What can I do before going to bed to improve my sleep quality? Pray for the great gods.

1. Stick to a regular routine and don't stay up too late on weekends. If you go to bed late on Saturday and get up late on Sunday, you may lose sleep on Sunday night. Don't eat or drink before going to bed. Eat a small amount of dinner about two hours before going to bed, and don't drink too much water, because going to the toilet at night will affect the quality of sleep; Don't eat spicy and greasy food at night, because these foods will also affect sleep. 3. Stay away from coffee and nicotine before going to bed. You are advised not to drink coffee eight hours before going to bed. 4. Choose exercise time. Afternoon exercise is the best time to help sleep, and regular exercise can improve the quality of sleep at night. 5. Keep the room temperature slightly cool. A little lower temperature in the bedroom helps you sleep. 6. Sleep at night. Taking a nap during the day may lead to sleep deprivation at night. The sleep time during the day is strictly controlled within 1 hour, and I can't sleep after 3 pm. 7. Keep quiet. Turn off the TV and radio, because silence is very beneficial to improve the quality of sleep. 8. A comfortable bed. A comfortable bed provides you with a good sleeping space. Besides, you should make sure that the bed is spacious enough. 9. Take a bath before going to bed. Taking a hot bath before going to bed helps to relax your muscles and make you sleep better. 10. Don't rely on sleeping pills. Always consult a doctor before taking sleeping pills. I suggest you take sleeping pills for no more than 4 weeks, and teach you ten tips to overcome insomnia! 1. No sleep: If you can't sleep again after waking up at night 15 minutes, turn on the radio and listen to the radio. If you are sleepy, turn off the radio. Remember: whether you sleep well at night or not, get up on time the next morning. Even on weekends, you shouldn't try to catch up on sleep because it won't help you overcome insomnia. Don't get into the habit of staying in bed: you only go to bed when you really want to sleep. If you can't sleep after lying in bed for 15 minutes, get up and do some monotonous and relaxing things, such as reading, knitting, watching TV or reading family books. Remember: don't do anything that excites you. If you feel sleepy, go to bed. If you are not sleepy when you get to bed, get up and do the above things until you can fall asleep quickly. Get into the habit of getting up on time every day. 3. Calm down before going to bed: Some people are busy all day long and don't remember what happened during the day until they lie in bed at night. This result is certainly not conducive to sleep. The correct way is to take ten minutes an hour or two before going to bed, concentrate on the things during the day, make a decision on how to deal with the problem, and then make a simple plan for the work to be done the next day. This method can help you reduce your troubles, relax your brain and let you fall asleep quickly as soon as you go to bed. 4. Don't drink coffee or smoke before going to bed: Coffee, Coca Cola and chocolate all contain exciting caffeine, so don't drink or eat these things before going to bed. In addition, smoking is also easy to make people excited, so we must get rid of the habit of smoking before going to bed. 5. Don't drink before going to bed: Some people like to drink before going to bed in order to relax themselves, thinking that this can help them sleep, but this is actually wrong. You know, alcohol can inhibit your central nervous system and ruin your sleep. After a few hours, you will wake up with a headache because of the stimulation of alcohol. It's harmful to your health in the long run. Eat something before going to bed: eat a piece of bread and a fruit one or two hours before going to bed, or drink a glass of milk. But don't eat anything too sweet, because dessert makes people nervous. Get into the habit of stopping thinking before going to bed: listen to euphemistic and slow-paced music before going to bed, or learn to listen to the sounds of nature, such as rain and insects. Listening to natural methods will be a bit difficult at first, but you can learn it as long as you persist. There are two simple ways: 1, slow down your breathing and imagine how the breath you breathe in is exhaled from your body. This exercise can be done during the day, and it will help you sleep at night after a long time. 2. When you think of unpleasant things, you should think of something relaxed and happy as soon as possible to dilute these unpleasant things. 8. Walking at night: People who suffer from insomnia for a long time can also take a walk at night. It is best to choose a place close to home, not too far away. Walking can relax your muscles and keep your body warm (without fever). Usually, when the body temperature drops, people will feel sleepy and want to sleep. 9. Take a hot bath before going to bed: When people fall asleep, their body temperature is lower, but it is the highest during the day. According to this theory, taking a hot bath two or three hours before going to bed can help them fall asleep, because bathing can raise their body temperature, and by the time you go to bed, their body temperature will drop. 10. Having sex before bed: For many people, having sex before bed can completely relax the body and improve the quality of sleep. If some people are uneasy or nervous about being sexy, you don't have to use this method. Three recipes can attract deep sleep. Beauty sleep is stressful. Sometimes I feel very tired, but I just can't sleep or I can't sleep well. What should I do? 1. Try to relax yourself before going to bed and get ready to improve the quality of sleep. Taking a bath before going to bed will naturally raise the body temperature, make the blood circulation smoother, promote the blood circulation speed and water pressure, accelerate the metabolism of the whole body, and completely relax every inch of skin. You'd better take a bath before going to bed. Especially in dry weather in autumn and winter, DIY aromatherapy bath at home is the most suitable. Put a jar of water in the bathtub, and the charming fragrance can relax the tense nerves and make the mood clear. 2. Look in the mirror before going to bed. In addition to washing your face carefully before going to bed and doing some simple facial massage, there is another recipe-look in the mirror more often. Make your best expression repeatedly in front of the mirror-smile happily, and then fall asleep happily. Beautiful expressions will leave an impression on your brain, and you will become a real "sleeping beauty". 3. Music, milk: a good partner to sleep, exposed for a day, will be particularly tired at night. Listen to music before going to bed, immerse yourself in the quiet and soft artistic conception created by music, soothe the spirit and skin with music, and increase the skin's ability to absorb skin care products. I slept all night in the morning and my skin just woke up. Playing a piece of music of guzheng and bamboo flute is elegant and lively. With massage and maintenance, it can activate skin cells and make your mind clear. Drinking a cup of hot milk before going to bed is rich in calcium and tryptamine acid, which can relax muscles. Milk contains two kinds of hypnotic substances, which can combine with the central nervous system or terminal opioid receptors to make the whole body feel comfortable, help to fall asleep and relieve fatigue. The hypnotic effect of neurasthenia caused by physical weakness is particularly obvious. Tip: To ensure a good sleep, in addition to the milk and music mentioned above, the following appliances can help you have a better sleep: silk or cotton bedding, eye masks, earplugs, and sometimes try some background music to keep the ideal room temperature at around 20℃. According to scientific research, the best sleeping posture is supine. Sleep is an important source of health. How can men sleep well? First of all, we should form the good habit of falling asleep and getting up on time, and follow the objective law of alternating sleep and awakening. Only in this way can we stabilize sleep and avoid excessive fatigue of cerebral cortex cells. Strict work and rest system is also of great significance to physiological processes such as sleep and awakening. Strictly following the schedule of work and rest can make our sleep and awakening process-even like conditioned reflex-come more naturally and deeply. In addition, don't do strenuous mental work before going to bed, and avoid strenuous exercise or physical labor. Instead, we should go for a walk outdoors to minimize subjective stimulation. Men who are easily excited, don't make exciting speeches before going to bed, don't read touching books and periodicals, and don't watch unforgettable movies or plays. Don't eat too late or eat too much. You should eat some light foods that are easy to digest, pay attention to eating more vegetables and a certain proportion of miscellaneous grains, and keep your stool smooth. Seasoning should not be used too heavily. Don't smoke at night, drink strong tea or coffee and other stimulating drinks, and don't drink too much drinks or juice. Smoking, drinking tea and coffee will stimulate the brain, making it difficult for the brain to enter a state of inhibition. Moreover, drinking too much juice will lead to an increase in urination times, which is not conducive to falling asleep again. As we all know, it is necessary to brush your teeth and wash your face before going to bed. But we should also develop the habit of washing our feet with warm water, which can promote blood circulation of lower limbs and help us fall asleep quickly. If conditions permit, you can wipe your body with warm water or take a bath with hot water. Take off your coat before going to bed and change your underwear in time. If possible, you can wear a loose coat, keep the bedding clean, dry it often, keep it dry and sterilize it. Good sleep is an effective health care method to reduce pulse rate and improve immunity. -Advocate sleeping at noon, because "noon" is the time when the human body closes the yin and yang, which is conducive to the nourishment of yin and yang. Especially at noon, it is the heaviest time of the day. According to the theory of Huangdi Neijing, "Yin Qi is full to cure insomnia", so it is the easiest time to fall asleep at this time, and the sleep quality is the best. That is to say, according to the theory of meridian sleep, it is best to fall asleep at night 1 1. Because at this time, rest can nourish yin best and sleep best, which can get twice the result with half the effort. Some old people go to bed as soon as it gets dark, and they have to do this when they are weak, but it is unnecessary when they are in good health. Just take a nap for 30 minutes at noon during the day (1 1 o'clock ~ 13 o'clock), because it is "sunny" time and the sunshine is strong, so the work efficiency is the best. -slow down the breathing rhythm before going to bed. Before going to bed, you can sit quietly, take a walk, watch slow-paced TV and listen to slow-paced music to make your body gradually quiet. Quiet is cloudy, full of yin is sleepy. The best way is to do static qigong in bed for a few minutes, which can keep your mind inside. After you fall asleep, your sleep quality will be the best. —— You can eat something that nourishes the heart yin before going to bed, such as rock sugar lotus seed soup, millet red jujube porridge, lotus root powder or longan meat water ... Because people are still working hard after sleeping, the heart is the hardest of the five internal organs, so properly nourishing the heart yin will help health. -soak your feet with warm water before going to bed. It is best to soak your feet with warm water before going to bed, and if possible, it is supplemented by foot massage, because it can promote the intersection of heart and kidney. Heart and kidney intersect, meaning fire and water ji ji, which promotes the combination of Yin and Yang. When yin and yang embrace each other, sleep certainly plays the best role. There are many ways to improve the quality of sleep. Recently, Dr. holger Hein, Dean of the Dorf Sleep Disorder Treatment Hospital in Grosshans, Germany, put forward several good suggestions to improve the quality of sleep. (1) Keep your feet warm. The results show that women with cold feet have worse sleep quality than women with warm feet. So people who feel cold feet can wear thick socks to sleep. (2) Don't open the window. Allergic substances and noise affecting sleep enter the bedroom through the open window. Sleeping with windows closed can avoid the influence of noise and allergic substances on sleep. (3) Don't clean at night. Sprays and chemical cleaners used to clean rooms may irritate the respiratory tract, thus affecting sleep. (4) Don't put flowers in the bedroom. Flowers are generally not put in the bedroom, because flowers may cause allergic reactions. Ordinary green plants will compete with people for oxygen in the dark at night. (5) Wipe off cosmetics. Sleeping with cosmetics can cause skin inflammation. People who wear perfume at night should consider the possibility of asthma.