Improve sleep quality

If you want to have high-quality sleep, please pay attention to the following factors:

Biological clock. If you get up on time every day and expose yourself to morning light on time, your biological clock will run on time, which is one of the keys to improving sleep quality. body temperature. Body temperature fluctuations related to light also affect human body rhythms. When the body temperature drops, sleepiness comes immediately. Sleep can be disrupted when body temperature regulation is out of control. It is best to take a bath or do 20 minutes of aerobic exercise before going to bed. Your body temperature will drop before going to bed. Some people do not subjectively feel poor sleep after consuming large amounts of coffee, chocolate, cola and tea, but experiments have confirmed that their deep sleep is affected. Although alcohol can help you sleep, it will release a natural stimulant during its metabolism, disrupting your sleep in the second half of the night. noise. People are often exposed to some kind of noise. Over time, they become accustomed to this environment, but the time for deep sleep is also reduced, so noise interference should be avoided as much as possible.

In addition, for people who are prone to insomnia, they should go to bed only when they feel sleepy. Going to bed early will only increase the psychological pressure. Sometimes going to bed later and getting up early and reducing sleep time can actually improve sleep quality.

Rules for a good night’s sleep and appropriate use of hypnotics are important means to prevent insomnia from harming your life

1. Punctuality

To maintain the synchronization of your biological clock, No matter how long or short your sleep is, please get up at the same time every day.

If you don’t go to bed until early morning on Friday and Saturday, you may suffer from “Sunday insomnia”. I went to bed early on Sunday, my eyes were shining, and I tried my best to fall asleep but couldn't. The harder you work, the more tired you become.

When travel or work disrupts your daily routine, you should try to maintain regular meal and sleep habits, and resume your normal schedule as soon as possible.

2. Regular exercise

Exercise can improve sleep by relieving the tension accumulated during the day and relaxing the body and mind.

Regular physical exercisers sleep better and more deeply than those who do not exercise regularly, but you don’t have to pursue excessive fatigue. Walking, working, swimming, or biking for 20 to 30 minutes at least three days a week should be your goal—the minimum for cardiovascular benefits.

But don’t wait until it’s too late to exercise. The ideal time to exercise is in the late afternoon or early evening, when physical activity can help you adjust from the stress of the day to the pleasure of the evening.

3. Reduce the intake of stimulants

If you like to drink coffee, please drink the last cup of coffee of the day 8 hours before going to bed (6 o'clock). Its stimulating effect will reach its peak after 2 to 4 hours and will continue for several hours. Consuming caffeine at night makes it harder for you to fall asleep or fall asleep deeply and can increase the number of times you wake up.

However, caffeine is not the only food that affects sleep. There is a type of loramine in chocolate and cheese that can cause heart palpitations at night. Weight loss pills contain stimulants that keep you awake.

4. Good bedding

Good bedding can help you fall asleep, sleep well, and prevent damage to your neck and back during sleep. Start by choosing a good mattress. Down products make you more comfortable and lighter than traditional bedding.

5. Please don’t smoke

Research shows that heavy smokers have difficulty falling asleep, wake up easily, and rarely have REM and deep NREM sleep. Because the remaining nicotine loses its effect within 2 to 3 hours after the last puff, smokers often crave cigarettes at night. Smokers who change their smoking habits can dramatically improve their sleep. One study showed that two-pack-a-day smokers who quit smoking would spend half the time tossing and turning.

6. Only drink soft drinks

Alcohol is the oldest and most widespread sleep aid. Even though many people are used to having a drink in the evening, this can mean trouble throughout the night. Drinking too much alcohol at dinner makes it difficult to fall asleep, and drinking alcohol during bedtime makes it difficult to sleep well.

After the effects of alcohol disappear, REM sleep (suppressed by alcohol) takes up other sleep stages, preventing the body from deep rest. Sleep will be fragmented, and you will wake up frequently in the morning. 7. Pursue quality, not quantity

Six hours of high-quality sleep can give the human body a better rest than eight hours of low-quality sleep. Keeping your sleep time strictly within the required range will deepen your sleep. Please don't think you have to lie down for eight hours. If five hours can fully recharge your batteries, then be secretly happy. You are not an insomniac, but a natural short sleeper. 8. In the evening, throw away all plans

If you are lying in bed thinking about what you did that day or what you should do the next day, you should deal with these distractions before going to bed. Make a list so you don't feel like you have to constantly remind yourself of things you need to do and disrupt your sleep.

9. Don’t go to bed too full or too hungry

A big meal in the evening forces your digestive system to work overtime. Although you feel sleepy, you are likely to toss and turn all night long.

If you're on a diet, don't go to bed hungry. A rumbling stomach, like other physical complaints, can prevent you from settling down and falling asleep throughout the night. Eat low-calorie foods before bed, such as a banana or apple.

10. Establish a "sleep ritual"

Before you fall asleep, put aside all the worries you have when you are awake. Even children find it easier to fall asleep by repeating activities such as praying each night or reading a storybook.

A "sleep ritual" can be as complex or simple as you like, and it can start with gently stretching your body to relax your muscles or taking a hot bath. Maybe you like to listen to music or read a non-scary book. But no matter which way you choose, remember to do the same thing every night until it becomes your body's cue to rest for the night.

Ten ways to improve sleep quality

1. Stick to a regular schedule and don’t sleep too late on weekends. If you go to bed late on Saturday and wake up late on Sunday, you may suffer from insomnia on Sunday night.

2. Do not eat or drink heavily before going to bed. Eat a small dinner about two hours before going to bed, and don't drink too much water, because constant trips to the toilet at night will affect sleep quality; don't eat spicy and fatty foods at night, because these foods will also affect sleep.

3. Stay away from coffee and nicotine before going to bed. It is recommended that you do not drink coffee eight hours before going to bed.

4. Select exercise time. Exercising in the afternoon is the best time to help you sleep, and regular physical exercise can improve the quality of your sleep at night.

5. Keep the room temperature slightly cool. A slightly cooler bedroom temperature can help you sleep better.

6. Sleeping should be done at night. Napping during the day may result in sleep deprivation at night. Sleep time during the day should be strictly controlled within one hour, and you should not sleep after three o'clock in the afternoon.

7.Keep quiet. Turn off the TV and radio, as silence is very beneficial to improving the quality of your sleep. 8. Comfortable bed. A comfortable bed provides you with a good sleeping space. Also, you want to make sure the bed is spacious enough.

9. Take a bath before going to bed. A hot bath before bed can help relax your muscles and help you sleep better. 10. Don’t rely on sleeping pills. Always consult your doctor before taking sleeping pills. It is recommended that you do not take sleeping pills for more than 4 weeks.

Common causes of insomnia

1. Poor health, especially if it affects the nervous system, causes insomnia.

2. If you have something on your mind and are under a lot of pressure, for example, if you want to chase a girl, you will have insomnia if you are under pressure. Or if you have an exam the next day, you will be under a lot of pressure and nervousness, and you will also be prone to insomnia. The solution to this kind of insomnia is to get rid of the root cause. Sometimes there is no need to solve it. Once you catch the girl and the exam is over, you will no longer have insomnia. If, for example, you are too career-minded and your work is too stressful, then you need to adjust your thinking.