How to improve sleep quality?

Many people complain about their poor sleep quality. At this time, you need to find the reasons based on your own situation. There are many reasons for poor sleep quality. For example, some people eat late at night, or like to drink coffee and alcohol at night, etc. In addition, some people eat too much at night, which will make their stomach uncomfortable when they go to bed, which will also cause difficulty in sleeping. Here are some ways to improve your sleep quality.

How to improve sleep quality?

Keep your feet warm

When sleeping, the temperature in the room should be between 15-20 degrees, which is a more suitable sleeping temperature. If the feet are warm enough, the blood vessels in the soles of the feet will dilate, which will send a signal to the brain that it is time to fall asleep.

Don’t take melatonin, try cherries

Give a reason to eat cherries. Sour cherries are a natural source of melatonin. Studies have shown that drinking cherry juice twice a day for two weeks can help increase sleep by up to 90 minutes a day. Therefore, eating cherries or drinking cherry juice one hour before going to bed can help you sleep.

Wear sunglasses after 4 p.m.

According to research, the less sunlight you see during the day, the more melatonin is secreted at night. Therefore, it is not recommended to avoid the sun all day. If you have sleep disorders, wearing sunglasses after 4 pm will greatly help the secretion of melatonin at night.

Don't use mint-flavored toothpaste

I believe you all know that mint has the function of refreshing the skin. Although it can prevent inflammation in the oral cavity, it can also make it difficult to fall asleep quickly. You can change to other flavors such as strawberry or licorice.

Inversion is an exercise that helps you fall asleep

You must be super envious of Chen Yihan's handstand. In fact, handstand can also help you sleep. It's true that headstands stimulate the pineal gland, which is responsible for regulating your sleep and wake cycles.

What can we do specifically to improve our sleep quality?

1. Exercise. Do some light exercise before going to bed, but don’t do anything too intense. Just jogging, taking a walk, or practicing Tai Chi will be fine. Proper exercise helps you fall asleep better.

2. Eat a small but good dinner. Be sure to pay attention not to eat too much at night. If you eat too much, your stomach will still be bloated when you go to bed, and the food will not be fully digested, which will definitely affect your sleep. Therefore, dinner should be small but fine, and in moderation.

3. Don’t drink coffee, tea or other stimulating and heavy-tasting foods. Before going to bed, it is better to drink a glass of milk or warm water, which are very helpful in promoting sleep.