"Sleep well to get well" is a common saying often heard in life. In fact, the impact on human physical and mental health is indeed enormous, whether the quality of sleep is maintained well or not.
If the quality of sleep is too poor for a long time, it is easy to cause excessive fatigue, mental inspiration, excessive stress and decreased immunity. Therefore, for sleep health, we must pay full attention to it.
Here are a few tips that can effectively improve the quality of sleep.
1. Rest on time
In the busy modern society, many people will develop the bad habit of staying up late and working overtime for a long time in order to catch up with the progress of work, which is actually very detrimental to sleep health.
For a long time, once the biological clock disorder is caused by frequent staying up late, it is easy to lead to insomnia and dreams or excessive anxiety problems, which will have a very large adverse impact on sleep quality.
Therefore, for whether the sleep time is healthy and reasonable, everyone must pay more attention. Usually, it is best to go to bed before 22 o'clock.
2. Keep away from irritating drinks
In order to ensure full energy and avoid drowsiness and dozing off, many people have developed the bad habit of drinking irritating drinks in excess for a long time, which has a relatively large negative impact on night sleep.
Because long-term drinking of irritating drinks such as strong tea, coffee, milk tea, etc., it is easy to cause excessive excitement in the body, which will cause difficulty falling asleep or dreaming and waking up.
3. Exercise appropriately
Maintaining good exercise habits is also very helpful in improving the quality of sleep.
Because during exercise, blood circulation throughout the body can be greatly improved, which is quite good for relaxing the mood, releasing stress, and enhancing the sleepiness when falling asleep at night.
4. Relax
Emotional stress is one of the most important influencing factors that contribute to a significant decline in sleep quality. Therefore, if you want to effectively ensure the health of sleep and try to improve the quality of sleep, you must pay attention to adjusting your mood before going to bed in time, such as remembering not to think too much after nightfall.
Otherwise, it is likely to exacerbate emotional tension, resulting in severe insomnia or nightmares due to the inability to relax the body and mind effectively.
5. Soak your feet before going to bed
By actively soaking the feet, it can be very effective in stimulating the meridians on the soles of the feet, promoting blood circulation, and releasing negative emotions.
Therefore, for friends who often have a sharp decline in sleep quality due to cold and warm hands and feet, we must pay attention to actively developing a good habit of soaking feet before going to bed.
However, the water temperature of the foot soaking water should not be too high, and it is usually best not to exceed 43 degrees.
6. Stay away from late night snacks
In the process of sleep, the body's digestive function will drop significantly, so it is not advisable to eat a lot of supper before going to bed at night.
For this point, we must pay more attention to it, otherwise once the gastrointestinal discomfort caused by excessive consumption of supper, it will not only lead to a significant decrease in sleep quality, but also may induce spleen and stomach weakness, which is quite unfavorable for body maintenance.
The above are six tips that can help you effectively improve the quality of sleep. For this kind of knowledge, we must correct our attitude and actively study.
Especially in the case that the quality of sleep has been significantly reduced, it is necessary to pay more attention and actively take countermeasures.
Otherwise, if the time is long, it is easy to cause serious damage to physical and mental health due to poor sleep quality.