Insomnia at night is very painful? What are some tips to improve sleep quality?

A proper diet helps you sleep, and you can eat more foods with stable serotonin at ordinary times, because this substance can help people stabilize their emotions and play a role in calming the nerves. Such as bananas, whole wheat bread, oatmeal, hot milk, etc. Are all foods that help you fall asleep and improve your sleep quality.

2. Drink a cup of hot milk before going to bed

Drinking a cup of hot milk with honey before going to bed can increase the secretion of insulin, increase the entry of amino acids into brain cells and promote the secretion of serotonin for sleep in the brain; At the same time, milk contains a small amount of morphine-like substances, which has the effect of calming and calming the nerves, thus promoting the human body to sleep peacefully. In addition, honey helps to keep blood sugar balance all night, thus avoiding waking up early.

3. Create a good sleeping environment

Don't put TV, computer and other electronic products in the bedroom, and turn off all electronic products before going to bed. Dim the indoor lights and light, so as not to interfere with sleep hormones and stimulate the brain. If possible, you can wear an eye mask or draw curtains, and you can wear earplugs to block out noise when you sleep at night. Putting lavender or sandalwood in the pillow can also be distributed in the air, which can make the whole body feel relaxed and have a calming effect. In addition, lowering the temperature in the bedroom can lower the basal body temperature and help you fall asleep.

4. Work and rest rules

It is very important to form a regular routine to improve insomnia. If you want to cure insomnia, you must first adjust your schedule. Without regular work and rest and sleep habits, it is easy to destroy the biological clock, make sleep difficult and lead to insomnia. So be sure to work and rest regularly, go to bed early and get up early, and ensure that you sleep for more than six hours every day.

5. Don't force yourself to sleep

Sleeping is a natural reaction of the human body. When you are sleepy, your body will automatically go to sleep. Therefore, we should not artificially force ourselves to sleep when we are awake. The more people control us, the easier it is to wake up and fall asleep. We should make a reasonable sleep time according to our work and life, so that your body sends a strong signal to urge you to sleep before going to bed, but it cannot exceed 1 1: 30.