In real life, the quality of sleep, in fact, has been affecting people's health. Generally speaking, there are many ways to improve sleep quality for people to choose. For this reason, this article will teach you some small ways to improve the quality.
1、 Ways to help during the day:
1. Exercise during the day
We all know that exercise contributes to our health. In addition, it can reduce our sense of stress and improve our quality. Warning: do not exercise 3 hours before bedtime. Adrenaline will keep you awake.
2. Limit alcoholic beverages
We all know that caffeine makes it difficult for us to fall asleep, but we may not know that alcohol has the same effect. In addition, what makes it difficult for us to fall asleep is to drink too much water before going to bed.
3. Avoid napping
Don't take a nap if you can. Sleeping during the day makes it difficult for us to sleep at night. If you really need to, limit your naps to 20 minutes.
2、 Night helper:
1. Dinner should not be too full
Eating too much is not easy to digest, and digestion will make it difficult for us to sleep. But don't go to bed hungry. Hunger keeps you awake. Have a little snack before you go to bed.
2. Turn off the TV and computer
This kind of stimulation keeps the brain alert when it should be relaxed. In addition, these stimuli have been shown to reduce quality.
3、 Create a bedroom atmosphere:
1. Use aromatherapy
It can relax and calm the body. There are many fragrances to help you relax and fall asleep, such as vanilla, lavender, marjoram and sandalwood. You can put them in pillows, or in the air, or in the bathroom.
2. Lower the temperature a little
If the bedroom temperature is lower, you can dream faster and the quality will be better. A lower temperature in the bedroom can lower the temperature of your body's activities and help you fall asleep.
3. Remove the electronic equipment
Turn off the TV and move the computer and other electronic equipment out of your bedroom. They don't give you a good rest, they make you awake. The bedroom is for sleeping, not for office or Internet.
4. Dim some lights
Light, even a little bit, interferes with hormones and stimulates the brain. If you can, wear an eye mask or adjust the alarm clock.
5. Try to eliminate noise
Or if you think the noise doesn't affect you, or you need to block the noise that you can't stand, choose the decompression sound effects, such as white noise or the sound of the sea. Wearing earplugs can also block out noises you don't want to hear.
As mentioned above, in terms of the selection of methods to improve sleep quality, it can be arranged according to the time. Generally speaking, in different time periods, when you improve your quality, you should take different measures to arrange and respond.