Ten ways to improve the quality of sleep

1. Stick to a regular schedule and don't go to bed too late on weekends. If you go to bed late on Saturdays and get up late on Sundays, you'll probably have insomnia on Sunday night.

2. Don't eat and drink before bed. Eat a small amount of dinner about two hours before going to bed and don't drink too much water, because constant trips to the restroom at night can affect the quality of your sleep; and don't eat spicy, fat-rich foods at night, because these foods can also affect your sleep.

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

4. Choose your workout time. Afternoon workouts are the best time to help you sleep, and regular physical activity improves the quality of your nighttime sleep.

5. Keep the room temperature slightly cooler. A slightly cooler bedroom temperature helps you sleep.

6. Keep big naps in the evening. Napping during the day can lead to "sleep deprivation" at night. Limit daytime sleep to one hour or less, and don't go to bed after 3pm.

7. Keep quiet. Turn off the TV and radio, because silence is very beneficial to improve the quality of sleep.

8. Comfortable bed. A comfortable bed gives you a good space to sleep. Also, you need to make sure that the bed is spacious enough.

9. Shower before bed. A hot bath before going to bed will help you relax your muscles and make you sleep better.

10. Don't rely on sleeping pills. Before you take sleeping pills, it is recommended that you do not take them for more than four weeks.

Lastly, experts remind that you should not stress yourself when you have insomnia, because stress will make you sleep more.

Many things can affect the quality of sleep. Dr. Holger Hein, dean of sleep disorder treatment in Grosshansdorf, Germany, has suggested ways to improve sleep quality. Dr. Hein offers six good tips for improving sleep quality.

Keep your feet warm: Studies have shown that women with cold feet have poorer sleep quality than those with comfortably warm feet, and Dr. Hein recommends sleeping in thick socks.

No open windows: Substances that cause people allergies and noise that interferes with sleep enter the bedroom through open windows. Sleep with the windows closed, suggests Dr. Hein.

No cleaning at night: sprays and chemical cleaners used in the cleaning room can be respiratory and thus interfere with sleep, Hein suggests: clean the bedroom only in the morning.

Only tulips in the bedroom: no flowers in the bedroom because they can cause allergic reactions. Hine advises: only tulips are allowed in the bedroom; tulips do not risk causing allergic reactions.

Wipe off make-up: sleeping with make-up can lead to skin inflammation, and people who wear perfume at night should consider the possibility of triggering asthma.

Sleep 15 minutes more a day: Dr. Hein mentioned a new scientific finding: women need 15 minutes more sleep a day than men.

Good sleep is an effective health care for lowering pulse rates and boosting immunity.

--Advocate nap

Because the "son, noon" time is the human body meridian gas "Yin" and "Yang" time, is conducive to nourishing the body. That is to say, according to the theory of taking a siesta, it is most effective to go to sleep at 11 pm. Because this time to rest, the most Yin, the best sleep effect, can play a multiplier effect, some old people sleep in the dark, the body of the weak have to do so, the body of the good is not necessary.

The daytime nap only in the afternoon (11:00 to 13:00) rest 30 minutes can be, because this time is the "sun" time, Yang Qi is full, so the work efficiency is the best.

--Slow down the rhythm of breathing before going to bed

Before going to bed can be appropriate, take a walk, watch slow-paced TV, listen to slow music, etc., so that the body gradually into the quiet, quiet is born of the yin, yin Sheng is sleep, the best way is to trip to the bed to do a few minutes of static qigong to do the spirit of the internal guard, fall asleep, sleep will be the best quality of sleep.

--Before going to bed can eat a little heart yin food

Before going to bed can eat a little heart yin things, such as crystal sugar lotus seed soup, millet red date porridge, lotus root powder or service cinnamon meat water ......

Because after people go to sleep, the heart still in the hard work, among the five organs, the heart is the hardest, so appropriate tonic heart yin will help health.

--Before going to bed with warm water to sleep best

If you go to bed with warm water to soak your feet, and if you have the conditions and then supplemented with the soles of the feet, the effect is best, because it can promote the heart and kidney intersect. The intersection of the heart and kidney means that the water and fire, the yin and yang have a role to play in the promotion of yin and yang, yin and yang embrace, sleep, of course, to play the best realm.