随着社会不断发展，生活节奏快，工作压力大，很多年轻人的睡眠质量不好，特别是一些老年人失眠质量也是很差。
睡眠质量差大概分为两种
一、体质因素，睡眠质量差，失眠等首先是体质因素，多种原因会导致体质下降，敏感体质是睡眠质量差的内在和根本原因，睡眠质量差也是身体下降的信号。
二、精神因素，包括压力过大、长期过度紧张、情绪不好、长期精神过劳和不良情绪等都会干扰睡眠中枢造成睡眠障碍，明明很困就是很难入睡。
Let's share with you a small way to help sleep
1. Breathing
The method is very simple, as long as you use the nose to inhale for 4 seconds, hold your breath for 7 seconds, and finally exhale for 8 seconds, you can feel drowsiness after doing 3 cycles, at first you may not be familiar or sleepy, but as long as you insist on doing it 2 times a day, for 6-8 weeks after getting used to it, you can quickly fall asleep within 60 seconds.
2. Take a hot bath half an hour before going to bed
A hot bath can speed up the body's blood circulation, wash away the day's dirt, and relieve and relax the stress of the skin, reducing the pressure of work and life. Or taking a foot bath before going to bed can raise body temperature, strengthen drowsiness, and help you fall asleep better and sleep more soundly.
3. Milk before bedtime
Drink a cup of warm milk before going to bed, which can regulate the inside of the body and make it easier for you to fall asleep, but you can't drink too much, so as not to cause gastrointestinal burden, preferably about 200 ml.
4. Left nostril breathing method
You need to lie on the bed in the left lying position, press your fingers against the right nostril and then slowly breathe deeply, this method is intended to lower people's blood pressure and make them as calm as possible, especially for those who are born with body heat or menopausal hot flashes.
5. Turn off electronic devices
Near the night, people usually feel a little sleepy, when you feel sleepy immediately go to sleep, the probability of falling asleep is very high. But many people in life are used to brushing their phones five minutes before going to bed. It's this little five minutes, because of the stimulation of electronic devices, that drives away your drowsiness and makes your brain more and more excited.
6. Squeeze relaxation method
Lie flat on the bed and breathe deeply through your nose, while holding your toes together to bend and squeeze, reach the peak of tolerance, and then slowly relax, and so on. This method uses the principle that relaxing the muscles of the whole body can help you sleep, because the movement of curling your toes can further pull the muscles of your thighs, abdomen and even upper limbs until you feel tired and fall asleep quickly.
7. Read appropriately
Reading can make people calm, sleep to see their favorite books, whether paper or e-books, help the body and mind relax, but also improve our knowledge, this method is especially suitable for people who do not like to read, as soon as you read a book want to sleep, may wish to use this attribute, read a book before going to bed, help fall asleep.
8. Exercise moderately during the day
Soothing exercise can promote the body's blood circulation, relieve muscle tension, and release stress, improve tension, anxiety and other bad emotions, and make patients easier to fall asleep.
9. Wear an eye patch
Any light can hinder sleep. Under the interference of light, your body will mistakenly think that it is not the time to fall asleep, which in turn affects the secretion of hormones that promote sleep. So in order to fall asleep, you can adjust the light and lighting of the room, or leave an eye mask before going to bed.
10. Acupressure method
There are many acupressure points in the human body that can help you with sleep. For example, first press the eyebrow center with the tip of the finger 2 times, once for 20 seconds, then sit on the edge of the bed, put the right foot on the left knee, and press the acupuncture point between the big toe and the second toe of the right foot with your hand, and finally, press the acupuncture point directly below the toenail of the second toe of the right foot.
11. Listen to music
Listening to some soothing soft music before going to bed, or music such as some raindrops to help you sleep, music with the sound of small rivers and streams, can help the body and mind relax and fall asleep quickly and sleep more soundly.
Thank you for watching, the above small methods hope to help you improve your sleep, remember to like and follow the collection ❤️.