How to improve the quality of sleep

Sleep is an essential part of life, accounting for about one-third of the total time spent in life. Good sleep quality determines the quality of one's life and even the overall height one can achieve in terms of intelligence and physical strength. How to improve the quality of sleep? Why not first conduct a small test of your sleep quality, and then understand the strategy to improve sleep quality.

Sleep quality test

The following 10 questions will help you understand the quality of your sleep, please see the end of the article for the analysis of this test. 1. You can know when you have a slight movement after going to sleep. A. Often B. Sometimes C. Rarely D. Never 2. Dream all night and feel tired when I wake up. A. Often B. Sometimes C. Rarely D. Never 3. I wake up very early and can't sleep anymore. A. Often B. Sometimes C. Rarely D. Never 4. I have trouble sleeping at night when something goes wrong. A. Often B. Sometimes C. Rarely D. Never 5. Sleeping time is very irregular and I can't go to bed on time. A. Often B. Sometimes C. Rarely D. Never 6. Work or play late into the night. A. Often B. Sometimes C. Rarely D. Never 7. Lying in bed, my mind is full of people I saw and things that happened during the day, and it is difficult to sleep. A. Often B. Sometimes C. Rarely D. Never 8. It is difficult to sleep when you change places. A. Often B. Sometimes C. Rarely D. Never 9.-I don't sleep well when I work at night. A. Often B. Sometimes C. Rarely D. Never 10. Use sleeping pills to fall asleep peacefully. A. Often B. Sometimes C. Rarely D. Never The following are the ways to improve the quality of sleep.

Sleeping naked

Sleep is an independent and coherent process. During sleep, the recovery of physical strength and energy is completed. The entire sleep process can be divided into two states: one is slow-wave sleep and the other is fast-wave sleep. Simply put, fast-wave sleep helps to restore energy and slow-wave sleep helps to restore strength. Sleeping in a tree can put women in a relaxed state and facilitate the conversion of these two sleep waves to improve sleep quality.

Sleep at the right time

The best time to go to sleep is from 9:00 to 11:00 pm, 12:00 to 1:30 pm and 2:00 to 3:30 am. At this time, the body's energy decreases, the reaction is slow, the thinking slows down, and the mood is low, which is conducive to the body's transition to slow-wave sleep.

Comply with the biological clock

The fluctuation of human body temperature has a great impact on the rhythm of the biological clock, body temperature drops easily cause sleepiness, which is an effective way to use the body temperature to regulate the biological clock. If the body temperature regulation is out of control, it can cause a disturbance in the biological clock of sleep. There are many ways to control your body temperature, such as taking a bath before bedtime, and after you make it a habit, you will fall asleep on time.

Suitable sleep environment

Sleep should have - a suitable environment, ventilation is an important condition of the bedroom, regardless of the outdoor temperature, before going to bed should open the window to change the air. A comfortable bed is generally moderately soft and hard brown bed or soft wood mattress is appropriate. Pillow soft and hard to moderate, as far as possible to achieve warm in winter and cool in summer, in addition to the bedroom should be kept quiet, sleep with the lights off to prevent artificial light sources make people restless and emotional restlessness.

Adjustment of sleeping posture

The correct sleeping position is generally advocated to the right side, slightly curved legs, the whole body naturally relaxed, do not cover the head, cover the quilt sleep. Sleeping on the right side helps you sleep peacefully. When sleeping, try to avoid putting your hands on your chest, which will compress the heart and lungs and hinder breathing. Supine is not the ideal position, because the root of the tongue falls back when lying on the back, affecting breathing and making snoring sounds easily. Prone will oppress the chest and abdomen, easily lead to breathing difficulties, is also incorrect salivary posture. To the left and lying is not a good sleeping position, because the pressure on the left ventricle activity is not good for blood circulation. To the right, the body is slightly bent is theoretically the best position, so that the whole body muscle relaxation, increased blood flow, breathing smoothly.

Watch your diet

Food or drinks such as coffee, cola, and strong tea can adversely affect deep sleep. So do not eat too much before bedtime, dinner seventy to eighty percent full can be, do not drink strong tea, coffee and other beverages at night, so as not to mental excitement or frequent urination affect the normal sleep.

Blinking hypnosis method

Get into bed and take a supine position, eyes on the ceiling, try to look behind the head, followed by repeatedly open and close the eyelids, even eyelids sore and tired. Form a state of eye muscle fatigue, the eyes will naturally close and fall asleep peacefully. Long-term adherence can also prevent droopy eyelids in the elderly.

Comb your hair before going to bed

The head acupuncture points are more through combing, can play a massage, stimulation, can calm the liver and wind, open the orifice to guard the gods, stop pain and bright eyes. Before going to bed, female friends can use both hands to finger comb to the scalp red, hot. Can unblock the blood flow in the head, improve brain thinking and memory, promote hair root nutrition, protect hair, reduce hair loss, eliminate brain fatigue, sleep more sweetly.

Sleep test results

This article began the sleep quality test, now to reveal the answer. Choose A to get 3 points, choose B to get 2 points, choose C to get 1 point, choose D to get 0 points. If the total score is below 10 points, it means your sleep quality is high; if the total score is between 11~15 points, it means your sleep is okay and you can sleep well in general; if the total score is above 16 points, the higher the score, it means the sleep quality is poor and needs to be adjusted in time.