Tips to improve sleep, does anyone know

There are many tips to improve insomnia, such as appropriate physical exercise a few hours before bedtime, increase physical exertion, and produce fatigue; For example, listening to soothing sleep before going to bed,** helps to relax stress and help you fall asleep as soon as possible; For example, appropriate use of drugs to help you sleep, after a period of time to form a sleep habit, you can stop the drug. I wish everyone a dreamless night and a peaceful sleep.

<> "Sleep Tips.

The fast pace of modern life makes it difficult for people to have a chance to relieve fatigue during the day. And the long hours of desk work, incorrect standing, sitting posture, and have a great impact on our posture and spine. Sleep is one of the important ways to relieve stress, how to make good use of sleep to achieve the purpose of relaxing the body?

These sleep tips can not only help us sleep easily, but also help improve back pain and round shoulders and hunched back.

Choose the right sleeping position: The more common sleeping positions are lying flat, lying on your side and lying on your stomach. However, it is not recommended to use the tummy sleeping position, because this position will make one side of the neck tense, affect breathing, and the neck may be painful when you wake up the next day.

Maintain correct posture: keep the cervical, thoracic, and lumbar spine on the same plane (not to say that the spine should be very straight and straight, because the cervical spine and lumbar spine are naturally bent forward, while the thoracic spine is bent backward). Neck too far forward or back, or the waist sinking into the mattress, can easily lead to back pain.

When you sleep, you should keep your three vertebrae in a neutral position, and remember to put your neck on a pillow when lying flat It is also true when lying on your side. The lower hand should be put down naturally, and the upper hand is best to hold the pillow and the shoulders are not rounded.

Choose the right bedding: pillows of the right height and a mattress of the right firmness and softness. Don't overlay yourself with a pillow or lie your shoulders too far away from the pillow.

Change your mattress every eight to ten years. Latex mattresses are recommended because latex mattresses can be used repeatedly and turned over every few months to restore softness to the other side.

If you are used to sleeping on a hard bed and are worried about the lack of support in your lower back, you can choose to place a roll of towel in the lower back of your waist when sleeping, and the same is true for lying on your side. Or bend your legs and put a pillow between your calves and thighs to relieve lower back pain. When you are resting, you can roll up the towel and lay it down in the middle of your spine so that your shoulders will sink back and help improve your rounded shoulders.

How to improve sleep 1 Studies have shown that people who skip dinner or only eat vegetables will have worse sleep quality, so the first one is to eat well 2 Take a hot bath 1 hour before going to bed, not only sleep well, but also increase metabolism, which helps ** 3 Don't play with your mobile phone before going to bed.

Family harmony, career should not be too motivated (constantly anxious, and then success is so bloody), be kind to people, be content and happy, so that the basic sleep will not be too bad.

Step 1: Drink a glass of warm milk an hour before going to bed and place a peeled or cut citrus on the bedside table for insomniacs to inhale its aromatic scent, which can calm the central nervous system and help you fall asleep. Alternatively, mash the onion in moderation, put it in a bottle, cover it, and put it next to your pillow to smell it before going to bed, which will also help you fall asleep.

Step 2: Soak your feet comfortably in hot water after washing After the water is cold for about 25 minutes, add a little hot water, the temperature is suitable for yourself, and it is best to be slightly hotter After soaking, wipe your feet dry, rub the soles of your feet back and forth with your hands, and rub them back and forth along the sides of the soles of your feet, about 100 times or more.

Step 3: Enter the quilt and choose the most comfortable position to lie down, lie down, first self-massage the head with the inner edge of the second section of the index finger of both hands from the inside of the two eyebrows to the outside, gently rub the temples with the middle fingers of both hands 30 times, use the ribbed surface of the thumbs of both hands 30 times, push and rub along the temporal part of both sides from front to back, gently pat the fontanelle on the top of the head with the base of the palm of the palm 30 times, and rub the Fengchi acupoint with the thumbs of both hands 10 times, 30 times.

Step 4: Naturally close your eyes, fold your hands on your abdomen, breathe deeply, quietly feel the breath you exhale, then feel the breath you inhale, breathe slowly, don't rush, just want to breathe, feel the air flow from your nostrils, slowly flow into your lungs, enter the dantian, and then slowly exhale the breath through your nose.

Exercise more during the day, work too much during the day, and be physically and mentally exhausted, and it helps to fall asleep after exercise. Sleep as little as possible and don't sleep in on weekends. Sleeping lazily reduces exposure to sunlight, makes you less willing to sleep at night, changes your body temperature rhythm and causes insomnia.

In breakfast, lunch and dinner, achieve balanced nutrition, meat and vegetarian matching, try to change the problem of picky eating and partial eating in children, you can appropriately consume more coarse grains, protein, fish and meat food, and adjust and improve the sleep quality of teenagers. Improve sleep from the sleeping position, find a comfortable sleeping position that you are used to before falling asleep, and improve the restraint of sitting in the classroom during the day. Use pillows and quilts to help you sleep, find a pillow that you are used to before going to bed, and fall asleep with your holdings, which makes you feel like you're holding your beloved, and you feel very secure.

The environment in which you sleep directly affects the quality of your sleep, and if you don't sleep in a good environment, it can lead to insomnia or waking up at night. The indoor environment should be ensured, and it is best to open the window frequently before going to bed to ventilate the indoor chaotic impurities out of the window, so that you can breathe better when sleeping. In addition, the temperature should be suitable, not too cold or too hot.

Especially in summer, you should pay attention to the time when you turn on the air conditioner to sleep, and you can't go straight to the body, causing the occurrence of air conditioning disease.

Clear your mind before going to bed. This is actually the most difficult to do, but a small number of people with strong self-control can still do it, the normal way is to do what you want to do today, the things you worry about in a time to think about it, and enlighten yourself to the mind smoothly, then you won't think much about going to bed at night, nothing is light, and you can sleep soundly. Regular physical activity helps establish regular sleep patterns, and the secret to exercise-induced sleep is timing.

Try to exercise for at least an hour or two before bed so you can relax naturally.

Suitable for all kinds of people, a total of 1 hour of outdoor walking every day, which not only increases the amount of exercise, but also receives sunbathing, which has a very good effect on promoting sleep. Yoga is an exercise that controls the mind and relaxes emotions by stretching the body and regulating the breathing, and it can help people improve their ability to regulate physical, mental, spiritual and sleep, especially for young women who are prone to stress and anxiety. Tai Chi movements are soft, the speed is slow, the movements are simple and easy to learn, the size of the amount of exercise, the rhythm and complexity of the movement can be mastered by themselves, not limited by time and occasions, and is more suitable for middle-aged and elderly people.

Make a relaxing bedtime habit. When we were children, our parents bathed us, told us stories, covered us with quilts or handed us a glass of warm milk, all in the name of helping us sleep. Now we need to develop a habit of our own, whether it's a cup of decaffeinated tea, a chapter book, or a 15-minute shower and relaxing yoga.

Regular sleep and wake times. Try to sleep and wake up at the same time in a universal sense, and weekends are no exception. Set up your internal clock so you can easily get back on track later in the future, even if your schedule is disrupted.

Today I'm going to teach you a method. We only need to prepare bananas, cinnamon, water to solve the problem of insomnia.

Do these 6 points before going to bed to help improve insomnia and sleep soundly at night.

After dinner and before going to bed, it is advisable to go for a walk outdoors to help digestion in the body and give yourself a quiet sleep through simple physical exercises.

Combing your hair before going to bed is mainly to massage, dredge the blood circulation of the head, eliminate brain fatigue, and let the brain quickly fall asleep.

Doing an eye massage or eye exercise before bed can relax your eyes and help you fall asleep quickly.

Scalding your feet with a basin of warm water before going to bed can relieve foot fatigue and make people sleep peacefully.

Before going to bed every night, you can take a cup of sleep incense, one bag a day, for a period of time, to help you sleep comfortably, improve sleep quality, soothe nerves, and fall asleep easily.

You can eat sleep and dream fragrance to improve, and I'm eating it, which is not bad.

If you want to get rid of insomnia, it is actually not difficult, and doing these points well is more effective than taking medicine:

1. Sleep first, then sleep.

Insomnia is mostly caused by anxiety, and poor sleep can make people listless and irritable, thus forming a vicious circle, and even affecting the whole person's personality and temper. Before going to bed, weed out the unpleasant things in your life.

2. Diet therapy is the best sleeping pill.

Many foods in life have the effect of medicine and food, just like pumpkin diuretic and banana laxative. You can also take Sleep Fragrance, which is a natural additive-free food, taking a small sachet a day and sticking to a course of treatment can strengthen immunity and improve sleep quality.

3. Do these actions before bedtime.

Adjust your mind appropriately. Find a comfortable sleeping position, calm your emotions, try to relax your body, and breathe evenly in the abdomen. Silently recite "loose-exhale", and as you inhale, try to focus your attention on the following areas and relax in order:

Head, neck, shoulders, hands, chest, abdomen, thighs, calves, feet.

First, massage acupressure method, choose a comfortable sleeping position immediately after the massage, which can help you sleep.

Second, taking a soak in foot wash before going to bed can not only promote blood circulation in the feet, but also improve sleep.

Third, increasing the amount of exercise during the day can improve physical fitness and aggravate the quality of deep sleep.

Fourth, it is best to use sleep incense to improve the sleep effect. Stick to drinking for a period of time every day to improve sleep quality, improve sleep, and never worry about sleep problems again.

Exercise is the best answer. Some people feel tired after engaging in more physical or mental work during the day, and they can naturally lie down and fall asleep at night, and they can feel comfortable and energetic when they wake up. If you wander around all day long, have nothing to do, and are groggy, and seem to be working during the day, but in fact you are resting, then it is difficult to enjoy the comfort and sweetness of deep sleep at night, and the body cannot get a deep rest.

Generally speaking, exercise can convert the stress of the day into pleasure at night, so that the body and mind can be relaxed, so as to improve the quality of sleep, but do not wait until too late or too strenuous exercise. Engage in regular physical activity every day, making sure to finish at least 2 hours before bedtime, ideally in the afternoon or before the evening comes, and focus on relaxation rather than sweating in the evening. Exercise requires persistence, and consistent exercise will have a promoting effect on sleep.

How to improve sleep 1 Studies have shown that people who skip dinner or only eat vegetables will have worse sleep quality, so the first one is to eat well 2 Take a hot bath 1 hour before going to bed, not only sleep well, but also increase metabolism, which helps ** 3 Don't play with your mobile phone before going to bed.

Today I'm going to teach you a method. We only need to prepare bananas, cinnamon, water to solve the problem of insomnia.