Poor sleep quality, how to adjust, how to adjust poor sleep quality

Half an hour before bedtime, you can drink a glass of warm milk, preferably pure. Blanch your feet in hot water for about 20 minutes. I didn't sleep well at night before, but after using the above method, I feel pretty good!

What to do if you don't sleep well? Can't sleep, wake up in the middle of the night, wake up early, the cause of insomnia is a lack of qi and blood, depression and melatonin insufficiency, take sour jujube kernels, red dates, poria cocos, lily mulberry, licorice, boiling water to brew and try it.

In modern society, everyone's work pressure and life pressure are very high. Probably many of my friends have experienced sleep deprivation.

If you don't sleep well at night, you will be very unenergetic the next day, and if you are in a bad mood, you will easily get sick in the long run. In this experience, let's take a look at some ways to regulate sleep.

Diet can regulate sleep. Half an hour before bedtime, it's best not to eat again. After a late-night snack, it is difficult to feel sleepy unless you are severely tired.

Do not drink coffee or tea after 2 p.m. Especially coffee, even if you drink it in the afternoon, it will still affect your sleep at night. This effect is more pronounced in people who are sensitive to coffee.

Dinner should be based on light food, and it is not suitable to eat too greasy food. Eat plenty of vegetables and drink some warm milk to calm your mood.

Sleeping position may also affect your sleep. Sleeping on your side helps you fall asleep faster, and sleeping on your side keeps your breathing easy.

Try not to sleep on your stomach. Sleeping on your stomach can suffocate you, strain your heart and lungs, and make your body more tired.

Half an hour of exercise a day can effectively improve the symptoms of insomnia. Life is in motion! Let's run together by the way, you can **, grow muscles).

Develop good habits. People who don't sleep well can easily turn their biological clock upside down, and then they are more likely to suffer from insomnia. Therefore, be sure to find a way to adjust your body clock back and get into the habit of falling asleep at a fixed time.

Stay away from computers, TVs, or phone screens before bedtime. Scientists have found that the glimmer of these electronic devices can affect people's drowsiness. Therefore, if you have insomnia, you should avoid playing with your mobile phone and watching TV before going to bed

First of all, we must consider the hospital, and we must also choose the right expert, Quanzhou Shenhe is good.

If you don't sleep well, you can eat and drink! Foods to help you sleep Milk: Milk contains two hypnotics.

Version: One is tryptophane.

Weighted acid; The other is a peptide that has a regulatory effect on physiological functions, which can be combined with the central nervous system to exert anesthetic and analgesic effects similar to opium, making people feel comfortable all over the body, and drinking a glass of milk before going to bed can make people fall asleep. Millet: Among all grains, millet is the most abundant in tryptophan, which has the effect of calming, calming the nerves and aiding sleep.

In addition, millet contains a lot of starch, which is easy to make people feel warm and full after eating, which can promote the secretion of insulin and increase the amount of tryptophan entering the brain. Walnuts: Walnuts can improve sleep quality and are commonly used for neurasthenia, insomnia, forgetfulness, dreaminess and other symptoms.

The specific way to eat is to mix it with black sesame seeds, pound it into a paste, and take 15 grams before going to bed, and the effect is very obvious. Sunflower seeds: Sunflower seeds contain a variety of amino acids and vitamin B3, which can improve the inhibitory function of brain cells and play a calming and calming effect.

Swallowing a handful of sunflower seeds after every dinner has a hypnotic effect. Honey: It has the effect of nourishing the spleen and removing upset, and it is drunk with 50 grams of boiling water every night with honey, which has the effect of good sleep.

As the saying goes, medicine is not as good as food, and food is not as good as sleep, and the ancients have long recognized the importance of sleep in regulating the body's qi and blood yin and yang. If you sleep well, you will be full of energy and you will not be tired during the day. In the "Emperor's Inner Canon", it attaches great importance to sleep, the so-called "autumn harvest and winter storage" and "autumn and winter yin" emphasize the importance of autumn and winter sleep.

If you don't sleep well for a long time, then you can try to massage our "Rangu acupoint", which is located on the inside of the foot, in the middle of the foot socket. Once you have found the acupuncture points, gently press with your hands for 3 minutes at a time. After doing this, there will be a slight feeling of soreness at the acupuncture points.

What is considered a bad sleep quality? Can't sleep at night, dreaming when you fall asleep, waking up frequently at night, etc., a simple criterion is to see if you will feel uncomfortable, dizzy, have no energy, and lose your temper after waking up.

In life, bai, the psychological ability to bear du is not so strong, casually zhi encounters a little thing, and then he will ponder day and night, it is the mind that produces a huge wave of answers, and then this affects sleep, so usually you have to do your own psychological adjustment work, in order to get rid of the bitter sea of insomnia, increase a little exercise during the day, and drink a glass of hot milk before going to bed.

Relax your mind, don't have too much stress, don't stay up late, pay attention to your diet, and then use Chinese medicine to regulate your body.

A great way to improve your sleep quality.

A special tube bai

The way to du

Warm a glass of milk first and drink it, the milk can zhi

Silence people's hearts. Then I replied.

After taking a book that I don't usually like to read, I forced myself to read it, and after reading it like this for a while, I couldn't open my eyes and became sleepy. If you like to listen to **, don't listen to fast-paced songs, listen to some slow melody songs or pure ** kinds. This will allow the overexcited brain to relax, so that the body and mind can relax and fall asleep.

Note: If you want to improve sleep and sleep better, it is recommended to drink sleep fragrance before going to bed, which can relax the body, reduce anxiety, help improve sleep time, and improve sleep quality.

If you don't sleep well, it is recommended to fry jujube kernels and raw dragon teeth with 30 grams each. Stir-fried jujube kernels to help sleep; Dragon's teeth, calm the nerves.

You need to actively take ** conditioning, you can drink a glass of warm milk before going to bed, and try not to do too much exercise, you can also take medication for conditioning.

You can take a hot bath before going to bed, soak your feet in hot water, drink a glass of hot milk, and then light on the aromatherapy to watch some pure **, and then in this way, it will help the body and mind to relax, and you can fall asleep faster and better.

Friends who have difficulty falling asleep and poor sleep quality can try these methods to help fall asleep

1. Empty before going to bed.

Taking an hour off can help end the day and get ready to fall asleep before bed. Holistic psychiatrists say it helps the body de-stress and sends a message that you are about to fall asleep.

2. Practice progressive muscle relaxation.

Progressive muscle relaxation is a technique of releasing tension by contracting and then relaxing the muscles. It can help improve sleep quality by slowing down breathing rate, reducing the activity of stress hormones, reducing muscle tension and chronic pain, lowering blood pressure, and more.

Preparation: Tense and relax the muscles in your toes, then slowly stretch upwards to the rest of your body. Each time you squeeze the muscles, hold for about 5 seconds, then relax for 30 seconds before moving on to the next body part.

3. Create a comfortable sleeping environment.

Make sure the bedroom is quiet, dark and cool, and the mattress and pillows are comfortable enough.

4. Avoid using electronic devices.

Electronic devices may interfere with sleep, so it's best to avoid screen devices such as mobile phones, tablets, etc. before going to bed.

5. Eat sleep aids.

Eating grapes, cherries, bananas and other foods rich in "melatonin" in moderation for dinner can also make it easier for you to fall asleep and sleep more soundly.

If you want to be in good spirits the next day, in addition to falling asleep as soon as possible, you should also pay attention not to stay up late often, because staying up late is also very harmful to the body, as follows:

1. Disrupting the biological clock.

Staying up late can disrupt the biological clock and disrupt the body's natural rhythm, which may lead to symptoms such as insomnia and fatigue.

2. Affect learning and work efficiency.

Staying up late for a long time may affect memory, thinking ability and concentration, as well as affect learning and work efficiency.

Increased risk of heart disease.

Staying up late for a long time can lead to problems in the cardiovascular system, increasing the risk of heart disease, stroke, etc.

4. Increase the risk of obesity.

Staying up late can disrupt diet and metabolism, leading to increased calorie intake and an increased risk of obesity.

Increased symptoms of anxiety and depression.

Staying up late for a long time may affect mood stability and increase symptoms of anxiety and depression.

6. Reduce immunity.

Staying up late for a long time may lower immunity and lead to susceptibility to diseases.