How to fall asleep quickly and ensure that the quality of sleep is high

The first thing to do is to tell yourself that you will be sleepy at ten o'clock, that is, to have this belief. After convincing yourself, your subconscious mind will actively prepare for the "sleepy" thing. Then I put on and stayed before ten o'clock, especially so that I had nothing to do, and I couldn't sleep with anything in my heart.

It's unlikely that you don't want to sleep if you don't want to do anything every night, hehe.

It's not something that can be changed all at once, but it's better today than tomorrow. Give it a try: Stick to 10 a.m. to bed every day and wake up at 6 a.m.

Wake up and go out for breakfast, the cool air in the morning will definitely make you feel comfortable. Stick to it for about 3 weeks and see how it works. Hope it helps.

It is very important to raise awareness that going to bed early and waking up early (detailed in the manual for human use).

Soaking your feet in hot water before going to bed is absolutely effective and ensures that you sleep comfortably. Good night!

Resting the brain and body is not only the most basic mission of sleep, but it also includes the functions of organizing memories, regulating the balance of hormones, improving immunity, and removing waste products from the brain. Based on the books "Sleep Revolution" and "Stanford Efficient Sleep Method", I will talk to you about how to get a good night's sleep.

A glass of warm milk before bedtime can help you sleep. Actually, the main thing is to force yourself to adapt for a while first, and I wish you a good night :-)

Drinking a glass of milk seems to work.

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 an excited state, 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 light sleep state. 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 longan and bananas contain tryptophan, which can stabilize a person'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, delay the operation of the brain, and eat more to help you sleep. It should be noted that caffeine and nicotine will cause people to be excited to a certain extent, and this excitement is not conducive to entering a good sleep state, so within two hours before bedtime, you should avoid eating caffeinated foods and do not smoke.

3. Exercise: In the afternoon, you can do some exercise appropriately, and 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. The light must be turned off before going to bed, because only in the dark stare environment, it is conducive to the production of melatonin, to help people fall asleep, if the light is turned on to sleep, it will destroy melatonin, resulting in people's psychological and physiological disorders.

Hello, friend.

Here are a few tips for falling asleep quickly and improving sleep quality, I hope it will work for you1. Soak your feet in hot water and massage them gently before going to bed2. Find at least three happy things to comfort yourself before going to bed.

3. Find a few jokes before going to bed.

4. Listen to ** before going to bed, listen to ** is spoken, and the style of listening to different moods and different periods should change.

5. Before going to bed, you can tidy up your clothes or old things.

6. Don't leave unfinished work before going to bed.

7. Don't think about unpleasant things before going to bed.

8. Don't drink too much water four hours before going to bed; Don't drink tea and coffee 6 hours before bedtime9. Don't say to yourself, "What if I can't sleep?" ”

Yaxin hopes that you will start a good night's sleep tonight.

How can I improve my sleep quality?

We know that sleep is extremely important for brain health. People generally need to get more than 8 hours of sleep, and they must be of high quality. If the time or quality of sleep is not enough, it will have a negative effect on the brain, and it will be difficult to recover from brain fatigue, which may seriously affect the function of the brain.

If you don't get enough sleep or have poor sleep quality, you should increase the amount of sleep you get in, such as taking a nap in the summer, and try to improve your sleep condition.

According to the general view, sleep is the main way to eliminate brain fatigue. If you don't get enough sleep for a long time or the quality of sleep is too poor, it will seriously affect the function of the brain, and people who are already very smart will become confused. Many people suffer from neurasthenia and other diseases, many of which are caused by severe sleep deprivation.

In short, more than one-third of a person's time is spent in sleep. Good sleep is an important part of life, which can regulate physiological functions and maintain the balance of the nervous system. Poor and insufficient sleep will lead to head swelling and general weakness the next day.

Sleep is closely related to health, work and study.

Here are a few things you can do to improve your sleep quality:

Sleep in moderation.

1. One of our important points is: sleep is indispensable. In many books, it is said that adults generally sleep 7 to 8 hours a day. But recently American psychology professor James.

Sleep for 20 minutes before doing nothing, listen to light ** relax.

Usually do more exercise, soak your feet before going to bed, don't drink coffee and other drinks, and relax yourself.

Soak in the bath, soak your feet, listen to the light ** before going to bed, and let yourself relax.

In fact, the main problem of answering the Lord is caused by the external environment, so you can buy earplugs or listen to songs before going to bed, which is better than noise; Then try to stabilize your mentality, the more you are affected by the outside world, the more angry you are, the more you can't sleep.

In addition, it is recommended to drink a cup of sleep fragrance before going to bed, and stick to it every day, which can help you fall asleep quickly, prolong the time of deep sleep, and improve the quality of sleep.

According to the requirements you said, there are the following methods, although there are many introductions, but the operation is simple:

In this way, choose a simple set of aerobics (fitness simple qigong or yoga meditation can do, choose your favorite), and do it 1 hour or half an hour before going to bed every day until you sweat slightly or your body is slightly warm, in order to adjust your bedtime state;

Go to bed before 10 o'clock as much as possible (it is good for sleep before 10 o'clock), ventilate the room in advance for a while, humidify the environment if it is dry, and wash your face and feet in warm water after exercise;

Sleeping position is very important, in addition to not sleeping on your stomach when sleeping, you should choose your favorite sleeping position, which is more conducive to sleep.

Soak your feet in hot water for 30 minutes before going to bed (the water temperature is preferably 45-50°), and it is best to put a little salt, which not only has the effect of tonifying the kidney but also promotes sleep.

Drink a glass of fresh milk before going to bed to get a good night's sleep.

Soak your feet before going to bed and drink a glass of milk, you may need to supplement calcium!

Acupuncture is relatively fast, go to a regular hospital to do it.