Time：2023-03-28 00:09:22 source：psychiatricethics.com author：Emergency treatment Read：257次

How about poor sleep quality? 5 tips that may improve sleep, try it

Insomnia has always been a problem that plagues many people. As the pressure of life and work increases, the frequency and time of insomnia will become longer and more frequent. Sleep takes up 1/3 of our life. It shows how important a good night's sleep is. There are many causes of insomnia, but most of them are treatable. So how can you improve sleep quality? 1. Stretching to help you sleep By stretching before going to bed, you can relax your body. Be careful not to do too intense exercise, otherwise it will backfire. For specific exercises, you can refer to sleep yoga, which is mainly based on stretching, and does not sweat during the stretching process, but muscle relaxation is the main purpose. You can do cat stretches and stretch like a cat. The seal stretches, stretching the spine like a seal. Then take a short rest before going to sleep. 2. Audiovisual sleep aids If you have insomnia, you can use our hearing and vision to help you sleep. You can read a relatively boring book, or listen to a relatively monotonous and soft music, which will help us sleep. You can't play with your mobile phone in the middle, and you should focus on listening to or reading a book. 3. Food to help sleep Don't eat too much before going to bed. Especially those with pungent odors, and those that boost your spirits. For example, milk tea, coffee and strong tea, you can drink some yogurt or milk, and eat more vegetables and light diet, such as broccoli, white radish, pumpkin, etc. 4. There is a universal sleep aid formula internationally. "4-7-8 Sleep Method." Lie down in bed and relax your limbs and take a deep breath. The specific process is to inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. Repeat the cycle three times to help you sleep. The key here is to first relax the body and then concentrate. In the meantime, don't think about anything other than breathing. 5. Self-regulation Generally, insomnia occurs, which is mostly caused by various factors such as environment, behavior, and spirit. No matter what the cause of insomnia, self-regulation is very important at ordinary times. Don't put too much pressure on yourself, actively exercise, and eat more foods that are good for sleep. Remember not to eat sleeping pills, the side effects are not to mention and can not be cured. Reminder: Generally speaking, if you have occasional insomnia, it is normal, and you don't need to worry too much. If you are in a state of insomnia for a long time, should you consider whether it is a psychological disease or a physical disease? If it is a mental illness, you should adjust your mental state in time, relax your mind, and adjust your emotions. If insomnia is caused by a disease, see a doctor in time. Family doctor's online feature, may not be reproduced without authorization

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