Is there any way to improve sleep? Poor sleep will make people's whole mental state worse. Therefore, in this case, patients must choose appropriate methods to help them improve their sleep according to the situation. What methods are there to improve your sleep?
Is there any way to improve sleep 1 1 relax before going to bed?
To stop doing some strenuous physical or mental work within one or two hours of sleeping, just do relaxing activities according to the situation. For example, take a walk outside, do aerobic exercise or massage, and listen to music, so that people's brains, nerves and surrounding muscles can be well relaxed, and the effect in helping sleep is worthy of recognition.
2, not excited before going to bed
Sleep is a protective response of brain cells from excitement to inhibition. If you are too excited before going to bed, this inhibition will be affected, which will lead to difficulty in falling asleep or more dreams after sleeping, so that the brain can not get enough rest. Therefore, it is recommended not to do strenuous exercise, watch TV or watch movies half an hour before going to bed.
Step 3 open the window before going to bed
People also need enough oxygen to help the body's metabolism during sleep, so it is necessary to open the window for ventilation before going to bed, so that the indoor air is fresh enough and there is enough oxygen to achieve a better sleep effect, which is also a point that everyone must pay attention to before going to bed.
4. Drink less water before going to bed
If you drink too much water or eat food with high water content before going to bed, you will constantly send corresponding stimulation signals to the cerebral cortex because the bladder is full, which will make your sleep unstable and increase the number of times you get up at night to go to the toilet. Not only can you not have a good rest, but you are also prone to catch a cold. Therefore, it is recommended to drink as little water as possible before going to bed.
5. Don't eat before going to bed
When people sleep, nerve cells in the brain will also be at rest. At this time, the activity of digestive system will be slower. If you eat something before going to bed, especially greasy food or eat too much, the burden on the gastrointestinal tract will increase, which will make people feel poor breathing and affect the depth of sleep.
Step 6 comb your hair
There are many acupoints on the human head, which can help massage and stimulate, calm the liver and relieve pain, improve eyesight and begin to understand, and play a very good role in helping to eliminate brain fatigue. Therefore, if you want to have a good sleep quality, you can comb your hair to meet your own needs.
7. Wash your face and feet before going to bed
Wash your face and feet before going to bed and clean your palms, which is helpful to the blood circulation of the head and upper limbs, and has a slight stimulating effect on the cerebral cortex, which is helpful to sleep to some extent. In addition, soaking your feet with hot water can give you mild and benign stimulation, thus ensuring that you can fall asleep faster.
8. Proper exercise
If you have time in the afternoon, proper exercise according to the situation can improve the quality of sleep at night. Therefore, it is suggested that friends who have time choose appropriate exercise in the afternoon to help them achieve the effect of regulating their sleep state. However, it is recommended to choose some relatively mild exercise methods during exercise.
9. Drink milk with honey
One hour before going to bed at night, let yourself drink a cup of milk with honey, which will help to regulate your sleep state, because honey can keep your blood sugar in balance all night, thus avoiding waking up prematurely. If you don't sleep well, you can try drinking honey and milk to meet your sleep regulation needs.
The above is a brief introduction to nine ways to improve sleep. If you find abnormal sleep, you might as well try to choose one or several methods to help yourself and adjust your sleep abnormality accordingly. Only in this way can you make yourself better by sleeping well.
What methods are there to improve sleep? 2. Several ways to improve sleep.
1, foot bath before going to bed
Many middle-aged and elderly people soak their feet before going to bed. In fact, not only middle-aged and elderly people, but also young people. Soaking feet before going to bed can easily lead to drowsiness and help you sleep. After soaking feet, you can rub your feet, massage Yongquan point, and add some Chinese medicine bags to soak your feet.
2. Avoid strenuous exercise before going to bed.
If you want to have a good sleep, don't do strenuous exercise one hour before going to bed, so as not to be too excited to sleep. If you want to exercise, you can do some exercises that help you sleep, such as walking and yoga.
Step 3 avoid hunger and satiety
Healthy eating generally stops after 8 pm, but many people will eat supper at night, which will lead to overeating. Eating too much or being too hungry will affect the quality of sleep, and the organs of the body will not have a rest. If you want to have a good sleep, don't sleep on an empty stomach at night and don't eat too much.
Step 4 comb your hair
Use a comb to pass through the hairline, the top of the head, the back of the head and the top of the neck in turn, so that you can comb it three or four times a day for about five minutes each time, which can promote blood circulation in the head and help you sleep.
5. Avoid irritating food before going to bed.
Don't drink coffee, strong tea, wine and other drinks before going to bed, so as not to be too excited to sleep. You can drink some milk, which contains hypnotic substances, which can promote the brain to enter sleep mode.
6. Meditate and do mindless movements.
To fall asleep quickly, you can meditate or meditate before going to bed, adjust your breathing to calm your body and mind, or do some brain-free actions, such as rubbing your hands and feet and rubbing your face with your hands. Promote blood circulation and help you sleep.
These are some ways to improve sleep. After reading it, I believe you already know how to sleep. Sleep is very important to our human body, especially now many people suffer from depression, which has a lot to do with lack of sleep, and lack of sleep can easily make people stupid. You should master the method that suits you and let yourself fall asleep quickly.
Is there any way to improve sleep? 3. A way to improve sleep quality.
1: Good sleeping environment. If you want to get enough sleep, there are several aspects that cannot be ignored. First of all, we should start with the environment. Generally speaking, the environment conducive to sleep should be as dark, quiet, comfortable and refreshing as possible, because only in an environment completely free from external interference can we have a good sleep. Try to control the temperature at 65438 08℃ to 20℃.
2. Change bad living habits. I believe that many people have their own habits in life now, and some habits may be related to sleep. For example, they may maintain their normal living habits at work, but they will think of taking a break when they rest. It doesn't matter whether they sleep late or play late. In fact, it is not appropriate to do so. In any case, maintaining good habits is also very important for sleep, and it is also in line with the best time to regulate the five internal organs.
3. The indoor space with all kinds of electrical appliances is full of electromagnetic radiation, which poses a great threat to human body, and radiation protection has become an urgent problem for people to solve. "Computer radiation is inevitable, but we can take passive protection and active protection to minimize the harm.
Among them, the principle of active protection is to eliminate or shield computer electromagnetic radiation from the "source"-display and chassis. The negative ion vitamin C machine produces pure negative ions, which contain natural sleep-helping factors, and is a pure green method to solve the problem of insomnia. It can effectively regulate the cranial nerves, fundamentally improve the sleeping condition of patients and make people fall asleep easily.
4: Don't eat in bed. The common sense of healthy living points out that in bed, we only sleep when we have a rest, but now too many people have completely instrumented their beds, such as sitting in bed or lying in bed watching TV, which is not enough, and they have to eat while watching TV. Or keep answering the phone.
5. Proper diet is helpful to sleep. Usually, you can eat more foods that can stabilize serotonin and transform serotonin. These foods will play a calming role. Such as bananas, potatoes, whole wheat bread, oatmeal, hot milk and so on. It also helps to fall asleep and improve the quality of sleep.
Ways to improve sleep quality II
Get into the habit of drinking water: When you are short of water, you will often feel exhausted. Drink a glass of water first in the morning, do some internal cleaning and add some "lubricants" to the internal organs; Drink at least one liter of water every day, but not as much as possible.
Sitting posture: Poor sitting posture, kicking, shrugging, and holding out your chest while walking are usually the signs that your energy has been exhausted. Sitting in the office for seven or eight hours will make you feel more tired if you can't keep the correct posture. Whether you are standing or sitting, you should tuck in your abdomen and stand upright, relax your shoulders and feel your neck slightly stretched.
Talk more and relieve more: personality can also regulate fatigue. A study in the Netherlands shows that introverts and shy people are more likely to feel tired at work, while extroverts are more energetic. This is because people who love to talk to others are good at having fun and telling their troubles, pressures and unlucky things all at once, without feeling tired or bored. On the contrary, people who like to be quiet, alone and unsociable lack such channels to relieve stress. After a long time, they will inevitably feel overwhelmed.
Zhang Chi combination: If you encounter problems at work and can't solve them for a while, it's better to have a rest, such as pouring a cup of tea, changing your mind and continuing your work. When you are too tired to breathe, take a deep breath (count to 3) and then exhale (count to 6); Or look through sports magazines, browse entertainment gossip online, and find someone to chat with. Maybe inspiration came inadvertently.
Stand up and answer the phone: stand up and call to stretch your muscles, take a deep breath and let oxygen-enriched blood flow into your brain. This simple change can take you hours.
5 minutes of morning exercise: 5 minutes of exercise after getting up can not only recharge the body, but also double the calories. Many people mistakenly think that morning exercise must get up at 5 o'clock and run a few kilometers. In fact, it is unnecessary and unrealistic. You only need to spend 5 minutes doing push-ups and jumping exercises to speed up your heart rate, and you can achieve the ideal effect; Or punch in the mirror 100 times and feel the process of energy accumulation.
Method 3 to improve sleep quality
1, breathing pranayama
Do the following little tricks: lie flat on the bed, relax naturally, close your eyes, put the tip of your tongue against your palate, put your hands crossed on your navel, inhale slowly through your nostrils, exhale slowly through your nostrils, and recite the words inhale and exhale in your mouth, and you will soon fall asleep.
2, medicine pillow to help sleep.
The way to improve sleep quality is to choose Ziziphus Spinosae Semen, Semen Platycladi, Fructus Schisandrae Chinensis, Flos Albiziae, magnet, etc. in order to effectively help sleep and achieve good sleep quality. (Same weight) As a medicine pillow, after a period of time, the sleep quality will be improved rapidly.
3, diet regulation method
In order to improve the quality of sleep, you can also take diet therapy. Take 30g of Semen Ziziphi Spinosae and 30g of Lily, first fry Semen Ziziphi Spinosae into soup, then remove the residue, then add Lily and cook until cooked. It is very effective to drink it hot every night before going to bed 1 hour.
4. Soaking feet with traditional Chinese medicine can improve sleep quality.
In order to help you sleep better, you can also do pedicure. Take 9 grams of Radix Polygalae and Carthami Flos, and 65,438 05 grams of Semen Ziziphi Spinosae, Magnetite, Os Draconis and Semen Persicae, and decoct them in water twice. When the water temperature is suitable, soak your feet in the liquid medicine, which is best for soaking your feet. Soak 1 time before going to bed every night, and soak for at least half an hour each time.
Step 5 soak your feet in ginger vinegar
This remedy for insomnia is to wash fresh ginger, cut it into pieces, put it in a pot to boil, then add a spoonful of vinegar and put it in a footbath. When the water temperature is right, soak your feet for about half an hour. Soak your feet like this for 15 days, and insomnia will slowly disappear.