7 ways to improve sleep quality 100% effective

For anyone, sleep is the best way to rest. If you sleep well all night, you will be full of energy the next day and your work efficiency will double. On the contrary, if the quality of sleep is poor or we always suffer from insomnia, it will not only affect our normal work the next day, but also affect our health. The consequences of poor sleep: mild symptoms include mental depression, nervous fatigue, and weakness; severe symptoms include memory loss, neurasthenia, dizziness, and even effects on heart and lung function. Improving sleep quality is the wish of all insomniacs, so how can we have high-quality sleep?

Suitable sleeping environment

Before going to bed, you should create a good sleeping environment. First of all, don't turn on the lights when sleeping, control the indoor temperature between 15-20 degrees, no noise, ventilate the room before going to bed to ensure the air quality for a night, etc. The sleeping environment is a key factor in ensuring sleep quality.

A calm mind

Don't be too excited or agitated before going to bed, and don't be emotional. Keep a calm mind and rest. If you have a good attitude, you will naturally rest well. If you have a bad attitude, your mind will be full of random thoughts, which is one of the causes of insomnia.

Proper sleeping position

When sleeping, choose a sleeping position that makes you feel most comfortable, allowing the muscles of the whole body to relax and let the body be completely liberated. The bed should be comfortable to help you fall asleep quickly.

Take a walk before bed

After dinner and before going to bed, it is appropriate to take a walk outdoors, breathe fresh air, help digestion, reduce the burden on the body's organs after sleep, and give yourself a peaceful sleep through simple physical exercise.

Combing your hair before bed

There are many acupoints on the head. Combing your hair before going to bed is mainly to massage and stimulate the acupoints on the head, dredge the blood circulation in the head, eliminate brain fatigue, and allow the brain to fall asleep quickly.

Do eye exercises before bed

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

Hot water for feet before bed

Soaking your feet in a basin of warm water before going to bed can relieve foot fatigue, promote blood circulation in the soles of the feet, and help you fall asleep peacefully.