1, eat on time

Sleep is closely related to the rhythm of the biological clock, and other arrangements in daily life will also affect the biological clock, so eating and sleeping on time as much as possible is very helpful to improve the quality of sleep.

If you always have dinner near midnight, you will never have a good sleep quality. In addition, we should get more sunshine, especially in the morning, which is also related to normal daily life and diet, that is, the "morning alarm clock" for calibrating the physiological clock.

Step 2 choose exercise time

Exercise is the best way to burn fat. However, exercise is not carried out blindly, and both exercise mode and exercise time will affect the effect of losing weight. Choosing afternoon exercise is the best time to help sleep, and regular aerobic exercise can improve the quality of sleep at night.

3. Avoid caffeine, nicotine and alcoholic beverages.

Avoid drinking caffeinated drinks, which keep people awake like stimulants. The sources of caffeine are: coffee, chocolate, soda water, herbal tea, diet pills and some painkillers. Because of nicotine, smokers often fall asleep and wake up in the morning. And people who drink too much can't sleep.

If you want to have a good sleep, avoid all these things at least 6 to 8 hours before going to bed. In addition, try to avoid eating two big meals before going to bed.

4. Keep a comfortable room temperature.

Extreme temperatures may disturb sleep or prevent you from falling asleep. Always ensure a dark and quiet environment.

Extended data sleep has a biological rhythm, that is, it goes through a cycle of five different stages in about 90~ 100 minutes.

1, falling asleep: it is the beginning of sleep, and the feeling of drowsiness belongs to this stage. At this time, brain waves began to change, the frequency gradually slowed down and the amplitude gradually decreased.

2, shallow sleep period: start formal sleep, belonging to the shallow sleep stage. At this time, the brain waves are gradually irregular, and the frequency and amplitude are large and small. Occasionally, there will be high-frequency and large-amplitude brain waves called "sleep spindle wave" and low-frequency and large-amplitude brain waves called "K-junction".

3. Deep sleep period and deep sleep period: it is a deep sleep period, and the subjects are not easy to wake up. At this time, the brain wave changes greatly, the frequency is only 1~2 cycles per second, but the amplitude increases greatly, showing a slow curve. These four stages of sleep need about 60 to 90 minutes, and there is no rapid eye movement period, so they are collectively called non-rapid eye movement sleep.

4. Rapid eye movement period: At this stage, brain waves change rapidly, with high-frequency and low-amplitude brain waves similar to those in awake state, but there will be obvious sawtooth waves. Sleepers usually turn over and wake up easily. It seems that they have entered the sleep stage of 1, but in fact they have entered a sleep stage called rapid eye movement sleep.

People's Network-How to improve sleep quality by adjusting 5 skills of poor sleep?

People's Network-What if I can't sleep well at night? Seven ways to get a good sleep.