A glass of milk
165438+ 0: 00 pm-3: 00 am is the best time to detoxify the liver and gallbladder. Don't drink coffee, strong tea or smoke before going to bed. These substances have certain negative effects on sleep. You can drink milk before going to bed. Milk contains calcium that can inhibit people's excitement and tryptophan that can secrete hormones, so drinking milk before going to bed helps them sleep.
Moderate fatigue
People who have worked all day may fall asleep as soon as they lie down, but many people have no work or are not too tired during the day. They can use exercise to let themselves fall asleep easily. Exercise can help people improve their sleep quality. Try jogging and walking, but don't do strenuous exercise. I always believe that exercise is the best choice to improve my sleep quality.
You can also do housework, in the afternoon or evening. Like sports, if you are moderately tired, you will easily fall asleep.
Foot bath; foot?bath;?foot?soak
Soaking feet with hot water is good for sleeping. After soaking for a while, you can rub your calf while soaking your feet and pat the muscles on both sides of the calf bone in front of your calf. After soaking your feet, massage the soles of your feet with your thumb, mainly the center of your feet and toes. If you can, use foot bath. If not, use a wooden basin or a common basin. Patients with diabetes, cardiovascular and cerebrovascular diseases and foot frostbite should not burn their feet with overheated water. Soak your feet for about 30 minutes, not too long, and don't go to bed immediately after soaking your feet.
Have you learned all the above three effective ways to improve sleep? I hope everyone will pay more attention to their sleep habits in the future, and don't stay up late and work overtime to play mobile phones and computers, which is very harmful to their physical and mental health.
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