10 tips to improve sleep quality 5 foods to help you sleep soundly

Women all know that sleep is the best beauty product, and having a good sleep quality is the wish of all women. But the reality is often not as good as expected. Here, I will show you ten tips to improve your sleep quality. Let’s take a look!

How to improve sleep quality 10 tips to sleep soundly

1. Wear earplugs to sleep

Earplugs can reduce ambient noise, but loud, high-pitched sounds can still be heard, like an alarm clock or doorbell.

2. Wear an eye mask to sleep

Eye masks block out light, and some are filled with lavender for soothing aromatherapy.

3. Listen to white noise

Playing white noise or nature sounds can block out noise and help you sleep.

4. Shift your brain’s focus

You can read, watch TV or listen to music before going to bed, and try to prepare for bed outside the bedroom. Go to bed when you are almost asleep. At this time, your brain should be in a dormant state and you will not have any random thoughts.

5. Don’t drink alcohol three hours before bedtime

Although drinking alcohol can make you drowsy, it actually disrupts your sleep rhythm.

6. Don’t drink caffeine after 3 p.m.

Avoid coffee or other caffeinated beverages, as caffeine is a stimulant and can keep you awake.

7. Be careful with sleeping pills

Whether it is commercially available or prescription drugs, they must be used with caution, otherwise it is easy to develop drug dependence. Over time, your sleep quality will become worse and worse. Remember: sleeping pills are not a panacea for sleeping!

8. Pay attention to the side effects of drugs

If you are taking medications that cause insomnia, you should tell your doctor as soon as possible and seek alternative medications.

9. Develop regular sleeping habits

How to improve your sleep? Go to bed at regular times at night and get up at regular times in the morning, and your body will remember these habits.

10. Create a comfortable sleeping environment

Poor sleep quality may also be related to the cleanliness of the room. A clean and tidy room, completely dark and silent. In such an environment, you can fall asleep in less than 15 minutes.

Eat these foods regularly to help you sleep well

Many people believe that eating before going to bed is not only bad for your figure, but also puts a burden on the stomach and intestines, causing digestive problems. Today I will tell you that this idea is wrong. As long as you eat the following foods properly, you will not gain weight and can also effectively improve your sleep quality.

1. Banana

Bananas are actually "sleeping pills" wrapped in peel. In addition to being rich in complex amines and N-acetyl-5-methoxytryptamine, they are also rich in magnesium, which can relax muscles.

2. Chrysanthemum tea

The reason why chrysanthemum tea is the first choice for preparing tea before bed is mainly because of its gentle sleep-inducing effect. It is the best natural remedy for calming the mind.

3. Warm milk

It is well known that drinking a glass of warm milk before going to bed helps you sleep, because milk contains tryptophan, which can have a calming effect like amino acids (amino acid foods). Calcium (calcium foods) can help the brain make full use of this tryptophan. Putting warm milk in a bottle will give you a warm feeling of returning to your childhood, gently telling you "relax, everything is fine."

4. Honey (honey food)

A large amount of sugar has a stimulating effect, but a small amount of grape sugar can prompt the brain to secrete orexin (phenyldihydroquinazoline) at the right time, which is a newly discovered neurotransmitter related to thinking response. So adding a few drops of honey to warm milk or vanilla tea can also help you sleep deeply.

5. Potatoes

A small baked potato won't upset your gastrointestinal tract; instead, it will help clear out the acid compounds that prevent tryptophan from exerting its sleep-inducing effects. If you mix it with warm milk to make mashed potatoes, the effect will be even better!