What methods are there to improve sleep quality? Small coup to improve sleep quality

Sleep is something the human body needs to do every day, and it is a natural behavior of the human body. Sleep can relieve people's fatigue. If they sleep well, their mental state will be better. But some people usually have poor sleep quality, which has a bad influence on their health. So what can be done to improve their sleep quality? What are some tips to improve sleep quality?

1, a small coup to improve sleep quality

Take a walk before going to bed

After dinner and before going to bed, it is suitable to go for a walk outdoors, breathe fresh air, help digestion in the body, reduce the burden of body organs after sleep, and give yourself a quiet sleep through simple physical exercise.

(2) Comb your hair before going to bed

There are many acupoints on the head. Comb your hair before going to bed is mainly to massage and stimulate the head acupuncture points, dredge the blood circulation of the head, eliminate brain fatigue and let the brain fall asleep quickly.

(3) hot water before going to bed.

Pressing your feet with a basin of warm water before going to bed can relieve foot fatigue, promote blood circulation under your feet, and make people sleep peacefully.

④ Do eye exercises.

Eye fatigue will affect the speed of falling asleep and weaken the quality of sleep, so doing eye massage or eye exercises before going to bed can relax your eyes and help you fall asleep quickly.

(5) A cool head

Don't get too excited or excited before going to bed, and don't get emotional. Keep a calm mind to rest. A good attitude and a good rest are one of the reasons for insomnia.

(6) Appropriate sleeping position

When sleeping, choose the most comfortable sleeping position, so that the muscles of the whole body can be relaxed and the body can be completely liberated. The bed had better be comfortable, which can help you fall asleep quickly.

2. What do you eat to improve your sleep quality?

(1) chrysanthemum tea

Unlike other traditional teas, this scented tea does not contain caffeine, which can stimulate the brain. Chamomile scented tea can calm the body and has a calming effect. Need to be reminded that drinking a cup of hot chamomile tea before going to bed can raise your body temperature and help you fall asleep quickly. It is very helpful to treat insomnia.

(2) honey

The increase of blood sugar in human body will reduce the production of appetite protein in brain. And appetite protein is a newly discovered neurotransmitter that can cause insomnia. When drinking sweet chrysanthemum tea, you can add a little honey in moderation, which has a good promoting effect on sleep and is very helpful for treating insomnia.

(3) Defatted popcorn

Carbohydrates in defatted popcorn can provide tryptophan in amino acids for your brain. The brain often produces a neurotransmitter called serotonin, which helps hypnosis. For those who stay up late, low-calorie popcorn is a good choice. Choosing pure fat-free popcorn and mixing some curry powder will be a good low-energy food and will not add too much burden to the stomach before going to bed.

(4) flounder

Flatfish contains nutrients that promote sleep: tryptophan and vitamin B6. Its mild and fleshy taste has undoubtedly attracted many picky diners who like seafood. Of course, foods rich in tryptophan include poultry, beef, soybeans, milk, cheese, yogurt, nuts and eggs. In order to have a good sleep, you need to eat more of these foods to achieve a balanced diet.

(5) Dried cherries

A handful of dried cherries can not only provide your body with the daily serotonin, but also be one of the few foods containing melatonin. Eating more cherries can improve sleep quality and reduce the influence of jet lag when traveling, which is an excellent food for treating insomnia. In addition, dried cherries are anti-aging antioxidants, and eating more is also helpful for beauty.

(6) chickpea

Chickpea is a nutrient-rich leguminous plant, which is rich in various plant proteins, amino acids, vitamins, crude fiber, calcium, magnesium, iron and other components. In addition, the seeds also contain adenine, choline, inositol, starch, sucrose, glucose and so on. Chickpea contains more than 10 amino acids, of which 8 amino acids are essential for human body, and the content is more than 2 times higher than that of oats.

3. What's wrong with sleeping?

Walnut: Walnut is not only nutritious, but also can be used to improve sleep. It is often used to treat insomnia, forgetfulness, neurasthenia caused by dreaminess, dark circles and other symptoms. Usually eat it with black sesame seeds and mash it into a paste. Take 15g before going to bed, and the effect is particularly good.

Millet: Of all the grains, millet contains the most tryptophan. In addition, millet contains a lot of starch, which makes people feel full after eating, which can promote insulin secretion and increase the amount of tryptophan entering the brain.

30 lotus seeds (lotus heart), add a little salt water to fry, and take it every night before going to bed, which can soothe the nerves and replenish qi. You can also use lotus seed green heart 1 ~ 2 grams and make tea with boiling water instead.

Milk: This is a well-known food that helps you sleep. Milk contains two hypnotic substances: one is tryptophan, which can promote brain nerve cells to secrete 5- hydroxytryptamine, a neurotransmitter that makes people sleepy; The other is peptides that can regulate physiological functions. Among them, "opioid peptide" can combine with the central nervous system, play an anesthetic and analgesic role similar to opium, make people feel comfortable, help relieve fatigue and help them fall asleep. For people with neurasthenia caused by physical weakness, the effect of milk on sleep is more obvious.

Longan rock sugar tea: prepare longan meat 25g, rock sugar 10g. Wash the longan pulp, put it in a teacup with rock sugar, boil the water, cover it for a while, and drink. Every day 1 dose, drink water, add boiled water to water, and finally eat longan meat. This tea has the functions of nourishing the heart, strengthening the spleen, calming the nerves and improving intelligence. It can cure excessive thinking, listlessness, insomnia, dreaminess, palpitation and forgetfulness.