How to Improve Sleep and Improve the Quality of Sleep

Sleep is the fastest way to restore energy to the body. Everyone needs enough sleep every day to ensure normal life activities! But many people will experience poor sleep, how to improve sleep? Everyone knows which methods of treating sleep, and what are the foods that improve sleep in life? Let’s take a look at the detailed introduction below!

Many people have had trouble with insomnia. It is a very painful thing to sleep but not sleep! Poor sleep can also affect people’s normal life, there will be many symptoms, dizziness, no strength! Poor sleep for a long time will also lead to a decline in memory, which will cause many cardiovascular and cerebrovascular diseases, and will accelerate the aging of the human body! So take a look at these tips to improve your sleep!

First, calm your heart before going to bed.

Take an hour or two before going to bed and concentrate on the day’s things, make a decision on how to deal with the problem, and then simply plan the work to be done the next day. This method can help you reduce your worries, relax your brain, and allow you to fall asleep quickly as soon as you go to bed.

Second, insomnia do not make up

If you usually wake up at night, if you can’t continue to sleep in 15 minutes, you can do something else, and continue to sleep when you are sleepy! Another thing to keep in mind is that no matter whether you are resting at night or not, remember to get up on time the next day. Don’t want to make up for it because of the weekend. This is not helpful for insomnia!

Third, do not drink coffee before going to bed, do not smoke

Coffee, Coca-Cola and chocolate all contain exciting caffeine, so don’t drink or eat them before going to bed. In addition, smoking is also very exciting, so be sure to change the habit of smoking before going to bed.

Fourth, develop the habit of stopping thinking before going to bed

Before going to bed, listen to music that is euphemistic, rhythmically soothing, or learn to listen to the sounds of nature, such as rain, insects, and so on. It’s a bit difficult to start listening to nature, but you can learn as long as you stick to it.

Five, insomnia patients do not drink alcohol before going to bed

Some people want to relax and drink before drinking, thinking that this can help sleep, in fact, this is wrong. Be aware that alcohol suppresses your central nervous system and also destroys your sleep. After a few hours, you will wake up and feel a headache due to alcohol irritation.

Six, insomnia do not develop the habit of bed

You only go to bed when you really feel sleepy. If you can’t sleep after lying for 15 minutes on the bed, then get up and do some monotonous and easy things, such as reading a book, weaving wool, watching TV or watching. Family books.

Seven, insomnia, eat something before going to bed

Eat a piece of bread and a fruit or a glass of milk for an hour or two before going to bed. But don’t eat too sweet things, because desserts are easy to make people nervous.

Eight, walk in the evening to prevent insomnia

People who have suffered from insomnia for a long time can also take a walk in the evening. The location is near the home, not too long. Walking can relax your muscles and make your body warm. Usually when the body temperature drops, people will feel sleepy and want to sleep.

Nine, treatment of insomnia can be used to soak feet

The reason why vinegar soaking feet have an important role in refreshing is that the foot is the root of the human body, and the foot has many reflective areas with important therapeutic value. Through warm water soaking feet, vinegar can penetrate the surface skin of the foot and accelerate the human body. Blood circulation, improve the ability of hemoglobin to carry oxygen, improve the hypoxia state caused by fatigue in various parts of the body, enhance the metabolism of various systems, and facilitate the discharge of carbon dioxide and waste gas in the body, so that the human body can relax and eliminate fatigue.

Ten, take a hot bath before going to bed

When people fall asleep, their body temperature is low, and the body temperature is the highest during the day. According to this theory, people taking a hot bath for two or three hours before going to sleep can help sleep, because the bath can raise the temperature and wait for your sleep time. Your body temperature has dropped.

Sleep

Sleep is a spontaneous and reversible resting state that occurs periodically in higher vertebrates, manifested by a decrease in the body’s responsiveness to external stimuli and a temporary interruption of consciousness. About one-third of a person’s life is spent in sleep. When people are in sleep, they can rest and recover from the brain and body. Sleep helps people to work and study on a daily basis. Scientifically improving the quality of sleep is the guarantee for people to work and study.

Six foods improve sleep quality

Many people will have a bad sleep quality, emotional changes will have adverse effects on life and work, then what foods in life can improve sleep quality? Next, we will introduce you to six foods that improve sleep quality.

1, flounder

The flounder contains nutrients that promote sleep: tryptophan and vitamin B6. It tastes mild and has a fleshy taste, which undoubtedly attracts many discerning diners who like to eat seafood. Of course, foods rich in tryptophan are poultry, beef, soy, milk, cheese, yogurt, nuts and eggs. In order to get a good night’s sleep, these foods need to be ingested to achieve a balanced diet.

2, skim popcorn

Carbohydrates in skimmed popcorn can give your brain a tryptophan in amino acids. The brain is often the source of a neurotransmitter that is hypnotic, called serotonin. Low-calorie popcorn is a good choice for day and night. Choose pure, fat-free popcorn and mix it with some curry powder, which is a good low-energy food that won’t put too much burden on your stomach before you go to sleep.

3, chamomile tea

This kind of flower tea does not contain the excitatory effects of caffeine on the brain like other traditional teas. Chamomile tea can calm the body and calm down. It needs to be reminded that drinking a cup of hot chamomile tea before going to bed can raise the body temperature, which helps to quickly go to sleep. Useful for treating insomnia.

4, honey

An increase in blood sugar in the body reduces the production of appetite proteins in the brain. The appetite protein is the latest discovered neurotransmitter that causes insomnia. When drinking chow chrysanthemum tea, you can add a little honey in a proper amount, which has a good promoting effect on sleep and is very helpful for treating insomnia.

5, chickpeas

Chickpeas are high-nutrition legumes, rich in a variety of plant proteins and a variety of amino acids, vitamins, crude fiber and calcium, magnesium, iron and other ingredients. In addition, the grain also contains adenine, choline, inositol, starch, sucrose, glucose and the like. Chickpea contains more than 10 kinds of amino acids, of which 8 kinds of essential amino acids are all available, and the content is more than 2 times higher than that of oats.

6, cherry dried

A dry cherry not only provides your body with the essential serotonin, but is also one of the few foods that contain melatonin. Eating more cherries can improve the quality of sleep and reduce the time difference caused by travel. It is an excellent food for insomnia. In addition, cherries are also an oxidant against age, and eating more helps beauty.

Aerobic exercise helps improve sleep

Frequent insomnia If you are tired of “counting sheep” every night, try aerobics. Researchers in the United States have reported that they conducted a follow-up study of 23 people over the age of 55 who have poor sleep. Previous studies have shown that middle-aged and older women are the main group suffering from insomnia, so the study is mostly female.

The researchers divided the subjects into two groups, one of which was exercised 4 times a week for about 40 minutes each, while the other group only regularly participated in cooking classes, listening to lectures, and not exercising. The two groups of people learned the same sleep precautions from the experts, such as going to bed at a fixed time every night, not sleeping, not lying on the bed.

The researchers found that after 16 weeks, the sleep condition of the exercise group was significantly improved, and symptoms such as depression were alleviated, while the sleep status of the control group remained the same.

Exercise every other day for 30 minutes, increase one hour of sleep

The survey confirmed that if people with insomnia do exercise for about 30 minutes every other day, the average sleep time can be increased by one hour after four months. Moreover, a study published by the American College of Sports Medicine showed that the effect of exercise sleep aid is related to the form of exercise. Flexibility training is not as effective as aerobic exercise for improving sleep quality. Experts have analyzed that this may be related to the ability of aerobic exercise to increase body temperature and relax the body. At the same time, the moderate fatigue caused by aerobic exercise can also stimulate the human body and enable people to enter deeper sleep. Therefore, people who often suffer from insomnia can exercise, such as walking, jogging, and riding a bicycle, to improve their sleep.

Aerobic exercise for insomnia should be moderate

Of course, you must master the amount of insomnia through aerobic exercise. Usually exercise 3 times a week, 30 to 50 minutes each time, feel a little tired to stop. If the exercise time is too long or too intense, the body will be excited, it will not help sleep.

In addition, exercise time is best not to be arranged for one hour before going to bed. For those with less free time, it is more beneficial for the body to exercise for one hour in the morning than to sleep one hour in bed.

It is good for the body to do aerobic exercise for insomnia patients. Not only can you strengthen your body but also help improve your sleep quality. Of course, the effect of exercise therapy for insomnia is limited, so serious insomnia should still be handled by a doctor.

Eight foods help improve sleep quality

milk

There are two kinds of hypnotic substances in the milk: one is tryptophan, which can promote the cranial nerve cells secreted by the big cranial nerve cells – serotonin; the other is to regulate the physiological effects. Peptides, in which “opioid peptides” can bind to their central nervous system, exert an opioid-like anesthesia and analgesic effect, make people feel comfortable and help to relieve fatigue and merge into sleep. For people who are neurasthenia caused by physical weakness, the sleeping effect of milk is more obvious.

Millet

Among all grains, millet contains the most abundant tryptophan. In addition, millet is accompanied by a large amount of starch, which is easy to cause a feeling of food and clothing after eating, can promote the secretion of insulin, and increase the amount of tryptophan into the brain.

walnut

In the clinic, walnuts have been proven to improve sleep quality, so they are often used to treat symptoms such as neurasthenia, insomnia, forgetfulness, and multiple dreams. The detailed method is to use black sesame seeds, mash into a paste, and take 15 grams before going to bed. The effect is obvious.

Oyster

If long-term intake of zinc and copper is insufficient, then after a period of time, the human body will affect the energy metabolism of the brain cells and the regulation of the nervous system due to the lack of these two trace elements. The endocrine is often in an excited state, and thus it is difficult to sleep. In this case, eat more zinc, copper-rich oysters, fish, lean meat, shrimp, squid and other foods at dinner, can effectively improve the symptoms of neurasthenia and ensure a good sleep.

Kiwifruit

The occurrence of sleep disorders is related to excessive central nervous system arousal and sympathetic over-excited, or is strongly affected by the secretion of stress hormones. Kiwifruit is rich in calcium, magnesium and vitamin C, which contributes to the synthesis and transmission of neurotransmitters. Especially calcium, it has more stable mood and inhibits sympathetic nerves. The gold kiwifruit is combined with milk, honey, ice cubes, etc. into summer ice drinks, which not only helps the body to absorb vitamin E in the fruit seeds, but also increases the skin elasticity.

apple

Apple can cure spleen and spleen, and supplement the Chinese qi, whether it is a combination of heart and spleen, yin deficiency, liver and gallbladder or stomach and insomnia caused by insomnia have a good effect. The aromatic component of apples contains 92% alcohol and 6% carbonyl compound. Its rich aromatic scent has a strong sedative effect on human nerves and can seduce people to sleep. If you don’t have an apple at home, you can try adding a spoonful of vinegar to drink in a cup of boiling water, which can also promote sleep. In addition, put a peeled or cut citrus on the bedside table, smelling its aromatic smell, can calm the central nervous system and help to fall asleep.

wheat

Sexual sweetness, the role of nourishing blood and soothe the nerves. Choose 60 grams of floating wheat, increase 15 jujubes, 30 grams of licorice, 4 bowls of water, fry until 1 bowl, take morning and evening. Can improve appetite, nutrition and prevent sub-health.

bread

If you are often sleepy during the day and sleep unsteady at night, you can eat a taro or bread before going to bed. Because this group of people secretes more tryptophan during the day, tryptophan is converted to serotonin, and serotonin has a hypnotic effect, which leads to sleepiness. At night, the tryptophan in the body is insufficient, and it is difficult to sleep peacefully. . Therefore, eating some steamed bread and bread at night can increase the content of tryptophan in the body, and people will easily fall asleep.

Men’s methods to improve sleep quality

During the day, consciously let the patient take a nap and develop good habits. To overcome lethargy, the rhythm of life should be well grasped. Don’t be tempted to learn all the time in three days. When you go to bed early and late, you should develop a more regular lifestyle.

General treatment

Mainly from the aspect of life rules.

(1) Strict schedule

Appropriate interpretation of the patient, consciously let the patient take a nap during the day to develop good habits. To overcome lethargy, first of all, the rhythm of life should be well grasped. Don’t be tempted to learn all the time in three days. When you go to bed early and late, you should develop a more regular lifestyle. Practice has proved that the proper adjustment of the living habits developed in the winter, so that the body gradually adapt to the climate of rising temperatures, is the key to lifting sleepiness. For example, in winter, it is usually closed and closed. In the spring, doors and windows should be opened frequently to make the indoor air flow smoothly. In the daily life, we must also pay attention to ensure a certain amount of sleep time. Sufficient sleep helps to eliminate fatigue.

(2) Multiple sports

To participate in sports activities, not less than an hour a day, to make your heart and body excited. Carrying out some moderate exercise programs can effectively improve the physiological functions, increase the body’s respiratory metabolism, accelerate the circulation of the body, increase the oxygen supply to the brain, and relieve sleepiness. For example, walking in the morning, doing exercises, running, and playing Tai Chi are very beneficial to cheering up.

(3) Psychological adjustment

Have a positive attitude towards life, make a life study plan for yourself, and work hard to complete it. It is important to have psychological counseling about problems arising from self-esteem and emotional support. Especially for those who are sleepy, because they cannot fully realize their potential, they may be considered lazy and unwilling to be active by family and peers. In this case, psychotherapy is often used to remove the adverse psychological factors associated with the disease, avoid mental stimulation, and help patients establish a normal lifestyle.

Diet conditioning helps improve sleep quality

With the improvement of living standards, many people will encounter various problems! Especially male friends often suffer from insomnia, poor sleep, etc. So is there any good way to improve the quality of sleep for men? In fact, through daily diet conditioning can also help men adjust the quality of sleep, but do not know how to arrange men to hurry to learn!

Here are some practical diets that can help the insomnia to return to normal sleep.

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How to Improve Sleep and Improve the Quality of Sleep - /10

Summary

Sleep is the fastest way to restore energy to the body. Everyone needs enough sleep every day to ensure normal life activities!

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