How to improve your sleep quality, how 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.

Stay in a good mood! Soak your feet in warm water and drink some warm milk before going to bed. If it's not the body, it's mainly about maintaining a good attitude.

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.

Everyone knows the importance of sleep to the body, and they all want to have a good night's sleep, and there are many people who have poor sleep quality due to various reasons, which not only causes physical and mental exhaustion, but also affects life and work. In fact, if you want to have a good night's sleep, it is nothing more than to develop good living habits, maintain a healthy diet, insist on exercising and pay attention to psychological adjustment.

Wonder, what sleep rules should you keep in mind to have a good night's sleep?

1. Don't do anything that is not conducive to sleep before going to bed.

Most people have sleep disorders because they often do some things that are not conducive to sleep before going to bed, so that the cerebral cortex is excited and cannot enter deep sleep, such as watching TV, playing mobile phones and watching movies, etc., which will make the cerebral cortex excited, unable to fall asleep or dream more when falling asleep, playing electronic products for a long time will affect the nervous system, which will also cause problems such as difficulty falling asleep and neurasthenia. Therefore, putting down your phone before going to bed and doing something soothing and relaxing, such as reading a book and listening** can help you fall asleep.

2. Have a regular work and rest time.

At present, most people often stay up late to cause the biological clock to be disordered, often day and night reversed, in this case, the quality of sleep will be worse, and there is no way to fall asleep when falling asleep at the normal time at night, and it also affects the mental state of the next day, and maintaining a regular schedule can allow the body to walk according to the biological clock, which will also improve the quality of sleep.

3. Increase the amount of exercise every afternoon.

Proper exercise during the day can consume energy, which is of great help to fall asleep at night, so you may wish to increase the amount of exercise in the afternoon every day, so that the body will feel tired when you sleep at night, and it is easy to fall asleep.

4. Develop the habit of napping.

There are many people who do not have the habit of napping, but in fact, insisting on napping can improve their spirits, but it is necessary to pay attention to the control of nap time not too long, try to keep it at about half an hour, napping can make the afternoon spirit good, and will not let the body be too tired to fall asleep when falling asleep at night.

Generally speaking, sleep is particularly important for the body, enough sleep and good sleep quality can restore the body, and let the second day be in good spirits to put into work, but it should be noted that many people are affected by poor sleep, so they want to maintain a good sleep, keep the above points in mind, and achieve a good night's sleep. In addition, it is important to know that you should not eat flatulence and indigestible food before going to bed to avoid gastrointestinal damage and discomfort that may affect your sleep at night.

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 and maintain brain functioning. 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 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.

1. Soak your feet. 2Take a nap.

3 Keep the mind calm and quiet before going to bed.

4. Stay away from coffee nicotine.

5. Insist on exercising.

Develop a regular routine by going to bed early and waking up early.

1. Improve the quality of life: reasonable nutrition, because the human body's brain sleep is an active process rather than a simple inhibition process, after reasonable nutrition, the nutrition of all aspects of the brain is sufficient, and its functions in all aspects are improved, including sleep can also be improved; After proper exercise, it can increase the anti-interference of the nervous system, increase the active excitability of the nervous system, and also have anti-fatigue properties, improve the quality and distribution of neurotransmitters, and therefore improve sleep;

2. Don't do too many activities that damage sleep at night, such as drinking strong tea and coffee at night, and being too excited;

3. Don't eat too much at dinner, especially before going to bed, try to avoid eating, especially high-fat, high-protein diet;

4. Don't drink too much water when you sleep at night to prevent overfilling of the bladder when sleeping;

5. If you really don't sleep well, you can moderately use some short-acting sleeping pills to promote sleep, this kind of sleeping pills try to avoid regular use, can be intermittent, such as 2-3 times a week, try to sleep by yourself at other times, this kind of protection of sleep quality has certain benefits.

1.Running or other exercises to strengthen your workout; When you are tired, you can sleep well naturally.

2.Soaking your feet before going to bed can warm up your body and help you sleep; Lads with cold hands and feet in winter can also add ginger.

3.Try not to look at your phone an hour before going to bed, the short-wave blue light emitted by the mobile phone screen excites the brain, affects falling asleep, and after you really fall asleep, the quality of sleep will also decrease.