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1、提高睡眠质量必知（How to improve the quality of sleep）In order to ensure safe and comfortable sleep to maintain stable and healthy emotion, must be happy, calm and relaxed, so before going to bed to avoid the spirit is too nervous and worried, not see thrilling videos or books before falling asleep, dont wor
2、ry good habits to sleep.Regular sleep, regular bedtime and adequate sleep time are key to quality of sleep, 78 / hr of sleep per night. It is not advisable to compensate for the loss by having a long sleep every day of the week, and it is difficult to get a good rest.Regular exercise is often diffic
3、ult to sleep under pressure. Regular exercise not only helps relieve stress, reduce sleep, relieve symptoms of insomnia, and can prolong the deep sleep time, but note that exercise should be carried out in 2 hours before bedtime, because exercise will increase the body temperature, promote the secre
4、tion of adrenaline, the spirit of encouraging people to fall asleep.To reduce the intake of caffeine substances harmful to sleep and quit smoking, caffeine and nicotine stimulates the central nervous system of the human body, make the cerebral cortex excited, breathing and heartbeat, blood pressure
5、and sleep disturbance; dinner eat hearty greasy high-fat foods, because it can prolong gastric emptying time, cause stomach discomfort, sleep at night. Before going to bed can drink hot milk, milk contains a kind of make people produce sleepy biochemical material tryptophan, drink a cup of hot milk
6、before going to bed, has the effect of urging people to sleep.If you do not sleep or sleep after the above quality, you should go to the doctor as soon as possible, under the guidance of a doctor to take the treatment of insomnia drugs, in order to improve sleep quality.Ten ways to improve sleep qua
7、lity1. keep a regular schedule, and dont sleep late on the weekends. If you sleep late on Saturday and get up late on Sunday, you may lose sleep on Sunday night.2. bedtime not dishes. In about two hours before sleep eat little dinner, dont drink too much water, because the toilet at night time will
8、affect the quality of sleep at night; dont eat spicy greasy food, because these foods will also affect sleep.3. stay away from coffee and nicotine before bedtime. Suggest you dont drink coffee eight hours before bed.4. choose exercise time. Exercise in the afternoon is the best time to help sleep, a
9、nd regular physical exercise can improve the quality of sleep at night.5. keep cool at room temperature. Bedroom temperature slightly lower to help sleep.6. sleep at night. Napping during the day may result in sleep deprivation at night. The sleeping time of the day is strictly controlled within 1 h
10、ours, and can not sleep after three p.m.7. keep quiet. Turn off the TV and radio, because silence is very good for improving sleep quality.8. comfortable bed. A comfortable bed will provide you with a good space for sleep. Also, make sure the bed is spacious enough.9. bath before going to bed. A hot
11、 bath before bed can help you relax your muscles and make you sleep better.10. dont rely on sleeping pills. Be sure to consult a doctor before taking a sleeping pill. You should take sleeping pills for more than 4 weeks.Finally, experts advise you dont put pressure on yourself when youre losing slee
12、p, because stress can make you sleep more.Many things can affect sleep quality. Dr. Gross Hans Dov, President of the German sleep disorders treatment hospital, made six good suggestions for improving sleep quality.Foot warmth: the results show that women with both feet are better off than those with
13、 comfortable feet, and Dr ban suggests sleeping in thick socks.Do not open windows: substances that cause allergic effects and noise that affect sleep through the open window into the bedroom. Shut the window and sleep, he suggested.Do not clean at night: cleaning sprays and chemicals used to clean
14、the room can irritate the respiratory tract, which can affect sleep, and suggests cleaning your bedroom only in the morning.Bedroom tulips can only be placed: the bedroom can not be flowers,Because they cause allergic reactions in people. Only tulips are allowed in the bedroom, and there is no risk
15、of allergic reactions, he suggests.Wipe off cosmetics: sleeping with makeup causes skin irritation, and people who wear perfume at night should take account of the possibility of asthma.Sleep more than 15 minutes a day: Dr. Heine mentioned a new scientific study: women need 15 minutes more sleep per
16、 day than men.A good sleep is an effective way to reduce the pulse rate and improve immunity.- promoting sleeping and taking a napBecause, when the body Qi Wu Yin and Heyang , and is conducive to the Yin and Yang, especially when Yin is the day most of the time, according to the theory of the Yellow Emperor , Yin Sheng Mei system , so at this time most likely to
