1. Work and rest: go to bed and get up on time every day. But playing mobile phones or games before going to bed will not only take up sleep time, but also make the brain excited and nervous. Moreover, electronic products with radiation will affect the nervous system, making it easy for people to wake up, have difficulty falling asleep or be in a light sleep state. So half an hour before going to bed, all electronic products should be turned off. If you are bored, you might as well read some useful books.
2, diet: if the quality of sleep is not good, you can eat dinner earlier, let the stomach digest food in advance, there will be no satiety, satiety will affect people's normal sleep. You can usually eat some food that helps you sleep. For example, eating Ganoderma lucidum can soothe the nerves and replenish qi, make insomnia patients feel peaceful and improve their sleep quality. Longan, bananas and other foods contain tryptophan, which can stabilize people's mood and improve sleep. Vegetables, oats, egg yolk, lean meat and other foods contain copper and iron, which can send oxygen to the brain and maintain the operation of the brain. Eating more is good for sleep. Pay attention to caffeine and nicotine, which can make people excited to some extent. This excitement is not conducive to entering a good sleep state. So avoid eating caffeinated food and smoking within two hours before going to bed.
3, exercise: you can do some exercise in the afternoon, afternoon exercise helps sleep, because after exercise, the body's function will need to rest, at night, it is easy to fall asleep. However, it is not advisable to do strenuous exercise before going to bed. You can take a little exercise and exercise your bones and muscles. Doing too strenuous exercise before going to bed will make people feel very tired and have a certain impact on sleep.
4. Environment: Pay attention to the ventilation of the living environment, keep the appropriate temperature, control the room temperature at about 20℃ and the humidity at about 60%, change the sheets and bedding frequently, and keep the size and comfort of the pillow. Be sure to turn off the lights before going to bed, because only in the dark environment is it beneficial to produce melatonin and help people fall asleep. If you sleep with the light on, it will destroy melatonin and lead to psychological and physical disorders.