How can I improve my sleep quality?

Eating some of the following foods before bed can improve your sleep.

Millet: Millet is boiled into porridge and eaten before going to bed, which can make people fall asleep peacefully.

Longan: Drinking longan tea or decoction with sugar can be used before going to bed, which is beneficial to improving sleep.

Lotus seeds: Before going to bed, you can fry the lotus seeds in water and add a little salt to take them; Or boil the lotus seeds and eat them with sugar.

Sunflower seeds: Knocking some sunflower seeds before going to bed can promote the secretion of digestive juices, which is conducive to eliminating food and stagnation, calming the nerves, and promoting sleep.

Walnuts: take japonica rice, walnut kernels, black sesame seeds, simmer into thin porridge over slow heat to eat, you can use white sugar to adjust the food, eat before sleeping.

Red dates: Take the red dates to the pit, add water and boil them, add rock sugar and ejiao, simmer them into a paste, and eat 1-2 spoons before going to bed.

Honey: Take 50 grams of honey every night before going to bed and drink 1 cup with warm water.

Milk: Drink 1 cup before going to bed to make people fall asleep.

In addition, after soaking your feet in hot water before going to bed, pressing the Yongquan acupoint can help improve sleep.

Half an hour before bedtime, leave all electronic devices. Wash your feet with hot water.

Scald your feet before going to bed, drink a bag of milk half an hour before going to bed, listen to light **, and do some stretching exercises.

The most important thing is to be emotionally stable, calm in mind, that is, there is no worry, if you can't adjust it temporarily and the sleep quality is low and obviously affects your life, you can take drugs for a short time to assist 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, blood, yin and yang. When 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.

Here are some tips to help improve your sleep quality:

1.Adjust your sleeping environment: Maintain a peaceful, cool, dark, and comfortable environment in front of the field to minimize distractions such as noise, light, and temperature.

3.Limit diet and caffeine intake: Avoid excessive eating and consumption of caffeinated beverages such as coffee, tea, and cola in the evening.

4.Relaxation: Take relaxing activities such as meditation, yoga or deep breathing to help relieve stress and anxiety so that it is easier to fall asleep.

5.Healthy lifestyle: Exercising regularly, quitting smoking, limiting alcohol intake, and maintaining a healthy diet can help improve sleep quality.

Remember, everyone's situation is different and requires different approaches and adjustments. If the above tips don't improve your sleep quality, it's a good idea to consult your doctor or sleep professional.

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.

A little advice:

Ten ways to improve your 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.

As a final reminder, don't stress yourself when you have insomnia, because stress can make you even more sleepless.

How can I improve my sleep quality?..

Exercise often in a good air environment, and you can sweat a little to increase the oxygen content in the blood, which is also called aerobic exercise.

The second is to walk, walk every day about 6 kilometers, also called to replenish yang qi can also be scalded with hot water for 30 minutes before going to bed every day, the water should be heated in time or heated quickly with a hot water, maintain the temperature of the water, hot to sweat as well, before going to bed with ten fingers back comb hair more than a dozen times, from top to bottom to push the small belly 200---300 times, feel comfortable as well. It will work for you, please try it.

Exercise more during the day and feel more comfortable when you sleep at night.