What s the best way to get a better night s sleep?

I think if you want to sleep better, you have to release all the stress in your heart. Some people don't sleep well because there are always some tedious things to disturb them during the day, and when they go to bed at night, they will also think about these things and they will not fall asleep better, and then the quality of sleep is not good.

Then this is the time when you can improve the quality of your sleep by doing a few things. For example, you can have some running habits before going to bed. I think when you're running, you can leave everything behind.

You can concentrate and focus all your energy on running. You're going to be very tired after a run. You won't have more energy to think about the things that bother you, and you'll fall asleep.

You can listen to some light ** before you go to bed and let this ** melody soothe your own heart. In fact, sometimes a person's sleep quality is not good, because they have not found a correct way to enter their own sleep. Such a ** will calm your mood and will calm your irritable emotions.

If you are in a good state before you go to sleep, then your sleep quality will definitely improve.

You can also watch some funny variety shows such as "Run, Brother" and "Happy Comedian" before going to bed. These programs will make your mood very happy, and your brain will also get a good relaxation from watching such programs. When your brain is in a relaxed stage, it will be easier to fall asleep, and it will also make your sleep quality higher.

One, go for exercise during the day. When you are tired, you will naturally be very sleepy, and the quality of sleep will also go up. I have had this experience, if the day is very leisurely, I will not be able to sleep at night, even if I finally fall asleep, I still dream, I always feel that I am in a light sleep, as if I am not asleep, resulting in poor spirit the next day.

But if you're busy all day, or if you've been out with friends all day during the day and feel a little tired, you'll naturally sleep soundly at night.

Second, self-adjust and put unhappy things behind you. Have you ever noticed that if you have something on your mind, especially a worry, this worry will go around in your mind, and it will keep you worried and confused. You can try to cue in your heart that you don't think about it anymore and wake up to something.

This way you will feel relaxed and the quality of your sleep will naturally be better. <>

Three, let yourself relax and go outside for a walk. Many times, it is because of excessive stress that leads to lack of sleep, and the quality is not very good. You can go on a trip or climb a mountain to feel the beauty of nature, relax yourself, and don't have to put your life in a tense state every day.

Fourth, it can be changed through diet and lifestyle habits. For example, eating some light food, drinking a glass of milk and eating some walnuts, lotus seeds and other nourishing products before going to bed at night will be very helpful for sleep quality. Don't drink too much, drink less coffee and other refreshing things in the afternoon, because there is caffeine in it, which will make you excited all the time, not sleepy, although the human body is very tired, but the brain is still very excited.

If you sleep for a long time during the day, then you will naturally not feel sleepy at night, so you should insist on a regular life and rest.

1. Soak your feet in boiling water before going to bed.

Note that I'm talking about boiling water to soak your feet, don't say that it doesn't burn your feet. Don't just put it in, let the heat smoke your feet first, and then put it in the water tentatively.

This way, even if the water is hot, the feet can adapt quickly. Everyone knows the benefits of foot soaking, so I won't go into details, but foot soaking at a low water temperature has no effect.

The use of foot soaking can really link the fatigue of the human body for a day, and the body will remove sweat during the foot soaking process, which can relax the body more and naturally fall asleep.

2. Choose a good pillow.

Pillows are naturally important for sleep, so try replacing your regular pillow with a tea needle. More fragrant, accompanied by the fragrance of tea, can improve the quality of sleep.

If the effect is not obvious, you can try the silkworm sand pillow, the sleep aid effect of the silkworm sand pillow is known to all, and it has always been loved by insomnia people. So if you want to get a higher quality of sleep, you can buy a silkworm sand pillow.

3. Relax your mind.

When you relax your feet, you naturally have to relax your mind, and many people have poor sleep quality because their subconscious mind is in a state of tension all the time. Even when I fell asleep, my subconscious mind kept thinking, and then I dreamed a lot. This can seriously affect the quality of sleep, causing you to get more tired the more you sleep.

Listen to a soothing song before going to bed and read a book that will make you feel relaxed. Let the mood calm down slowly, no matter how many chores there are during the day. Try to empty your mind and mind, and let it be sad tomorrow if you are worried tomorrow.

4. Drink warm milk before going to bed.

This trick is known to many people, but the point is to persevere. Warm milk can not only help you sleep, but also drink it every day to effectively improve all aspects of the body's functions. Therefore, although the method of drinking warm milk is simple, the important thing is to stick to it every day.

Sleep is the most important thing for each of us, and it is impossible for each of us to live without sleep. Sleep is a necessary condition, so sleep quality is also called a necessary condition in sleep. How can you make your sleep better?

There are many ways to do this.

The first way is to make your bedroom more warm and warm. Generally speaking, if we want to sleep better and improve the quality of sleep when we sleep, then the place where we sleep should be warm and warm. And we are generally our bedroom, and the bedroom should be decorated with a warm and tonal tone.

Why? When our bedroom becomes warm and warm, in fact, we will feel a whole body relaxed, and then we will feel that such a place is able to let go of all the worries, then such an environment will make people fall asleep very quickly, and the quality of sleep will improve rapidly. Therefore, the first method must be to make the bedroom warmer and more beautiful.

The second way is not to make the bedroom light too bright and bright when you sleep. Because when we sleep, if the light is too bright, it is not conducive to our sleep, many times we will mistakenly think that it is daytime in our minds, and we will subconsciously feel that things are not done, or there are still things to come, so we will sleep restless and sleep not deep enough, that is to say, the quality of sleep will be very poor. So if you want to improve your sleep quality, then dim the lights in the bedroom, or turn off the lights, on the one hand, it will be conducive to falling asleep, conducive to improving sleep quality, and on the other hand, it can also save electricity.

The third method is to say that we don't think too much when we sleep, so that our minds can relax and relax, and at the same time, we should also let our minds have a free space. So don't overthink it and sleep quietly. Make it a habit.

Insomnia seems to have become the norm for modern people, and they always can't sleep during normal rest times. I used to be a person with insomnia, and I can understand the feelings of people who have insomnia all year round, who can't sleep when they want to, and feel uncomfortable when they wake up. But now that I don't have much insomnia, I'll talk about my secret.

First, we can drink a glass of milk an hour before we go to bed, milk helps us fall asleep as soon as possible, I drink a bottle of milk every night before going to bed, this has become a habit of mine, and I find that every time I drink half an hour after I feel sleepy and want to sleep, at this time don't stay up late, go to sleep immediately, it is easy to fall asleep.

Second, we can do some appropriate exercises during the day, such as running, leg press or dancing or something, any exercise is OK, as long as we let ourselves sweat and make ourselves feel tired, in this way, we are easy to fall asleep at night, many people can't sleep, in fact, it is also because the day is too idle, the body does not feel tired at all, in this way, it is difficult to fall asleep.

Third, we can also read books before going to bed, listen to some quiet **, can also help us fall asleep, don't read some books that are too exciting, you can choose to read some books that you don't usually like, books with strong theories, when we read for a while, the boring knowledge in the books can easily make us feel tired, which can also make us fall asleep more easily.

Nowadays, many people like to play with their mobile phones before going to bed, and then they can't stop playing, in fact, this is not good, playing with mobile phones will make our brains more excited, which is not conducive to our sleep.

To have a good quality of sleep, you must first ensure a quiet, dark environment. I belong to the kind of person who can't sleep with a little sound and light, and I live in a dormitory, and my roommates will inevitably disturb each other, and I will have a nervous breakdown at first. But then I thought of a way.

The roommates have different schedules, so it's impossible for me to turn off the lights when I sleep, so I bought a blackout curtain, and the moment I installed it was so touching, the blackout effect is very good, at least I can sleep without turning off the lights, and I can have my own private space.

There is also the problem of sound, I solved it with earbuds, ** I bought it casually, the effect is not bad, unless it is a particularly loud sound, the general sound is inaudible. Since having these two things, my sleep quality has improved by leaps and bounds.

In addition to the environment, one's own state of mind is also important. If you have a lot of worries for a while, you will definitely not sleep well during that time, and in severe cases, you will have insomnia. I'm like this myself, and if I think about something messy before I go to bed, I won't be able to sleep well that night.

At first, I couldn't fall asleep tossing and turning, and finally fell asleep, and I dreamed again, and when I woke up the next morning, I felt like I hadn't slept, and my whole head was groggy.

So it's best to be in a good mood and at least don't think about some worries before going to bed. You can listen to some soothing ** before going to bed, read some relaxing books, and put yourself in a relaxed state. After lying down, don't think about anything else, just empty your head and sleep.

Finally, I recommend a thing that I personally think is very easy to use - Kao Steam Eye Mask. After unpacking, you will get warm, about 40 degrees, for 10 minutes, and your eyes will be more relaxed after use. It is very comfortable to wear when you sleep, and you will fall asleep after a while.

Simple ways to improve your sleep quality include the following:

1.Adjust a reasonable sleep schedule and sleep habits.

People's sleep is comprehensively regulated by multiple systems such as the central nervous system and the endocrine system, so in order to improve sleep quality, the central nervous system and hormone levels must first reach a state suitable for sleep. A good routine and bedtime and bedtime habits can help improve sleep quality.

2.Improve the sleeping environment.

The environment has a great impact on sleep, because adjusting the sleeping environment is conducive to improving the quality of sleep, such as the cleanliness of the sleeping environment, such as comfortable bed sheets, bedding, pillows, and adjusting the ambient temperature and light to the best.

3.Relax before sleeping in purity.

Proper relaxation before bedtime can help improve sleep quality. Soaking your feet, taking a bath, listening to soothing **, reading a book, etc. are all conducive to relaxing before bedtime, and you can also drink a small amount of warm milk.

4.Use sleep medications.

Severe poor sleep quality may be appropriate if sleep medication is administered as directed.

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 people's lead belt body qi and blood yin and yang. When Huaiwanlu sleeps well, he will be full of energy and will not be tired during the day. In the "Emperor's Neijing" trouble, 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.

To improve the quality of sleep, it is necessary to carry out from the aspects of work and rest, diet, exercise, and environment. The details are as follows:

1. Work and rest: go to bed on time every day and get up on time, but if you play mobile phones or games before going to bed, it will not only occupy the sleep time, but also make the brain nerves in a state of excitement, and electronic products with radiation will affect the nervous system, causing people to wake up easily, fall asleep and become difficult or have been in a state of light sleep. So, half an hour before going to bed, you should turn off all your electronic devices, and if you feel bored, you might as well read some helpful books.

2. Diet: If the quality of sleep is not good, you can eat dinner a little earlier, so that the stomach can digest the food in advance, and there will be no satiety, which will affect people's normal sleep. You can usually eat some foods that help you sleep, such as eating Ganoderma lucidum can calm the nerves and replenish qi, so that patients with insomnia can calm their minds and improve their sleep quality.

Foods such as long-lying eyes and bananas contain tryptophan, which can stabilize people's mood and improve sleep. Vegetables, oats, egg yolks, lean meat and other foods contain copper and iron, which can provide oxygen to the brain and maintain brain functioning. It should be noted that caffeine and nicotine will make people feel sluggish to a certain extent, and this feeling of excitement is not conducive to getting into a good sleep state, so you should avoid eating caffeinated foods and do not smoke within two hours before bedtime.

3. Exercise: In the afternoon, you can do some exercise appropriately, and the exercise in the afternoon can help you sleep, because after exercise, the body's functions will need to rest, and at night, you can easily fall asleep. However, in the time before going to bed, it is not advisable to do strenuous exercise, you can move a little, just move your muscles and bones, do too strenuous exercise before going to bed, it will make people feel very tired, and it will also have a certain impact on sleep.

4. Environment: Pay attention to the ventilation of the living environment, maintain a suitable temperature, control the room temperature at about 20, control the humidity at about 60%, change the bed sheets and bedding frequently, and keep the size and comfort of the pillow size. It is necessary to turn off the light before going to bed, because only in a dark environment can it be conducive to the production of melatonin and help people fall asleep, if you sleep with the light on, it will destroy melatonin and cause people's psychological and physiological disorders.