1, Work and rest rules: Regular work and rest helps to improve the quality of sleep, avoid staying up late, make daily life regular, form the habit of sleeping and getting up regularly, and thus establish your own biological clock. Sometimes I go to bed late because I need to, but I still have to get up on time in the morning. Avoid sleeping in on weekends and holidays.
2, diet: try not to eat irritating food for dinner, you can add some longan jujube soup after meals, drink a cup of hot milk before going to bed to help sleep, milk contains tryptophan, tryptophan has the role of calming the center, which can improve the quality of sleep.
3. Sleeping environment: Try to improve the comfort of the rest room and bed, create a warm sleeping space, avoid the stimulation of noise or strong light, and wear earplugs for the sound sensitive person. The improvement of these environments will help to improve the quality of sleep.
4. Reduce the excitement before going to bed: Try to avoid taking some overly excited drinks, such as coffee, strong tea, etc. Try not to read books, watch mobile phones or watch TV in bed, which will easily destroy your habit of regular sleep, especially some scary books and videos, so as to avoid nerve excitement caused by these vicious stimuli and improve the quality of sleep.
5, exercise: jogging, doing exercises, walking and other sports after meals can accelerate blood circulation and flexibility of various parts of the body. This relaxing activity helps to improve the quality of sleep and try to avoid strenuous exercise before going to bed.
6. Relax: avoid excessive fatigue or hard work half an hour before going to bed; Avoid falling asleep with thoughts or worries; Listening to light music, meditating and relaxing before going to bed can help to improve the quality of sleep.
7. Drug treatment: If the general adjustment method is ineffective, you can take zopiclone, melatonin, vitamins and other drugs orally to calm your nerves.
I hope these methods can help you.