What should I do if my sleep quality is not good? What exercise can be improved?

Sleeping is not very troublesome, which not only adversely affects the next day's work, but also does great harm to the body. So how can we have a good sleep? Do these actions at night so that you can sleep till dawn!

reason of insomnia

1. Environmental factors: noise or light affects sleep, high temperature or cold affects sleep, bedding is not suitable for being too hard or the bed is too thick or thin. Changing the sleeping environment, such as staying in a hospital or hotel, can also lead to insomnia. Serious drowsiness, especially snoring, can also affect sleep.

2. Physiological factors: high-speed travel in several time zones (jet lag) and work through Baishan, because the biological clock does not adapt to the new circadian rhythm in the body, there are also insomnia.

3, drugs: the most common drugs that cause insomnia are caffeine, theophylline and various stimulants, as well as alcohol and appetite suppressants. This type of insomnia is called antiskid insomnia.

Below I introduce several actions that can quickly improve the quality of sleep.

The first action is relatively simple. You need a friend to put your legs together in a half posture, and then squat down with your hands forward and on the ground. This is back. If you stick to 50 years old, the effect will be better.

The second action requires friends to follow the yoga mat, and then try to lift their legs and lean against the wall. Even better, straightening their legs can improve insomnia for fifteen minutes every day.

The third action is that one leg needs a friend. After the two arms are close together, they are lifted and then cut. Do 10 minutes every day.

The fourth action is to need a yoga mat, then put your legs on the mat, straighten your legs and let your arms touch your sides. This action lasts for ten minutes.

What do you do to improve the quality of sleep?

1, exercise. Do some small exercise before going to bed, but don't do too much exercise. Running and walking. You can make a punch. Proper exercise and good sleep.

2, less than dinner. Be careful not to eat too much at night. After eating too much, my stomach is still bulging when I sleep, and the food is not digested. This will definitely affect your sleep. Therefore, dinner must be small and refined, and the right amount is better.

3, don't drink coffee and tea and other irritating flavors, drink a cup of milk, sugar or vinegar before going to bed, it is best to promote sleep.

4. Avoid overthinking. It's best not to watch movies and books that require thinking, and don't sleep. I have been thinking, so my brain is always excited. Of course it will be difficult to sleep. Don't watch horror movies and novels, which will also affect the quality of sleep.

5. More prosperity. Earn more than ten minutes by soaking in hot water every night. Feet can promote blood circulation of the whole body, or relax leg muscles to release the body for contraction, which can effectively promote sleep and improve sleep quality.

6. Before massage and before going to bed. You can also do some simple massage before going to bed to help you relax your muscles and improve your sleep quality.