How can you improve the quality of sleep for people who work hard?

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.

2.Try to stay away from coffee and nicotine before bed.

3. Exercise before bedtime, regular physical exercise can improve the quality of sleep at night.

5.Keep room temperature slightly cooler. A slightly cooler temperature in the bedroom helps with sleep.

6.Be quiet. Turn off the TV and radio, as silence is very beneficial for improving the quality of sleep.

7.Comfy bed. A comfortable bed gives you a good sleeping space. Also, you want to make sure that the bed is spacious enough.

8.Take a bath before bedtime. A warm bath before going to bed can help you relax your muscles and help you sleep better.

9.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.

Animals that are too young are not suitable for foster care, because young animals have weak resistance and low adaptability, and they are easily infected with bacteria in foster places, which is more dangerous.

Soak your feet in hot water before going to bed, massage it, and then listen to a little soothing **, but shift work is indeed very hard, usually go out for a walk when you are on vacation, don't think about work anymore after work, the main thing is to debug and debug by yourself, you don't have to be too anxious, don't put pressure on him.

Get your work done early and rest early.

1. Take a hot bath before going to bed: Taking a hot bath before going to bed can effectively improve the quality of sleep. Taking a hot bath before going to bed can relax the muscles of the whole body, so that the body feels tired and it is easier to enter a state of deep sleep, which is conducive to improving the quality of sleep.

2. Drink a glass of warm milk before going to bed: Drinking a glass of warm milk before going to bed can effectively improve sleep quality. Milk contains tryptophan and trace elements, which can play a calming role in sleep and can effectively improve sleep quality.

In addition, increased visceral blood flow distribution after eating and decreased cerebral blood flow distribution also help to reduce brain excitability and help to fall asleep.

3. Keep the room dim: Keeping the room dark can effectively improve the quality of sleep. Indoor lighting can affect the secretion of melatonin in the brain, and if it is too bright, it will lead to a decrease in melatonin secretion, making it difficult to fall asleep, and it will also affect the quality of sleep.

It is recommended to turn off the lights in the room after going to bed, close the curtains, and keep the bedroom dim, which can help improve the quality of sleep.

4. Reduce the time of daytime sleep: Too much sleep during the day will lead to difficulty falling asleep at night and poor sleep quality. It is recommended that you can take a lunch break for about half an hour during the day, so that the brain can get a proper rest, and avoid a long lunch break, which will affect the sleep at night.

Set the alarm clock, do self-discipline, self-motivation, self-knowledge, and fall asleep.

Eat more fruits, drink more pure milk, go to bed early and wake up early, and exercise.

People will spend a lot of time in sleep in their lives, sufficient sleep for us to study, work and life have a vital role, a good sleep can ensure that people's mental state and work, study are in a relatively good state, so a sufficient sleep and good sleep is very important for everyone. So how can we improve the quality of our sleep? First of all, we have to say that we should take sleep as a desire, because we all know that sleep is the best time for our brain to relax, rather than treat it as a job, we all know that if we want to fall asleep more and more, then we are likely to form the opposite effect, which may cause us to not be able to sleep, it can be said that the correct treatment of sleep is very important for us to improve the quality of sleep.

And another point is to arrange sleep time reasonably, there are many people because of their own work and study rules of an irregularity, then our sleep structure will also be adjusted accordingly, always due to the habit of long-term change of sleep habits is not good, because we all know that our body has a corresponding biological clock, if we frequently change our biological clock, then our physical health is harmful. And the quality of our sleep can also become very poor. <

Another point that must be noted is that to develop regular sleep habits, we must sleep at the specified time, and wake up naturally within the specified time, and do not disturb our sleep habits because of other things, or change our sleep habits frequently. This can be a good improvement for our sleep. In addition, it should be noted that when we sleep, do not smoke, drink alcohol or drink coffee, these substances can improve the excitability of our brain, which is not good for our sleep.

When we get enough sleep, then our work efficiency will naturally increase. <

Drink a glass of milk before going to bed, and then soak your feet before going to bed, you can listen to some sleep aids** and read some books. We can divide the work first, then plan the time, follow the steps, and take our time.

Before going to bed, you can listen to some light ** or just add some exercise, eat something that is easier to digest, and wear an eye mask. If you want to improve your work rate, you need to plan well and prioritize what is important. Work strictly according to the plan.

1. Exercise. Do more small exercises before going to bed, but don't do too strenuous exercise, just run, walk, do tai chi and the like. Proper exercise is conducive to falling asleep well.

2. Dinner is small but fine. Be sure not to eat too much at night, if you eat too much, when it is time to go to bed, your stomach is still bulging, and the food is not digested, which will definitely affect your sleep. Therefore, dinner must be small and fine, and moderate is good.

1.Do a good job of time planning: first of all, we must improve the efficiency of checkout; 2.

Do a good job of personnel arrangement: everyone only needs to focus on their own work within the specified time; 3.Be prepared beforehand:

Advance notice of the relevant announcement.

Don't look at your phone before going to bed, you can use a book instead, a reasonable time arrangement.

For people who work night shifts, they should ensure that they have enough sleep during the day, and no matter what work they are engaged in, they should ensure their sleep as much as possible, because good sleep quality at night is particularly important, which is conducive to the abundance of physical strength.

The biological clock of people who work differently is naturally different, and if you want to ensure a good sleep, you must ensure that you have an independent space for resting in the sedan chair file hall, and you must not be disturbed by the trivial things of life from time to time.

Moderate exercise, stress hormones may be produced due to your work or life, if not released in time, they will accumulate in your muscles, and you will slowly feel abnormal anxiety or physical discomfort, which will affect your sleep quality, either insomnia or poor sleep quality. Moderate exercise can also make your body feel tired and reduce your excitement at night, which can not only fall asleep quickly but also avoid overthinking before going to bed and affecting the quality of sleep.

Drink a glass of warm milk before going to bed, warm milk can calm the nerves, and drinking a glass of warm milk before going to bed helps you sleep, because milk contains a tryptophan, which can play a calming role like amino acids, and drinking milk before going to bed can not only help sleep, but also replenish calcium in the body.

Soak your feet in hot water one hour before going to bed, wash and soak for 15-30 minutes, and it is advisable to start to heat up and sweat slightly.

Listening to soothing ** can calm down the impetuous mood, so that the brain can be fully relaxed, and you can quickly fall asleep.

Reduce stress, mainly work pressure and ideological pressure, if not reduced and relaxed, it will seriously affect the quality of sleep, so when you are stressed, you must learn to relax and learn to self-regulate, such as going out for a walk, chatting with friends, and traveling if possible.

Don't drink coffee and strong tea before going to bed, drinking it will make people more energetic, and it is more difficult to fall asleep when the brain is active, so you should avoid drinking coffee or strong tea before going to bed.

Don't think about anything before going to bed, relax your brain, relax your whole body, relax from head to toe, feel that your whole body has no strength This state is the best, and then breathe, exhale, breathe, and repeat this, you will quickly fall asleep and the quality will be improved.

If you are too tired from work and have poor sleep quality, you can drink a glass of warm milk before going to bed, milk is helpful for sleep. Make your sleeping environment quieter so you don't wake up, and you can use earplugs to block out noise. Before going to bed, you can watch some boring movies, or words can make you feel sleepy.

If it's because you're tired, or you're stressed out, causing your sleep quality to be poor, it's probably you. Emotions become anxious. At this time, I think that doing some proper massage on the head will have a significant improvement effect.

In this case, some drugs or foods that improve sleep quality will improve.

In fact, you can sleep secretly while you are at work. 1. Compensate yourself during the day. Staying up late is actually a kind of compensatory psychology, if you arrange time for relaxation and entertainment during the day, you will be compensated, and you can get rid of the habit of staying up late.

It is necessary to pay attention to the rhythm of life and work, improve work efficiency, learn to combine work and rest, and not let your rhythm be too tense, and it is not advisable to have no relaxation time.

2. Find the reason why you stay up late, there will always be a reason to stay up late, sometimes you want to watch TV series, sometimes you want to play games, and sometimes you want to read books. Make a list of the reasons for touching these things or the things you want to do, and use the scattered time of the day to do these things, so that the desire is satisfied, and the desire will not be as longing as before, and the attraction will be lost, so that you can get rid of it.

3. Create a sleeping atmosphere. If it's time to go to bed, the bedroom lights are still bright, the mobile phone and computer are still on, and the hot ** is still on, it is difficult to enter the sleep state and lose. To this end, it is necessary to create a good sleeping atmosphere, dim the lights, stay away from electronic products such as mobile phones, put on a soft and soothing **, and light a fragrance that is conducive to sleep, so that you can enter the sleep state better and faster.

4. Insomnia. To distinguish whether you are staying up late with a vengeance or real insomnia, if you have reached the level of insomnia, you should go to the hospital** as soon as possible and receive help from the doctor. Habitual insomnia can seriously jeopardize the physical health and quality of life of patients, and it is difficult to solve the problem on your own.

Drinking a glass of warm milk before bed can promote sleep, and if that still doesn't work, you can soak your feet in hot water or take a hot bath before bed.

You can soak your feet before going to bed or go out for a workout after dinner, both of which can increase the quality of your sleep.

You can drink a glass of milk before going to bed to relieve the fatigue of the day, and of course, you can also take a hot flush of hot water.

Keep the room quiet and turn off the TV and radio; Stay away from coffee and nicotine before bed, and it is recommended that you refrain from drinking coffee eight hours before bedtime.

Don't sleep with the lights on and try to sleep in a dark room. Sleep with fresh air (open windows or use an air purifier) and exercise daily. If you're not exercising, stick to a 15-minute evening walk.

Learn to decompress yourself, try to empty your brain when you have time to sleep, and let yourself fall into a deep sleep.

Learn to decompress. There's no end to the work. To pick up the must-do first. Prioritize and prioritize. Take care of yourself.