Now there are more and more people who are deeply troubled by insomnia, if the long-term poor quality of sleep will not only lead to mental atrophy, but also make the body threatened by diseases.
There are many causes of insomnia, in addition to excessive mental stress, it may also be related to certain diseases, so only by finding the right cause of insomnia can we improve the quality of sleep.
How to improve the quality of sleep?
1. The sleeping position is correct
Sleeping posture also has a great impact on sleep quality, from the perspective of scientific sleep, generally advocate the right side of the sleeping posture, and then the legs are slightly bent and put the right hand on the pillow, and then the left hand is naturally placed on the thigh, so that the body can be in a relaxed state, not only can play a role in promoting sleep, but also can effectively improve the quality of sleep.
Especially for male friends, it is more important to take the right side of the sleeping position, so that the body can enter the sleep state as soon as possible.
In addition, for people who are not accustomed to this sleeping position, you can also choose a sleep position that is more suitable for yourself, as long as you can let the body fall asleep as soon as possible, then it is a good sleeping position.
2. Work and rest rules
If you usually stay up late because of work or greed, then it will lead to the body's biological clock become very disordered, once there is a black and white upside down situation, then it is difficult to sleep at night, but in the daytime will yawn for days.
Therefore, only by developing regular work and rest habits can we effectively get rid of the problem of insomnia, if you can go to bed early and get up early, go to bed regularly, then you can effectively improve the quality of sleep.
3. Sleep with peace of mind
Many people have the habit of playing mobile phones before going to bed, but this habit can easily lead to overexcitement of the cerebral cortex nerves, which in turn leads to drowsiness and poor sleep quality.
In addition, for people with heavy thoughts, do not think wildly before falling asleep, otherwise it is easy to make the spirit become very depressed, which will also lead to the problem of difficulty falling asleep.
4. Exercise in moderation
Doing some moderate exercise 1-2 hours before going to bed can not only make the body sweat once, but also effectively alleviate sleep disorders.
The reason is that doing exercise before going to bed can not only make the body and spirit become a little tired, but also because the blood circulation speed of the whole body becomes faster, resulting in a feeling of drowsiness in the body, so doing exercise before going to bed helps to improve the quality of sleep.
How to regulate insomnia?
1. Food therapy
For people who have suffered from insomnia for a long time, in addition to oral sleeping pills under the advice of doctors, they can also eat some fruits 1-2 hours before going to bed.
For example, bananas, apples, oranges or drinking a glass of milk, these nutrients in these foods can greatly help promote sleep. It can also play a role in calming the nervous system, which is very effective for alleviating insomnia.
2. Psychotherapy
Simply put, after the problem of insomnia, you must not be too anxious or depressed, but you should try to adjust your mentality and emotions, when the spirit and psychology are in a peaceful state, it can play a great help in promoting sleep.
In addition, you should also develop the ability to regulate your psychology, and never be troubled by some troubles, so that you can also keep yourself away from insomnia.
The above introduces 4 small ways to alleviate insomnia and improve the quality of sleep, in fact, these methods are known to many people, but they are forgotten at the critical moment.
In a strict sense, sleep is mainly related to physiology and psychology, if the body suffers from a certain disease or psychological anxiety, etc., it may become the culprit that causes insomnia, so we must open our hearts to avoid the recurrence of insomnia problems.