Nowadays, social work and life are under great pressure, and many people have frequent and persistent difficulty falling asleep, resulting in sleep disorders, resulting in insufficient sleep time and even inducing insomnia. In terms of the course of the disease, insomnia is divided into short-term insomnia and chronic insomnia. Short-term insomnia, as the name suggests, means that the cycle of insomnia is relatively short, and the insomnia time exceeds 3 times a week, which can be confirmed as short-term insomnia. If insomnia persists for more than 0 months on this basis, it can be considered as chronic insomnia.

Short-term insomnia may not have much impact on the body, but long-term insomnia has a great impact on health, not only will make people feel unenergetic, physically tired, and more harmful to the liver and kidneys.

Therefore, it is very important for modern people to adjust their living habits and improve sleep problems. It is recommended that people who do not sleep well do the following things.

First, change your eating habits

If you want to improve your sleep problems, it is recommended to pay more attention to the regulation of your diet and avoid eating too much food before going to bed to prevent the quality of sleep from being affected by food accumulation. Try to limit spicy, irritating foods, as well as coffee and strong tea, as these can stimulate the nerves and make it difficult to fall asleep.

It is recommended to pay attention to a light diet, cook with less oil and less salt, and eat more fresh vegetables and fruits, which can supplement body vitamins. At the same time, drinking a glass of warm milk an hour before going to bed to supplement high-quality protein has the effect of calming the mind and calming the nerves, and it is also a great help for sleep.

Second, remember to turn off your phone before going to bed

Nowadays, many people have the habit of brushing their mobile phones, and some people are still brushing their mobile phones when they go to bed at night, and accidentally brush them until midnight, resulting in a serious lack of sleep time.

Therefore, if you want to improve your sleep quality, it is recommended to turn off your mobile phone before going to bed.

3. Maintain the habit of exercising

When people exercise, the left hemisphere is restricted, and the right hemisphere is gradually active, which means that exercise will make people forget about anxiety and unhappiness, and people will have a sense of pleasure at this time. Moderate and regular exercise habits can enhance physical fitness and improve disease resistance.

At the same time, when people exercise, the body will produce a lot of heat, and the body temperature will gradually rise, which means that people will take away excess heat from the body through exercise, the core body temperature will drop, and the body temperature will return to normal values before going to sleep, which will promote sleep.

If you can do 30 minutes of aerobic exercise every day, you can reduce fatigue, relax your body and mind, stimulate your body to enter a deep sleep, and help people sleep more soundly.

Fourth, often soak feet

One simple way to help you sleep in your daily life is to soak your feet often. When the human feet are stimulated by 42 degrees Celsius hot water, the temperature of the feet begins to increase, which can dilate the capillaries of the arteries and part of the skin, and the blood vessels are relaxed to help sleep.

建議在晚上9點左右用熱水泡腳，水溫不宜過高，也不能過低，因為水溫太低不能刺激經絡和穴位，水溫過高又容易燙傷皮膚。而且泡腳的時間不需要過長，一般情況下，泡15分鐘就可以了。

You can also add some natural plants to the foot soaking water, such as wormwood, pepper, ginger, safflower, motherwort, etc., which can be put into the pot to boil, and then soak the feet after the water temperature is appropriate, the nutrients in the plant can stimulate the meridians, relax the body and mind, and help you fall asleep quickly.

So, for people who don't sleep well, you might as well try this method.

Fifth, strive to create a comfortable sleeping environment

If you want to have a good night's sleep, you need to have a comfortable sleeping environment, the specific sleeping conditions are as follows - keep the indoor dark, the temperature is kept at about 60 degrees, the humidity should be between 0% ~ 0%, pay attention to indoor ventilation, and keep the bedroom air fresh.

Of course, a suitable set of bedding is also a must, and the mattress should not be too soft when sleeping, which will affect the complete relaxation of the body and cause difficulty in falling asleep. The quilt should be kept light, soft, dry, with good breathability and warmth, the pillow should have a suitable height and hardness, the elasticity should be large, and of course, the pillow core should be moderately soft and hard. A good set of bedding has a positive effect on promoting sleep.