What are some effective ways to improve sleep quality?

If you want to improve your sleep quality, you have to pay attention to your diet. Eat more fresh vegetables; For example: broccoli, spinach, tomatoes, daylily, carrots, pumpkin, potatoes and lentils.

These vegetables contain a lot of vitamins, minerals and trace elements. It can calm the brain and repair brain cell damage, make the brain nerves stronger, enhance memory and prevent brain degeneration. In addition, I usually stay up less late, smoke less, drink less, eat less spicy food, and exercise more.

In general, the improvement in sleep quality can be seen in about 21 days.

If you want to improve your sleep quality, you must eliminate distractions and calm your mind. So the effect of doing yoga or mind is good. In addition, scalding your feet at night and taking a hot bath to increase blood circulation have a better effect.

40 grams of clam meat, 20 grams of lily, 10 grams of Yuzhu, 5 grams of Yuanzhi, and 10 grams of atractylodes. The method is very simple, put all the ingredients in a pot and boil it into a soup. Drink consistently and get a good night's sleep.

15 grams of wheat, 10 grams of lily, 10 grams of raw land, 10 grams of raw dragon teeth, 9 grams of white peony, 6 grams of sour jujube kernels, and 9 grams of yam. Wrap raw land, wheat, lily, raw dragon tooth, white peony, and sour jujube kernels together with yarn, and then boil them with yams, and finally eat yam and drink soup, which is helpful and improves insomnia.

People who are engaged in physical work are much less likely to have insomnia than those who have been engaged in mental work, and physical work consumes a lot of physical strength, and the whole person's muscles will be tired, and it will be relatively easy to fall asleep. I suggest that people with insomnia may wish to participate in more exercise activities, burn more energy, and stick to it for a period of time, which may reduce insomnia.

I use a meditation-like method to achieve deep sleep. After waking up, I feel that my body is refreshed, that is, the sky is not yet bright, at this time, if I fall asleep for a while, I often wake up dizzy, if I start working directly, I am very refreshed at the end of the day.

The prevention and treatment of insomnia cannot rely solely on drugs**, but also pay more attention to mental health care and life adjustment. For example, don't get emotional excited before going to bed, keep a calm mood, and pay attention to exercise.

Poor sleep quality is a more uncomfortable thing, so what should I do if I am prone to poor sleep quality at night, and what can I eat to help me sleep? Let's take a look at the introduction of what to do if you are prone to sleep quality at night!

What to do if you are prone to poor sleep quality at night.

1.Maintain a normal state of mind and go to sleep.

If you often don't have a good night's sleep, don't worry, if you need to close your eyes before going to bed every day, and then leave a little gap to observe the external environment, you can fall asleep quickly.

2.Use gentle** to promote sleep.

**It is especially important for people to relieve stress, cultivate mood, and also improve sleep, mainly listen to some ** and the noise of electric fans. Compared with other classical **, ** has the most ** poor sleep quality work. It normalizes blood pressure and pulse and reduces nervous tension.

However, if you are not his ** lover, you can also listen to other soothing instrumental music before bed. If none of that works, turn on the electric fan, the monotonous hum will make you drowsy.

3.Certain foods can improve poor sleep quality.

The collagen in pig trotters is rich in many amino acids, which can not only participate in the synthesis of collagen in the human body, but also be a central nervous system inhibitory transmitter in brain cells, which can produce a calming effect on the central nervous system, thereby improving anxiety and neurasthenia and poor sleep quality. Lettuce not only has the functions of clearing heat and dissolving phlegm, diuretic and breastfeeding, but also has the effect of calming the nerves and calming down, and is most suitable for people with poor sleep quality caused by neurasthenia.

German Sleep Artifact Sleep Aid Deep Sleep Tablets Ampoule Nutritional Supplement.

It is a safe sleep aid nutrient, does not contain melatonin, does not have any ***, does not belong to the stimulant category, and will not rely on addiction.

German SP5 Hour Healthy Sleep Bar is known as a miracle in the field of sleep research by Germany, creating the myth of 200W hot sales in 1 month.

Sleep aid at night + wake up in the morning, 2-in-1 function, 5-hour healthy sleep bar contains creatine, vitamins, minerals and the amino acid L-glycine, to be taken before bedtime. Among them, magnesium ensures the normal and stable stability of the human nervous system, vitamin B6 ensures and accelerates the body's good metabolism, riboflavin has the effect of reducing drowsiness and fatigue, especially creatine for athletes, which quickly relieves fatigue and restores sufficient energy.

1. Health care**: Massage the temples several times a day, Baihui acupoints several times, and comb your hair with a health care wooden comb for 5 minutes, so as to maintain a comfortable mood, relieve troubles, and eliminate worries.

2. Diet**: Take jujubes, wheat, rock sugar, first take jujube and wheat decoction to remove the slag and extract the juice, and put it into rock sugar to cook and serve, once a night.

3. Medicinal porridge**: take an appropriate amount of jujube, yuan meat, rice, and sugar. Take the rice to cook the porridge first, add jujube and yuan meat when it is boiling, cook until the porridge is cooked, add rock sugar, and then cook.

1 or 2 boiling, 1 dose per day.

4. Fill the umbilicus**: take the sour jujube kernel, grind it into fine powder, put it in the navel, fix it externally with dampness and pain-relieving ointment, and change it once a day.

5. Foot compress**: Take cinnabar, add an appropriate amount of paste, mix thoroughly, put it on the dampness and pain-relieving ointment, apply it to the Yongquan point in the center of the foot, bandage and fix, once a night.

6. Foot bath**: magnet, chrysanthemum, skullcap, night vine, fry 2 times, remove the slag and extract the juice, pour it into the bathtub, soak the feet for 15 30 minutes while hot, 1 time per night.

7. (Huiran Youpin * Black Goji Berry): Black Goji Berry is rich in anthocyanins, which are the strongest antioxidants and can play a good role in improving sleep.

Preamble: If you want to improve your sleep quality, don't watch TV before you go to bed. Because watching TV is very addictive, so it will keep the brain in an active state, so you will stay up late.

Before going to bed, you can do a moderate amount of exercise, which can consume most of the energy and let us fall asleep faster. At the same time, when we sleep, don't think cranky, there are many people who tend to think too much, which will affect the quality of sleep. If the quality of sleep is not good, then everyone can exercise.

In daily life, many people are in a state of complete chaos because of their work. Going to bed late every night and waking up early on the second morning will affect your mental state. If it goes on for a long time, the body is prone to diseases, and it has a great impact on the quality of sleep, so it is recommended that if the conditions allow, everyone must develop a regular routine and go to bed early and get up early every day.

At around 11 p.m., everyone can go to bed. Don't play with your phone before going to bed, once you play with your phone, it will be easy to become addicted, which will affect everyone's sleep.

There are many people who like to eat late-night snacks when they sleep at night, but if they do this often, it is very easy to gain weight. And once you can't control your appetite, you will eat more and more, so that when you sleep at night, you feel very uncomfortable, and there is no way to fall asleep. Therefore, everyone should try to get rid of the bad habit of eating supper, and at the same time, do not drink water before going to bed.

If you drink water, you will get up at night to go to the toilet, so you will not be able to sleep, and if you do this often, your face will become more swollen. Therefore, it is recommended that everyone must ensure good eating habits. If there is no way to change it, then everyone can exercise during the day.

I think I can improve the quality of sleep by watching movies, watching TV series, listening**, watching** and drinking milk.

Before going to bed, you can drink milk, eat bananas, you can wear earplugs, you can also pull the curtains, you can read a book before going to bed, you can listen to **, you can take a bath, you can also exercise.

Pay attention to exercise, adjust your daily routine, eat more nutritious food, and put a fruit at the bedside to relax.