How to improve sleep quality?

Only in the deep sleep state, it is conducive to the repair and regeneration of each cell. Good sleep, combined with reasonable diet and exercise, can replenish energy for the body. At the same time, it is also conducive to the regulation of various physiological functions and reduce the risk of cardiovascular and cerebrovascular diseases. So how do you get a good night’s sleep?
What are the golden rules for good sleep?
Golden Rule # 1: Keep a regular schedule
Before you go to bed on time every day to sleep, get up on time, mobile phone or play games, will not only occupy the sleep time, at the same time, also can let the brain nerve in the excited state, moreover, the electronic products to bring radiation will affect the nervous system, leading people to easy to wake, it difficult to fall asleep, or has been in a shallow sleep, so, before you go to sleep half an hour, You should turn off all electronic devices and read some useful books if you are bored.
Golden Rule # 2: Keep taking naps
Naps can keep the energy of the exuberant, even if sleep half a quarter of an hour, will also let people become more energetic. Especially in summer, the day is long and the night is short, and the sleep quality of some people is poor. In addition to the hot summer, it is easy to make people feel tired, so it might as well take 30 minutes to nap. If you have too much time, take 10 minutes to close your eyes and relax.
Golden Rule # 3: Provide a good sleep environment
Pay attention to the ventilation of the living environment, keep the appropriate temperature, the room temperature is controlled at 20℃, the humidity is controlled at about 60%, the sheets and bedding should be changed and washed frequently, and the size and comfort of the pillow should be maintained. It is important to turn off the light before going to bed, because only dark environment is conducive to the production of melatonin, which helps people fall asleep. If you sleep with the light on, it can destroy melatonin, leading to psychological and physiological disorders.
Golden Rule # 4: Adjust your diet
Be sure to master the technique of eating a good dinner. You can’t eat any food for four hours before going to bed. If you are very hungry, you can drink a glass of milk or whole wheat bread. If you are tossing and turning in bed and can’t get to sleep, you can get up and do deep breathing or yoga. At this time, you can’t turn on the computer or play with the phone, otherwise it will increase the mental burden and affect sleep.
Warm prompt
For insomnia, people can eat more foods rich in B vitamins, which can improve the basal metabolic rate, enhance nervous system function, and also eliminate irritability, such as whole-grain bread and crackers, oats or brown rice. Tryptophan is also a good choice. It inhibits central nervous system excitability, which can make people feel guilty. Tryptophan can be converted into melatonin by the body, which has calming and hypnotic effects. Walnuts, millet, yogurt or milk are recommended.