It's too hot to sleep, how to improve the quality of sleep?

Choose to get up and take a hot bath, but pay attention to the water temperature. Don't be too hot to aggravate the fever, and don't be too cold, otherwise it will bring diseases such as colds or fever. You can choose physical cooling. For example, put a basin of cold water next to the pillow or use a fan. However, if you choose to turn on the air conditioner or fan, be careful not to blow it on your head, otherwise it will bring you a headache. For patients with severe symptoms, it is suggested to go to the entity hospital in time to find out the reasons, make a clear diagnosis, and support treatment according to the symptoms, so as not to delay the illness.

Many foods in life contribute to sleep. For example, milk contains tryptophan, which can promote the drowsiness of brain nerve cells. In addition, you can eat sunflower seeds before going to bed, which has the effect of calming the nerves. In addition, you can also eat lotus seeds, longan, mulberry, honey, walnuts, apples and so on. , is conducive to promoting sleep. Don't drink caffeinated food, because caffeine can stimulate the nervous system. Tai Ji Chuan, Qigong and walking can be practiced during the day, and the human nervous system can be adjusted at night to promote sleep. However, heavy physical and mental work cannot be completed within half an hour before going to bed.

Don't eat anything before going to bed, especially spicy and greasy food, as well as strong tea, coffee and wine, otherwise it will increase the burden on the stomach, make the spirit excited and affect the human body to enter the deep sleep period. Don't use your brain too much before going to bed, don't watch intense games and exciting books, movies and TV plays, and do something that is easy to relax your brain and balance your emotions, so it's easier to fall asleep.

Combing your hair can also improve your sleep quality. There are many acupoints in the human head. By combing, it can play the role of massage, stimulation, calming the liver, calming the wind, inducing resuscitation, protecting the heart, relieving pain and improving eyesight. Combing the scalp with both hands in the morning and evening to make it red and hot can dredge the blood flow in the head, improve the thinking and memory ability of the brain, promote hair root nutrition, reduce hair loss, eliminate brain fatigue and make people go to bed early. You should avoid sleeping in noisy environment. If the outside world is noisy, you can equip yourself with a pair of comfortable earplugs. Temperature is also important. Using air conditioning and other cooling methods can effectively alleviate the irritability and insomnia caused by high temperature. But when you sleep, you should pay attention to controlling the temperature of the air conditioner. Just feel comfortable. The minimum temperature is not lower than 22℃, so it is not recommended to use it all night or blow cold air directly.