How to improve poor sleep quality at night?

Many people now do not have a good sleep for a long time due to the pressure of life and work. Some people wake up several times a night. This is because the human body does not enter a real deep sleep. If people do not get a good rest at night, it will greatly interfere with their life and work the next day. People will be relatively listless and unable to concentrate. The following is a brief introduction on what to do if you have poor sleep at night.

(1) Taking a walk in the morning light will shorten your sleep cycle and make it easier for you to fall asleep when you go to bed at night. Because sunlight exposure can cause the pineal gland in the brain to secrete melatonin earlier, strong artificial light has the same effect. Conversely, if you find that you're going to bed too early at night, try getting more sunlight in the afternoon or evening. This will prolong your sleep cycle and delay the time you fall asleep.

(2) Exercise can shorten your sleep cycle. If you are a night person, your mind usually becomes active after midnight. However, after a whole day of cycling, your sleep cycle will be shortened, and going to bed earlier at night will definitely help you sleep better and wake up earlier the next day.

(3) Appropriately raising body temperature at night will help you sleep. This effect can be achieved by taking a sauna or hot bath for at least 15 minutes.

(4) You should not sleep for more than one hour during the day, nor should you go to bed after 4 p.m., otherwise you will not feel sleepy at night.

(5) It is best to avoid consuming various foods and beverages containing caffeine, such as chocolate, coffee, tea, etc. after dinner, because caffeine can excite the brain and cause insomnia.

(6) Drink less water at night. Drinking too much water will increase the number of times you go to the toilet throughout the night, thus affecting your sleep.

(7) Stop any strenuous mental activities one hour before going to bed. Instead, read some simple books or watch some comedy shows to relax your brain. You may also consider taking care of some minor household chores, etc., before washing up and going to bed.

(8) Under the guidance of a doctor, supplementing with magnesium, calcium, vitamin B complex, etc. can help you sleep better.

(9) Go to bed only when you are sleepy. The bed should only be used for sleeping. Do not watch TV, eat, read or play in bed. If you still can't fall asleep after 15 minutes in bed, just get out of bed and read some relaxing book instead of lying there tossing and turning. Staying in bed will only make you associate bed with insomnia.

(10) Install a soundproof window and hang thick curtains to ensure that the bedroom is completely soundproof.

(11) If morning sunlight can enter your bedroom, consider wearing an eye mask when you sleep.

(12) Unless there is something urgent, it is best to turn off the phone at night and turn it back on in the morning to avoid being disturbed by unexpected phone calls at midnight or early in the morning.

Through the above content, everyone should have a new understanding of what to do if sleep is not good at night. Maintaining a good rest state can reduce the occurrence of mistakes in life and work. Therefore, good sleep quality is very important. Adjust your mental state and don’t think too much about anything before going to bed at night. Only by ensuring a good sleep state can we be more comfortable in our new life on the second day.