How to improve sleep quality? Stick to 4 points, good sleep will come naturally

Only in a state of deep sleep is it conducive to the repair and regeneration of various cells. Good sleep, combined with a reasonable diet and exercise, can replenish energy for the body, and at the same time, it is also conducive to the regulation of various physiological functions and reduces the risk of cardiovascular and cerebrovascular diseases. So how can you have a good night's sleep?

The golden rule 1. Keep a regular schedule

Going to bed on time every day, getting up on time, playing mobile phones or playing games before going to bed will not only occupy sleep time, but also make the brain nerves in a state of excitement, and the radiation of electronic products will affect the nervous system, causing people It is easy to wake up, it becomes difficult to fall asleep, or you have been in a light sleep state. Therefore, you should turn off all electronic products half an hour before going to bed. If you feel bored, you may wish to read some useful books.

Golden Rule 2. Maintain a good habit of taking a nap

A lunch break can keep your energy strong, even if you sleep for half an hour, it will make people more energetic. Especially in summer, the days are long and the nights are short, and the quality of sleep for some people deteriorates. Coupled with the hot summer, it is easy to make people feel tired, so you might as well take 30 minutes to take a lunch break. If time is too busy, take 10 minutes to close your eyes and rest.

Golden Rule 3. Provide a good sleep environment

Pay attention to the ventilation of the living environment, maintain a suitable temperature, control the room temperature at 20 ℃, control the humidity at about 60%, change the sheets and bedding frequently, and keep the size and comfort of the pillow. The light must be turned off before going to bed, because only in a dark environment, it is conducive to the production of melatonin and help people fall asleep. If you sleep with the light on, it will destroy melatonin and cause people's psychological and physiological disorders. .

Golden Rule 4. Adjust your diet

Be sure to master the skills of having a good dinner. A full or fasted state will affect your sleep. You should not eat any food within 4 hours before going to bed. If you are very hungry, you can drink a glass of milk or whole wheat bread. If you are tossing and turning in bed and can't fall asleep, you can get up and take a deep breath or do yoga. You can't turn on the computer or play with your mobile phone at this time, otherwise it will increase the burden on the brain and affect sleep.

Kind tips

For people with insomnia, you can eat more foods rich in B vitamins, which can increase the basal metabolic rate, enhance the function of the nervous system, and also eliminate irritability, such as whole-wheat bread biscuits, oatmeal or brown rice. Tryptophan is also a good choice, which can inhibit the excitability of the central nervous system, which can make people feel guilty. Tryptophan can be converted into melatonin in the body, which has sedative and hypnotic effects. It is recommended to choose walnuts, millet, yogurt or milk.