How to improve sleep quality?

Having a good sleep every night can directly determine a person's health and mental state. However, many people now have poor sleep quality. They can never fall asleep soundly at night and may have symptoms such as palpitations, restlessness and nightmares. So for this group of people, what should they do to improve their sleep quality? Below I will explain some effective methods.

1. Follow your biological clock. You should wake up and go to bed at the same time every night, even if you are resting normally. If you want your biological clock to run on time, you have to act regularly. One of the factors that affect the operation of the biological clock is body temperature. When a person's body temperature drops, it is easy to feel sleepy. This is an effective way to use body temperature to regulate the biological clock. If body temperature regulation is out of control, it will cause disruption of the sleep biological clock. There are many ways to control body temperature, such as taking a bath before going to bed, or doing 20 minutes of aerobic exercise before going to bed, etc., the body temperature will drop when you sleep.

2. Time to go to bed. The best time to go to bed for a better sleep quality is 9 to 11 pm, 12 to 1:30 pm, and 2 to 3:30 am. At this time, the human body's energy decreases, reactions are slow, thinking slows down, and emotions are low, which is conducive to the body entering slow-wave sleep and entering sweet dreams.

3. Adjust your diet. We often see this situation: a small number of people do not subjectively feel poor sleep after consuming a large amount of coffee, chocolate, cola, tea and other foods or drinks at night, but experiments have confirmed that their deep sleep will be adversely affected. So before going to bed, don't eat these things. You can drink a glass of milk or eat some nuts, which will help you sleep.

The methods that can improve sleep quality are roughly the ones involved in the above content. Generally speaking, as long as you pay attention to these aspects, you can make your sleep deeper. However, if the symptoms are more serious, medication is still needed to completely resolve the problem, so the editor recommends that you go to the hospital for a check-up.