Thirteen ways to improve sleep quality 1. Stick to a regular routine and don't stay up too late every night to avoid oversleeping in the morning. 2. Eat as little as possible about two hours before going to bed, and don't drink too much water, because going to the toilet at night will affect the quality of sleep, and don't eat spicy and greasy food at night, because these foods will also affect sleep. 3. Stay away from coffee and nicotine before going to bed. 4. Choose exercise time. Afternoon exercise is the best time to help sleep, and regular exercise can improve the quality of sleep at night. 5. Keep the room temperature slightly cool. A little lower temperature in the bedroom helps you sleep. 6. Sleep at night. Taking a nap during the day may lead to sleep deprivation at night. The sleep time during the day is strictly controlled within 1 hour, and I can't sleep after 3 pm. 7. Keep quiet. Turn off the TV and radio, because silence is very beneficial to improve the quality of sleep. 8. A comfortable bed. A comfortable bed provides you with a good sleeping space. Besides, you should make sure that the bed is spacious enough. 9. Take a bath before going to bed. Taking a hot bath before going to bed helps to relax your muscles and make you sleep better. 10. Don't rely on sleeping pills. Always consult a doctor before taking sleeping pills. It is recommended that you take sleeping pills for no more than 4 weeks. 1 1. You can sit still, take a walk, watch slow-paced TV and listen to slow-paced music before going to bed. In this way, your body will gradually become quiet, and when it is quiet, it will produce yin qi, and when it is full of yin qi, it will fall asleep. The best way is to do static qigong in bed for a few minutes to keep your mind inside, and then the quality of sleep will be the best. 12. Before going to bed, you can eat some foods that nourish the heart and yin, such as crystal sugar lotus seed soup, millet and red jujube porridge, lotus root powder or longan meat water, etc ... Because people are still working hard after sleeping, the heart is the hardest of the five internal organs, so it will be helpful to make up the heart yin properly. 13. It is best to soak your feet with warm water before going to bed. If you soak your feet with warm water before going to bed, supplemented by foot massage if possible, the effect is the best, because it can promote the intersection of heart and kidney. Heart and kidney intersect, meaning fire and water ji ji, which promotes the combination of Yin and Yang. When yin and yang embrace each other, sleep certainly plays the best role. One last tip: Don't stress yourself when you are insomnia, because stress will make you more insomnia. Wish: Good health.
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