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

Food that helps you sleep.

1, banana

Bananas are rich in potassium, magnesium and potassium, which can prevent blood pressure from rising and muscle spasms, while magnesium has the effect of eliminating fatigue. Moreover, the ingredients such as pantothenic acid contained in bananas are the "happy hormones" of the human body, which can reduce psychological stress and help sleep.

2. Apple

Apples have high nutritional value and are rich in vitamin C. The elements such as phosphorus and iron contained in apples are easily absorbed by the intestinal wall, which has the functions of nourishing the brain, calming the heart and sleeping peacefully.

3. honey

Glucose, vitamins, magnesium, phosphorus and calcium in honey can regulate nervous system function, relieve nervous tension and promote sleep. Moreover, honey has no side effects such as depression, fatigue and distraction that other drugs have. Soaking a cup of honey water before going to bed not only helps you sleep, but also helps to excrete toxins from your body.

4, red dates

Jujube is rich in nutrients and various trace elements, and vitamin C is higher than that of apples, pears, grapes and other fruits. Jujube is warm and sweet, and has the effects of replenishing qi and blood, invigorating spleen and regulating stomach, and regulating wind. Jujube contains anti-fatigue substances, which can enhance people's endurance, strengthen the spleen and soothe the nerves.

People's Network-Inventory: 10 Ways to help sleep

People's Network-Can't sleep at night? Eating these foods helps you sleep.