Bananas are rich in magnesium and potassium, which helps to relax overstressed muscles, while lettuce is rich in natural substances that promote sleep. Lettuce can also greatly improve the quality of sleep. They all contain tryptophan, which is very important to the human body, and can stimulate and help alleviate the production of brain hormones.

Step 2 talk to yourself

Lisa Artis, a spokeswoman for the Sleep Council, said, "Don't be too negative in your mind. Speak out positive thoughts and write them down. Don't touch your head with a pillow, all the negative energy will flood into your head. " In fact, talking to yourself can not only help you reduce negative energy, but also make you sleep well.

3. Aerobic exercise must not be too late.

Although exercise, sleep and diet are essential to our physical and mental health, it is difficult for you to fall asleep if you exercise for too long. On the one hand, you need sleep to relax and repair your muscles after fitness. On the other hand, regular physical activities can ensure high-quality sleep. If you have difficulty sleeping, don't exercise too late, because your body and brain need time to rest.

4. List your concerns.

Thinking repeatedly about what you did today before going to bed is one of the important reasons for insomnia, so Sammy Margo, a sleep expert, suggested putting a pen and a notebook on the bedside table to record your thoughts at any time to prevent you from forgetting your troubles the next morning and relieve them in time. Only in this way can you be calmer and fall asleep faster.

Step 5 have dinner

Carly Tierney, an expert in the fitness club, said, "Contrary to public opinion, eating midnight snack is not harmful to my health. I always eat a snack an hour before going to bed, which is not only conducive to the whole body recovery throughout the night, but also ensures the energy of the next day. "

Step 6 eat green vegetables

Alison Cullen, a nutrition expert, said: "Increasing the intake of fiber while reducing the absorption of saturated fat and sugar is conducive to improving the quality of sleep, not only prolonging the sleep time, but also entering deep sleep."

7. Regular work and rest time

Sonny suggested, "You should turn off the power for several hours before going to bed. These hours should not be used to go online 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.

8. do yoga

Although experts don't advise us to do strenuous aerobic exercise before going to bed, many people are still hardcore fans of late-night 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.

9. 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.

10, don't drink

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. You may think that a few glasses of vodka can make you fall asleep, but experts think alcohol doesn't work. On the contrary, as the alcohol slowly fades, you will wake up from a deep sleep or even wake up.