1, dinner is 70% to 80% full.

Don't eat before going to bed, so as not to increase the burden on the stomach. Do not drink strong tea or coffee before going to bed, so as not to affect normal sleep due to mental excitement or frequent urination. Of course, don't drink alcohol, alcohol will seriously affect people's sleep. Don't eat spicy and greasy food at night, which will also affect sleep.

2. Drink less water before going to bed

Don't drink too much soup or boiled water for dinner. It is cold in winter, with little sweating and little water circulation. Compared with summer, I urinate more. If you often get up to relieve yourself during sleep, it will interrupt your sleep, and some people may need some time to fall asleep again. It is recommended to drink less water after seven or eight in the evening, especially for people with relatively poor renal function.

3. Soak your feet and have a good sleep before going to bed

Soaking feet in winter can promote blood circulation and warm up. Soaking feet before going to bed is helpful to improve the quality of sleep, but it should be noted that soaking feet should not be too long, preferably 15-30 minutes, so as not to increase the burden on the heart. When soaking feet, you can also rub the soles of your feet, especially Yongquan point, which can not only improve the quality of sleep, but also play a role in health preservation.

Step 4 brush your teeth before going to bed

After a day's eating, there will be a lot of food residue in our teeth. Brushing your teeth before going to bed can not only protect our teeth, but also help us sleep well.

5. Don't use electric blanket when sleeping.

It is important to keep warm during deep sleep. However, the whole body heating electric blanket will make the body dependent and reduce the body's heat production capacity. Compared with electric blanket, hot water bottle is a better choice for you. Because the temperature of the thermos falls after the blood operation of the human body is adjusted to the best state, it does not damage the heat production capacity of the human body.

6. Go to bed before12 pm.

Go to bed no later than 12 (that is, midnight) every day. Because "Yin" reached its peak position at this time, after 12, Yin began to decline and Yang slowly rose. Traditional Chinese medicine has always paid attention to "harmony between man and nature", while quietness nourishes yin. Therefore, falling asleep before 12 is the best way to nourish yin during the daily changes of yin and yang. Going to sleep at this time, according to the law of yin and yang of heaven and earth, often the quality of sleep is better. Deep sleep is of great benefit to eliminating fatigue, repairing the body and improving immunity.

7. Don't close the doors and windows when sleeping.

Sleeping with doors and windows closed in winter is something many people like to do. In fact, the doors and windows are closed and the air is not circulating. In the process of metabolism, the human body will excrete 149 chemicals from the respiratory tract, which will make the air contain a lot of bacteria, viruses, carbon dioxide and dust particles, and have an impact on the respiratory tract. Therefore, those who can't sleep well with the windows closed often suffer from colds, coughs and pharyngitis. Don't close the doors and windows all day because it's cold outside. Always open the window to keep the air circulating.

8, the elderly pay attention to keep warm, do not advocate naked sleep.

There is a lot of knowledge about sleep. "It is advisable to freeze your brain in winter. Don't cover your head when you lie down." The brain should be "frozen" to cool down during sleep. The abdomen should be warm, because when sleeping, people enter a quiet state, blood runs slowly, and cold pathogens are easy to invade. Some people like to sleep naked, thinking that it can relax the whole body and improve the quality of sleep, but sleeping naked is not suitable for the elderly. The old man's yang is weak, so he should pay more attention to keep warm and wear clothes to sleep.

9. Go to bed early and get up late.

Winter health care is expensive in the fresh air, "work at sunrise and rest at sunset". In winter, it is particularly important to ensure adequate sleep time. From the perspective of traditional health preservation, appropriately increasing sleep time in winter is conducive to the accumulation of yang and yin essence, so that the human body can achieve a healthy state of "Yin is the secret and God is the rule". It is advisable to go to bed early and get up late in winter, generally sleeping for 8-9 hours, and the elderly can increase it appropriately. If they don't get enough sleep at night, they can insist on taking a nap for an hour; But sleep should not be too much.

10, the environment should be suitable for sleeping.

Sleep should have a suitable quiet environment, the bedroom should be soft and ventilated, and it should be windproof and warm in winter. Of course, the bedroom should be the warmest room in the home, and the temperature is around 20 degrees Celsius. It is not advisable to sleep in the wind or put a stove beside the bed. The bed should not be too small or too low. It should be convenient for bunk beds and comfortable to sleep. You can choose warm and soft quilts and duvets in winter. The height of the pillow varies from person to person. Usually, the height is shoulder-high when lying on your side, and you feel comfortable when lying flat, which is about half the height of your fist or fist. The width should be such that the head and neck can be placed on it, and the neck is slightly higher.

1 1, don't cover the quilt.

In winter, people's quilts are thickened, and some people even cover them with two or three layers of thick quilts, which affects sleep and even harms the respiratory tract. Moreover, if you cover the quilt, people will feel oppressive and can't relax all over. If you press a thick quilt on your chest, it will cause slight hypoxia. In addition, there is a lot of dust in the thick quilt, and several layers of dust are inhaled into the respiratory tract, which has a certain impact on the respiratory mucosa.

12, don't sleep with your head covered in cold weather.

Doing so will make the air not circulate, the oxygen in the bed is not enough, and the internal organs will not get enough oxygen supply. It can also induce dreams, which are often nightmares, and people can easily wake up from dreams. After waking up, people will feel dizzy, chest tightness, fatigue and listlessness.