Ellie Senkaren, a nutrition expert, said: Increasing fiber intake and reducing the absorption of saturated fat and sugar can improve sleep quality, not only prolong sleep time, but also enter deep sleep.

2. Regular work and rest time

You should turn off the power for several hours before going to bed. These hours should not be spent on the Internet to seek a slimming plan, but the best time to sleep. Only by ensuring regular work and rest time can we improve the quality of sleep.

Step 3 do yoga

Research in the Vedic Journal of Health Care and Comprehensive Medicine in India shows that yoga can stretch and relax muscles, and doing yoga every day will help the elderly sleep better.

Step 4 take a nap

Nap is called "segmented sleep", and its function is far better than "sleep supplement". Taking a nap can not only improve the quality of work in the afternoon, but also relax the body and improve the quality of sleep at night.

5. Don't drink alcohol

Drinking before going to bed will make you fall into a deep sleep directly, thus making you miss the first stage of sleep. This stage is called "rapid eye movement stage". At this stage, your eyes will cycle normally 6 to 7 times. If you drink before going to bed, your eyes will only roll once or twice. But as the alcohol fades, you will wake up from a deep sleep or even wake up.

Extended data

Sleeping appliance

Whether it is a bed in the south or a kang in the north, it should be placed or built in the north-south direction. People sleep with their heads facing north and their feet facing south, so that their bodies will not be disturbed by geomagnetism. The hardness of the shop should be moderate, and the excellent shop will make people have to turn over from time to time because of its stimulation, and it is difficult to sleep, and the whole body aches after sleeping; Generally, the height of the pillow should be one shoulder of the sleeper (about 10 cm), too low will easily lead to physiological spur of cervical spine. Pillows should be aired frequently in summer to prevent germs from entering the mouth and nose, and lung diseases will increase.

Sleep time

Sleep time should generally be kept at 7 to 8 hours, but it is not necessary to force it, but it varies from person to person. Those who fall asleep quickly and deeply generally have no dreams or fewer dreams, and they can fully recover their energy after sleeping for 6 hours; People who fall asleep slowly and shallowly, have a lot of sleep eyes and often have nightmares still don't feel refreshed even after sleeping for 10 hours. They should get effective sleep through various treatments, but prolonging sleep time is harmful to their health.

Because everyone's physiological rhythm is different, the arrangement of going to bed in the morning and evening also varies from person to person. In fact, different circadian rhythms cause two kinds of sleeping situations, namely "night owl" and "lark". Conforming to this physiological rhythm is conducive to improving work efficiency and quality of life, and vice versa.