How to improve sleep quality? Sleep is an important part of the body's self-repair. Having a good sleep quality is of positive significance to our daily life and work. Everyone needs enough sleep. Here's how to strengthen the quality of sleep.
How to improve sleep quality 1 1 and avoid eating before going to bed.
When people go to sleep, the rhythm of some physical activities slows down and they enter a state of rest. If you eat too much before going to bed, the gastrointestinal tract will be digested, and a full stomach of food will constantly stimulate the brain. When the brain is excited, people can't sleep well, just as Chinese medicine says, "stomach disharmony leads to restlessness."
2, avoid the pillow is too high
Physiologically, the pillow should be 8 to 12 cm. If the pillow is too low, it is easy to cause "stiff neck", or because too much blood flows into the brain, the brain will swell and the eyelids will swell the next day; If the pillow is too high, it will affect the smooth respiratory tract, and it is easy to snore. Moreover, if the pillow is too high for a long time, it will easily lead to neck discomfort or hunchback.
3. Avoid using your brain before going to bed.
If you have the habit of working and studying at night, finish the more nerve-racking things ahead of time and do some relaxing things to relax your brain before going to bed, so it is easy to fall asleep. Otherwise, the brain is in a state of excitement, and it is difficult to fall asleep even when lying in bed. After a long time, it is easy to lose sleep.
Step 4 sleep with accessories
Some women don't take off their ornaments when they sleep, which is very dangerous.
Some ornaments are made of metal, and if they are worn on the skin for a long time, they will unconsciously cause chronic absorption and even accumulation of poisoning (such as aluminum poisoning);
Some ornaments with luminous effect will produce radium radiation, which is weak but will lead to adverse consequences over time;
Sleeping with ornaments will hinder the circulation of the body, which is not conducive to metabolism, which is also the reason why the local skin with ornaments is easy to age.
How to improve sleep quality? How to improve sleep quality?
1, exercise. Do more small exercise before going to bed, but don't do too much exercise. Just run and beat Tai Ji Chuan. Proper exercise contributes to a good sleep.
The dinner was small but good. Don't eat too much at night. If you eat too much, your stomach will still swell when you sleep, and food will definitely affect your sleep. Therefore, dinner must be small and refined, just in moderation.
Don't drink something irritating and strong, such as coffee and tea. It is better to drink a glass of milk or warm water before going to bed, which is very helpful to promote sleep.
4. Avoid overthinking. It is best not to watch some movies and books that need to be thought for two hours before going to bed. Don't always think with your head when you sleep. This will keep your brain in a state of excitement, and of course it will be difficult to fall asleep. Don't watch horror movies and novels, which will also affect the quality of sleep.
5, soak your feet more. Soak your feet in hot water for more than ten minutes every night. Soaking feet is beneficial to promoting blood circulation, relaxing leg muscles, freeing the body from tension, and effectively promoting sleep and improving sleep quality.
6. Massage before going to bed. You can also do some simple massage before going to bed to help relax your body muscles and improve your sleep quality.
How to improve sleep quality? 3 How to improve the quality of daily sleep?
First of all, keep a regular schedule.
Insomnia patients must adjust their schedules. The human body has a certain biological clock, and irregular living and sleeping habits will destroy this biological clock and lead to sleep disorders. Therefore, it is best to keep a regular routine, go to bed early and get up early, and sleep for more than 6 hours.
Second, proper exercise can promote physical and mental health.
Sleep experts point out that exercising for 30 minutes every day will help improve metabolism and blood circulation and promote everyone's healthy sleep. However, it should be noted that you should try to avoid exercise before going to bed. Exercise before going to bed interferes with sleep, and it is best to exercise about 6 hours before going to bed.
Sunshine is a good friend of sleep.
How to effectively improve sleep quality? Sunlight is a good friend of biological clock and sleep. Sunbathing can make your body adapt to the adjustment of biological clock.
Fourth, enjoying bedtime helps you fall asleep quickly.
There are many things you can do before going to bed to help yourself fall asleep as soon as possible. For example, take a hot bath, read books, listen to some relaxing music and so on. Fully relaxing and enjoying bedtime can help you fall asleep as soon as possible.
Six Skills to Improve Sleep Quality
Take a walk before going to bed
After dinner and before going to bed, it is suitable to go for a walk outdoors, breathe fresh air, help digestion in the body, reduce the burden of body organs after sleep, and give yourself a quiet sleep through simple physical exercise.
Comb your hair before going to bed.
There are many acupoints on the head. Comb your hair before going to bed is mainly to massage and stimulate the head acupuncture points, dredge the blood circulation of the head, eliminate brain fatigue and let the brain fall asleep quickly.
Hot water burns feet before going to bed.
Pressing your feet with a basin of warm water before going to bed can relieve foot fatigue, promote blood circulation under your feet, and make people sleep peacefully.
Do eye exercises before going to bed.
Eye fatigue will affect the speed of falling asleep and weaken the quality of sleep, so doing eye massage or eye exercises before going to bed can relax your eyes and help you fall asleep quickly.
Calm state of mind
Don't get too excited or excited before going to bed, and don't get emotional. Keep a calm mind to rest. A good attitude and a good rest are one of the reasons for insomnia.
Appropriate sleeping position
When sleeping, choose the most comfortable sleeping position, so that the muscles of the whole body can be relaxed and the body can be completely liberated. The bed had better be comfortable, which can help you fall asleep quickly.