The great revolutionary mentor Lenin once said: "If you can't rest, you won't work." However, as people's life and work pressure increases, more and more people have insomnia, with the short sleep time and quality of sleep Bad is already "common". However, poor sleep quality has

The great revolutionary mentor Lenin once said: "If you can't rest, you won't work." But as people's life and work pressure increases, more and more people have insomnia, and sleep time has passed Shortness and poor sleep quality, has become a "common" thing. However, poor sleep quality has a great impact on physical health. So how to improve your sleep quality? How to improve insomnia?

What to do if you have poor sleep?

. Persist in morning jogging

For busy urban people, morning jogging is very important and can help themselves achieve a better working state. This condition of insufficient sleep may lead to poor condition during exercise. However, through sweating, people can feel more sensitive and flexible. I believe many people have a deep understanding of this.

. Light diet

Diet is very important for humans and will greatly affect our energy. If you lack sleep, you might as well use food as fuel, drink some carbohydrates and eat some protein foods. You can also eat some fruits, oats, eggs, nuts, vegetables, lean meat and fish, etc., and also ensure a lot of water.

3. Appropriate amount of supper

In our lives, many people may eat more supper. In this case, because they do not exercise after supper, they may have too much intake and cannot digest it. This situation will definitely lead to a certain impact on normal sleep, so it is important to ensure that dinner is less, and it is very important to be refined.

4. Don’t drink coffee

Coffee itself contains a certain amount of irritation. If you drink a cup of coffee before going to bed, you may not be able to enter the state of sleep all night. In fact, if you want to effectively promote sleep, you can appropriately Pour yourself a glass of milk or warm water, and the effect will be better.

5. Avoid thinking about it randomly

Try not to read some books that require brain use before going to bed, otherwise you will always think constantly, leaving your brain in an excited stage at any time, which will lead to a certain impact on your sleep quality. In addition, don’t choose horror movies before going to bed, which is also very important.

6. Soak your feet before going to bed

You can soak your feet appropriately in hot water before going to bed every day. It only takes about 10 minutes each time. It can effectively promote blood circulation throughout the body and also relax the muscles of the legs. The effect can relieve the whole person from a tight state. This method can effectively promote sleep and improve the quality of sleep.

7. Massage

Before going to bed, you can do some simple massage before going to bed, which can effectively achieve the effect of relaxing muscles and significantly improve the quality of sleep.

8. Exercise before going to bed

You can do some small exercises appropriately before going to bed, but the exercise must not be intense. You can choose to take a walk or run, and you can also choose to practice Tai Chi. After these moderate After exercise, it can effectively promote sleep.

9. Turn off the lights when sleeping

Be sure to turn off the lights when sleeping. This is because cells need something called melatonin to repair themselves. When the light shines on the retina at night, it will greatly reduce the production of melatonin, thereby affecting the Skin repair. Moreover, listening to music or meditation in the dark can also relax the nervous nerves and help sleep.

What is not delicious when you sleep?

, Milk The first thing I think of is milk. It can be said that milk has always been a recognized sleeping food. This is mainly because milk contains tryptophan and peptides, which can combine with the central nervous system, thus exerting anesthetic and analgesic effects.

, walnuts walnuts have high nutritional value. They not only have brain-tonifying effects, but eating more walnuts can also help improve insomnia.

3, Xiaomi Traditional Chinese medicine believes that Xiaomi has the effects of strengthening the spleen, harmonizing the stomach, and restoring sleep. You can cook millet to porridge, eat for dinner or before going to bed.

4, jujube jujube contains protein, vitamin C, calcium, phosphorus, iron and other nutrients, and has the effect of nourishing the spleen and calming the mind. Taking 3-5 dates per night can help you fall asleep.

5, longan

longan meat has the effects of replenishing blood and benefiting the heart, and can also relieve forgetfulness, insomnia, palpitations and other phenomena, especially suitable for some middle-aged and elderly people.

6, Banana

Banana is not only rich in complex amines, but also contains magnesium that relaxes muscles. Therefore, you can eat a banana before going to bed at night to make your sleep more comfortable.

7, potatoes

Eating potatoes is actually a good choice, because eating a moderate amount of potatoes can induce the interference of sleep tryptophan and help people with insufficient sleep enter sleep better and faster, so you can add it to dinner A proper amount of potatoes.

8, almond

almonds contain a lot of tryptophan, which can help us have a good sleep state. In addition, almonds also contain some muscle relaxants, which can make us better and more relaxed when we sleep Entering sleep state.

9, lotus seeds lotus seeds are a Chinese medicinal material with extremely high medicinal value, which has the effects of nourishing the heart and spleen, nourishing blood and sleeping. Lotus seeds contain aromatic glycosides, lotus seedline and other substances, which all have a calming effect. After consumption, you can fall asleep quickly and improve the symptoms of poor sleep.