a sense of security, soft mapping makes people feel comfortable, and can also better promote sleep.

2.Dinner was small and fine.

Be sure not to eat too much at night, if you eat too much, when it is time to go to bed, your stomach is still bulging, and the food is not digested, which will definitely affect your sleep. Therefore, dinner must be small and fine, and moderate is good.

3.Avoid overthinking.

Two hours before going to bed, it is best not to read some movies and books that need to use your brain to think, and don't use your brain to think all the time when you are about to go to bed, which will keep your brain in a state of excitement, and of course, it will be difficult to fall asleep. In addition, such as drinking tea and coffee before going to bed, or watching horror movies, etc., these habits will also affect the quality of sleep.

4.Listen to soothing**.

Soothing** can improve sleep quality and increase sleep duration. Listen to classical**, folk or slow-paced, modern tunes that are generally soothing and pleasant.

05.Try progressive muscle relaxation.

Starting with the feet, the muscles are tightened. Hold, count from one to five, then relax. Then do this in every muscle group in your body, from your feet to the top of your head.

Women can try to practice yoga, through yoga movements, so that the muscles of the body are completely relaxed, so that the body and mind are quiet, which is conducive to falling asleep and improving the quality of sleep.

6.Soak your feet more.

Soak your feet in hot water every night for more than ten minutes. Soaking your feet is good for promoting blood circulation throughout the body, and it can also relax the leg muscles and free the body from a tense state, which can also effectively promote sleep and improve sleep quality.

7.Comb your hair before going to bed.

From the perspective of traditional Chinese medicine, the head is the head of yang energy, and there are many important meridians and acupuncture points on the body gathered on the head. By combing the hair, it can dredge the meridians of the whole body, achieve the effect of blood circulation and blood stasis, improve intracranial nutrition and hair nutrition, relieve the general weakness caused by excessive fatigue, and also speed up the blood circulation at the root of the hair and improve the sleep state.

When talking about going to bed early, you have to accompany Li Xing to get up early. The plan of the day lies in the morning, and the time of the morning lies in the rise. Waking up early can be a clear mind and can plan for the day well.

As a result, there is more energy to complete the things that need to be done that day, and the implementation of efficiency improvement is delayed. At the same time, there will be more time to spend with family. Meicheng's habit of getting up early naturally developed the habit of going to bed early.

So, how can we improve the quality of our sleep? I touched on the following three points:

1. Wake up early. Earlier we talked about going to bed early and waking up early. Wake up early and go to bed early. Sleep quality is also related to waking up early. Waking up early makes you energetic for the day, and you are in a good mood for errands, and it also helps you sleep.

2. Meditation. Meditation relaxes both body and mind, and meditation allows one to reach a state of detachment. Meditation regulates breathing rate and improves sleep. In between exhaling and breathing, relax and relax, and help you sleep.

3. Exercise. Two common ways to exercise are running and walking. Get up early in the morning, face the morning sunshine, and have a running exercise, so that you will be full of vitality all day, and your mood will be as beautiful as the sunshine!

Take a walk with your family after dinner in the evening, and walking is also a slow way to walk. When you are tired, you will come home to wash and rest, and you will reach a state of sleep. Therefore, regular exercise is not only good for physical health, but also helps for sleep.

Of course, there are many ways to change sleep, listen to ** before going to bed, close your eyes and reflect on everything you have experienced in the day, it will help you sleep, rest well, sleep regularly, and sleep quality will naturally improve. The environment is also the most important factor that affects the quality of a person's sleep. In short, get into the habit of waking up early, meditating, exercising.

Then slowly develop the habit of going to bed early, so as to slowly improve the quality of sleep. You have to take your time, do it consistently, and you will definitely have a healthy and high-quality sleep quality.