Ten ways to improve sleep quality 1. Stick to a regular routine and don't stay up too late on weekends. If you go to bed late on Saturday and get up late on Sunday, you may lose sleep on Sunday night. Don't eat or drink before going to bed. Eat a small amount of dinner about two hours before going to bed, and don't drink too much water, because going to the toilet at night will affect the quality of sleep; Don't eat spicy and greasy food at night, because these foods will also affect sleep. 3. Stay away from coffee and nicotine before going to bed. You are advised not to drink coffee eight hours before going to bed. 4. Choose exercise time. Afternoon exercise is the best time to help sleep, and regular exercise can improve the quality of sleep at night. 5. Keep the room temperature slightly cool. A little lower temperature in the bedroom helps you sleep. 6. Sleep at night. Taking a nap during the day may lead to sleep deprivation at night. The sleep time during the day is strictly controlled within 1 hour, and I can't sleep after 3 pm. 7. Keep quiet. Turn off the TV and radio, because silence is very beneficial to improve the quality of sleep. 8. A comfortable bed. A comfortable bed provides you with a good sleeping space. Besides, you should make sure that the bed is spacious enough. 9. Take a bath before going to bed. Taking a hot bath before going to bed helps to relax your muscles and make you sleep better. 10. Don't rely on sleeping pills. Always consult a doctor before taking sleeping pills. It is recommended that you take sleeping pills for no more than 4 weeks. Finally, experts remind you not to stress yourself when you are insomnia, because stress will keep you awake. Many things will affect the quality of sleep. Dr. holger Hein, Dean of Dorf Sleep Disorder Treatment Hospital in Grosshans, Germany, put forward six good suggestions to improve sleep quality. Keep your feet warm: The results show that women with cold feet have worse sleep quality than women with comfortable and warm feet. Dr. Hein suggested wearing thick socks to sleep. Don't open the window: allergic substances and noise that affect sleep enter the bedroom through the open window. Hein suggested: close the window and sleep. Don't clean at night: Sprays and chemical cleaners used to clean rooms may irritate the respiratory tract, thus affecting sleep. Hein suggested cleaning the bedroom only in the morning. Only tulips can be put in the bedroom: there can't be flowers in the bedroom, because it will cause allergic reactions. Hein suggested that only tulips are allowed in the bedroom, and tulips will not cause allergic reactions. Wipe off cosmetics: sleeping with cosmetics can cause skin inflammation. People who wear perfume at night should consider the possibility of asthma. Sleep more 15 minutes every day: Dr. Hein mentioned a new scientific research achievement: women need more 15 minutes of sleep than men. Good sleep is an effective health care method to reduce pulse rate and improve immunity. -Advocate sleeping at noon, because "noon" is the time when the human body closes the yin and yang, which is conducive to the nourishment of yin and yang. Especially at noon, it is the heaviest time of the day. According to the theory of Huangdi Neijing, "Yin Qi is full to cure insomnia", so it is the easiest time to fall asleep at this time, and the sleep quality is the best. That is to say, according to the theory of meridian sleep, it is best to fall asleep at night 1 1. Because at this time, rest can nourish yin best and sleep best, which can get twice the result with half the effort. Some old people go to bed as soon as it gets dark, and they have to do this when they are weak, but it is unnecessary when they are in good health. Just take a nap for 30 minutes at noon during the day (1 1 o'clock ~ 13 o'clock), because it is "sunny" time and the sunshine is strong, so the work efficiency is the best. -slow down the breathing rhythm before going to bed. Before going to bed, you can sit quietly, take a walk, watch slow-paced TV and listen to slow-paced music to make your body gradually quiet. Quiet is cloudy, full of yin is sleepy. The best way is to do static qigong in bed for a few minutes, which can keep your mind inside. After you fall asleep, your sleep quality will be the best. —— You can eat something that nourishes the heart yin before going to bed, such as rock sugar lotus seed soup, millet red jujube porridge, lotus root powder or longan meat water ... Because people are still working hard after sleeping, the heart is the hardest of the five internal organs, so properly nourishing the heart yin will help health. -soak your feet with warm water before going to bed. It is best to soak your feet with warm water before going to bed, and if possible, it is supplemented by foot massage, because it can promote the intersection of heart and kidney. Heart and kidney intersect, meaning fire and water ji ji, which promotes the combination of Yin and Yang. When yin and yang embrace each other, sleep certainly plays the best role.