If you have poor sleep quality, what can you do to improve it?

People who do not sleep well should improve their sleep by adhering to a regular work and rest time, developing good eating habits, exercising, creating a good sleep environment, and thoroughly relaxing 1 hour before bedtime.

Insomnia is related to an individual's emotional state, psychological factors, and other physical causes. Long-term sedentary sitting, lack of exercise, heavy psychological burden, mental stress, menopause, and many chronic diseases can cause insomnia. Many diseases such as heart disease, kidney disease, asthma, digestive tract diseases, osteoarthropathy, high blood pressure, sleep apnea syndrome, etc., can also cause insomnia.

People who don't sleep well are better off falling asleep before 11 p.m. It is best not to take a nap for more than 1 hour, and it is best not to go back to sleep after 3 pm. In terms of eating, it is best to finish dinner before 7 o'clock, and it is best to eat some light diets such as porridge and side dishes, and do not eat greasy and heavy foods such as big fish and meat.

If you eat dinner too late and are too full, it will affect your sleep due to bloating, acid reflux, etc. Choose foods that help you sleep, such as almonds, oatmeal, bananas, apples, honey, longan, or a glass of warm milk. Stick to proper physical activity, but be aware that it is best to exercise at five or six o'clock in the afternoon, and strenuous physical activity too late can also affect sleep.

If necessary, you can take sedative sleeping pills intermittently or use some Chinese patent medicines to regulate sleep. People with insomnia who have significant anxiety and depression can take anti-anxiety and depressant medications.

Hello: Develop good habits.

1. Drink a glass of warm water every morning to replenish water!

2. Try not to stay up late.

3. Eat coarse and fine grains together, try not to eat fried barbecue long-term pickled food, avoid overeating, don't drink drinks, and eat less sweets.

4. Combination of work and rest.

5. Keep a good attitude and don't think too much about things at night.

6. Avoid alcoholism.

7. Try not to drink coffee and strong tea.

8. Foods that soothe the nerves: millet, longan, lily, etc.

9. Light diet.

Before going to bed, you can do some exercise, try to relax yourself, listen to music, or drink milk, which can improve the quality of sleep.

Change the position you sleep in, change the time you sleep, change some bad habits before you go to bed, read books and listen to ** before going to bed.

I think it can be improved by listening, watching movies, watching TV series, listening to the radio and drinking milk.

1. Drink more milk in the diet, milk is a relatively nutritious food, and easy for the human body to digest and absorb, is an ideal natural food. Milk contains tryptophan, an essential amino acid that is the raw material of serotonin, which in the human body puts the brain to sleep. Milk also contains magnesium, which can relieve nervous fatigue and play a calming role, so drinking a glass of milk half an hour before bed can help improve sleep quality.

2. Millet, millet is rich in nutrients and also contains tryptophan, so millet also has the effect of improving sleep quality. At night, you can cook some millet porridge, and you can also add some red dates to boil together, millet porridge is easy to digest, and has the effect of strengthening the spleen and stomach.

3. Lotus seed lily porridge, lotus seeds contain a variety of nutrients and have the effect of calming the nerves, so you can choose to eat lotus seed lily porridge at dinner, and it is best to have a lotus seed heart when choosing lotus seeds, because the lotus seed heart also has the effect of relieving neurasthenia and calming the nerves.

4. Enhance the amount of exercise during the day: make the body feel tired. Exercise in many forms: walking, running, playing ball, climbing? It's a great way to exercise and help you fall asleep at night.

5. Take a bath before going to bed: Taking a bath before going to bed can make people relax physically and mentally, refresh the whole body, and help people fall asleep more peacefully and comfortably.

6. Carefully arrange the bedroom layout: a bedroom that is pleasing to the eye will bring us a beautiful visual enjoyment, and the layout is based on your own comfort, and then refer to some bedroom layout schemes. The bedroom can be fitted with some green flowering plants according to personal preference, which not only adds to the aesthetic feeling, but also helps with sleep.

Insomnia is caused by many reasons, it may be that you have irregular work and rest in your daily life, sleep a lot during the day, and of course it will be difficult to fall asleep at night, and over time it will produce a habit until you want to go to bed early and get up early but can't sleep, so this kind of sleep is very poor. If you want to improve your sleep, here are some things you can try.

1. Improve fitness exercise.

If you have poor sleep quality for a long time, you can try to improve your fitness exercises, and make your body feel tired according to the way you exercise, and your body always wants to sleep when you feel tired. And through fitness exercises, your body will stretch and you will be more comfortable when you sleep, so that you will have a good sleep quality.

2. Regularize your own work and rest time.

There are many people who have poor sleep quality due to irregular work and rest, especially long-term overtime, and then sleep all day on Saturdays and Sundays, so that when they have to work, they will be in a very sleepy situation. Then I got off work after a lot of hard work, thinking about my own time at night, and doing some exciting things, so that my sleeping regularity might be damaged. As long as you stay up late once a lot, you will have a vicious cycle, and your sleep will be especially poor in the long run.

Therefore, you need to have a good quality of sleep, and you must adjust your routine and try to fall asleep before 12 o'clock at night.

3. Maintain a good mood.

People are also very likely to be unable to sleep when they are upset, and at the same time, they are in a long-term anxiety mood, which will have a very bad impact on their physical health and make people mentally confused. Therefore, if you want to improve your sleep, you must have a good mood, so that you can release your stress, and you don't have to be in a high-pressure situation, of course, you will slowly produce a better sleep. If you are very busy at work, then you can take a small vacation for yourself to rest, so that you can have faster time and energy to integrate into your homework.

One is the change of the environment, such as enhancing the shading effect, reducing noise, etc.; The second is to change oneself, such as drinking a glass of milk before going to bed, and drinking red wine appropriately at dinner.

The ways to improve poor sleep quality are as follows: 1. Follow the body's biological clock, sleep at the same time, go to bed early and get up early, and try to be asleep from 11 o'clock to 5 o'clock in the evening and one o'clock in the morning, so that the body can get the greatest recovery; 2. The bedroom environment should be comfortable, moderate temperature, quiet, dim and well ventilated;

If you have poor sleep quality, you should create a better sleeping environment for yourself. You can drink a glass of warm milk before bedtime to help you sleep.