How to improve the quality of sleep I feel groggy at work every day...

Lie down and go to bed at nine o'clock every night. Or boil some nightshade vines and drink them.

The daytime should not be too long, half an hour to an hour;

Don't get emotionally high before going to bed and avoid letting yourself fall asleep for too long;

Taking a hot bath, soaking your feet, and drinking a glass of warm milk before going to bed can effectively improve insomnia.

I think it's mainly because of too much pressure, irregular work and rest, you should relax, usually do more exercise, improve your body's immunity, and eat more foods that help you sleep, such as drinking a glass of milk before going to bed.

You can soak your feet before going to bed, and you should also pay attention to your diet, eat more vegetables and fruits, and don't eat junk food.

Many people will have headaches because they don't sleep well, and poor sleep is no longer just a problem for middle-aged and elderly peopleBecause of the high pressure of life, more and more young people are also suffering from sleep problems, which will not only affect the next day's work and study, but also bring a lot of harm to the body. A good night's sleep will make your body healthier.

Sleep for more than two or three days is below the physiological need (about six to eight hours) and has immediate and noticeable effects due to the physiological need to make up for sleep. Attention, concentration, fine operation ability, high intellectual thinking and memory are the first to be affected, and learning efficiency and creative thinking ability will also be significantly reduced.

Long-term sleep disorders will lead to human physiological disorders. Medical experts have pointed out that a large number of patients with high blood pressure and heart disease are caused by poor sleep. When sleep deprivation is severe, it can also induce mental confusion.

Sleep disorders, in addition to insomnia, include apnea syndrome. At the same time, sleep deprivation can also make you older and fatter.

Middle-aged and older adults who sleep less than 6 hours per night have a 4-fold higher risk of stroke compared to those who sleep 7 to 8 hours per night。People who sleep less than 6 hours a night have a 50% increased risk of developing intestinal polyps (precancer). Sleep loss also increases the risk of breast cancer.

Sleeping less than 7 hours a night can damage the immune system, leading to a 3-fold increased risk of catching a cold. Sleep deprivation overnight leads to more active brain areas responsible for emotion management, suggesting that sleep deprivation is prone to emotional out-of-control. Lack of sleep can also affect the brain's memory enhancement process, which in turn affects information retrieval and the input of new information.

Looks weak and unenergetic, listless. I feel powerless to do things.

The eyes are dark and relaxed, people have no energy, and their actions will be slow.

Sleep disorders, in addition to insomnia, include apnea syndrome. At the same time, sleep deprivation can also make you older and fatter.

During the day, they are listless and sluggish, leading to disorders in human physiology.

Attention, concentration, fine operation ability, high intellectual thinking and memory, learning efficiency and creative thinking ability will also be significantly reduced.

1. Drink a glass of milk an hour before bedtime.

2. Insist on soaking your feet, water over your ankles, and soak until your feet are red.

3. Ensure that the body is fully hydrated, especially in dry weather, you must eat more warm fruits. Ensure daily water intake.

4. Drink less carbonated drinks and try not to drink them.

5. Don't stay up late, smoke and drink excessively, have too much sex, and don't work on the computer for too long.

6. Insist on exercising, if you have the conditions, outdoor jogging is also good, and vice versa, you can also do it indoors, hula hoop, etc.!

My sister had a nervous breakdown before, and this method is not bad! Everything is done according to the personal physical condition and personal situation The body is the capital of the revolution, I wish you good health

The statement downstairs is on paper, people reach a certain age, the body is in a sub-healthy situation, the quality of sleep will be very poor, this is because you are sick, a simple and clear way is to use traditional Chinese medicine to recuperate, drink a few pieces of traditional Chinese medicine, it will be fine immediately, the effect is immediate, what to drink milk, hot water to soak your feet, there is no fart at all, toss you for more than half a year, sleep quality is still poor.

In fact, the upstairs has its own reason, Chinese medicine has said that the autumn is frozen, the winter is warm and the head is frozen, and in winter, soak the feet with hot water and massage the Quanyong acupoint before going to bed, which can improve the quality of sleep, and the frozen head can keep the brain clear. A person's regimen should change according to the changes of the seasons. Make sure you get enough sleep every day, if you don't sleep well at night, you can take a nap at noon to make up for sleep, and go to bed early.

10 ways to improve 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.

Insomnia treatment methods are as follows:

Go to bed on time, go to bed early and wake up early. Learn time management, plan your time reasonably, squeeze out and use small time, rest, relax, and adjust.

During the day, outdoor activities and sports are appropriate, and more socializing and chatting with others, including confiding stress and unhappiness to colleagues and friends, and solving troubles and problems together.

Appropriately have some beneficial interests and hobbies, and do more meaningful things.

Before going to bed, don't talk to people warmly, don't overthink problems, you can take a warm bath (dry your hair after bathing) or soak your feet in hot water to relax naturally.

Don't eat too much at dinner and don't drink plenty of water before going to bed, but you can drink a little warm milk in moderation. The indoor environment should be comfortable and tidy, and fruits such as oranges and oranges can be placed at the head of the bed to help sleep with a fruity aroma.

Occasional insomnia is normal and should not be overly annoying.

If you often have insomnia, it is recommended to see a neurologist and take appropriate medication. For those with weak organs, hot or unbalanced, it is recommended to look at traditional Chinese medicine to distinguish the constitution and dispense medicine to recuperate.

Due to the influence of factors such as people's living habits, work pressure or sleep environment, people's sleep quality is worrying. High-quality sleep can make people quickly recover their strength and get out of a sub-healthy state. So, how can you get a good night's sleep?

Go to bed on time and develop a regular sleep routine. The length of sleep varies from person to person, generally young people sleep longer, and older people sleep less, but it is necessary to develop the habit of sleeping on time. Nowadays, young people like to go to bed late, but it is best to go to bed before 11 o'clock, so that the body can get sufficient rest and recovery, which is conducive to work and study the next day.

Take a nap at the right time at noon. During the lunch break, if you feel sleepy, you can take a nap at the right time, but pay special attention not to be too long, about 15-30 minutes. Wake up refreshed, good for your health, and improve your work and study efficiency in the afternoon.

Exercise more during the day and make the most of your energy. Participating in more sports during the day can not only exercise and enhance physical fitness, but also allow people to release their energy during the day, which helps to sleep at night and can improve sleep quality.

You can drink a glass of warm milk at night before going to bed(Eating before going to bed is not good, it is best to drink half an hour in advance), you can usually eat some foods with a calming effect, such as bananas, potatoes, whole wheat bread, etc., which will help you sleep.

Keep your room quiet and calm before bed. You can listen to some soothing **, take a walk, read a book, etc., and let yourself gradually calm down. Turn off all the lights in your bedroom when you go to bed, and a dark environment can help improve the quality of sleep.

It's best to go to bed early and wake up early, and if you can't, listen to ** to relax yourself, or drink a glass of milk before bed.

Drink a glass of milk before going to bed to better maintain sleep, soak your feet in hot water, and massage the acupuncture points on the soles of your feet.

Be sure to take a good rest at noon, and then just drink coffee and tea.

Count the sheep, fall asleep quickly, and rest more. Exercise more to improve nutrition.

Go to bed on time, develop a regular and healthy routine, and don't stay up late.

As long as you don't stay up late and slowly adjust your work and rest time, it's okay.

Before going to bed, you can drink plain milk or eat bananas, and stay away from electronic products.