Lack of sleep and poor quality of sleep will lead to mental instability, fatigue, tiredness, and will also reduce the body's immunity, maintain a good sleep can promote physical health, improve learning and work efficiency.

1, develop regular habits, go to bed early and get up early every day, get up and go to bed on time, form a regular biological clock. 9-11 p.m. is the best time to sleep, sleep seven or eight hours a day. If one will go to bed early, one will go to bed late, will inevitably lead to disruption of the biological clock, affecting sleep.

2, sleep with the lights out, turn off all bright electrical appliances. Because there is bright light will affect the secretion of melatonin to promote sleep. Even if you sleep during the day, close the curtains and keep the room dark.

3, do not eat dinner too late and too full, otherwise it will increase the burden on the stomach and intestines, affecting sleep. Do not drink strong tea and coffee before going to bed, otherwise it will easily lead to difficulties in falling asleep.

4, do not watch nervous and exciting movies and TV dramas before going to bed, otherwise it will lead to too much excitement in the brain, and it is difficult to fall asleep.

5, every day adhere to the exercise at least 30 minutes, morning, afternoon or evening can exercise, evening exercise should not be more than 9:00 p.m. Exercise helps to enhance physical fitness, relieve fatigue, promote sleep.

6, drink some hot milk or millet porridge before going to bed has a sleeping effect.

Thanks for the invitation: How can I improve my sleep quality? A: Sleep is directly related to the right environment. Don't turn on the light when you sleep, even a very weak light will affect the secretion of melatonin. Melatonin regulates endocrine secretion and regulates our circadian rhythm and sleep cycle. If this melatonin is suppressed, its effect is relatively diminished, and long-term health can be jeopardized. In addition, indoor air and indoor temperature also have a great impact on sleep, the ideal indoor temperature should be between 20 degrees and 22 degrees, but also to choose a comfortable bed, pillow soft and hard to moderate, as far as possible to achieve warm in winter and cool in summer. To develop good sleeping habits, both nightly sleep and daytime naps should try to keep in the same time to go to bed and get up, holidays are no exception. If we get up on time every day and go regularly to greet the sunlight every morning, then your biological clock will run on time. This is one of the key elements to improving the quality of your sleep. You also need to develop good eating habits and avoid eating a full meal at night before going to sleep. Just eat 70% to 80% of your dinner, and don't eat before you go to bed, so as not to aggravate your gastrointestinal burden. Do not consume a lot of coffee, chocolate, cola, vegetables and other foods and beverages at night, so as not to affect normal sleep due to mental excitement or frequent urination. Don't drink alcohol before going to bed, because alcohol releases a natural stimulant during metabolism, which will destroy our sleep in the second half of the night. There is also the sleep position should be correct, generally advocate to the right side of the bed, slightly bent legs, the whole body naturally relaxed. In addition, for those who are prone to insomnia, should go to bed only when there is sleepiness, the result of going to bed early is often 'wanting to be fast, but not fast enough', will only aggravate the psychological pressure, can not be abused alcohol, sedative-hypnotic drugs and other psychoactive substances, only in this way, can improve the quality of sleep.

Sleep quality is the quality of life mapping, what kind of life you have, what kind of sleep, life is a mess, sleep is doomed to not good to go, high quality of life, can have high quality sleep.

What is a high quality of life?

High-quality life is a kind of self-discipline, every day fish and meat is not high-quality, on the contrary, a reasonable diet, not overeating is high-quality; every day slow as a gyroscope, not high-quality, on the contrary, the combination of work and rest, brain and physical strength is a reasonable combination of high-quality; high-quality life can not be separated from a good mood, every day by the trouble is not a high-quality life, and actively regulate the mood, to maintain a stable state of mind is high-quality.

So high quality of life is based on the premise of self-restraint, all uncontrolled freedom, will make our body and mind imbalance, physical and mental disharmony, sleep must not be good, serious and possibly insomnia.

Author Introduction: You Fei, jianghu person: Da Dangjia's, well-known insomnia rehabilitation training instructor, the book "Acting Psychology

Welcome to click on the attention, exchange and communication.

To have quality sleep, you need to develop good habits, such as strengthening exercise and soaking your feet in hot water before going to bed at night. Or take a hot bath before going to bed. Busy day, the body is always in a state of tension, professional women before going to bed to take a hot bath can promote the parasympathetic nerve to play a role in the effectiveness of the relaxation of the body and mind, thus helping it to fall asleep.

However, it should be noted that if you are taking a bath, the water temperature should not be too high, because taking a bath in high-temperature bath water will increase the body temperature of a person, stimulate the sympathetic nerves, which will make a person more excited and more difficult to fall asleep. Environmental factors have a greater impact on sleep. It is recommended to open the windows before going to bed to keep the indoor air fresh; before going to bed to keep the room quiet, dark light. Especially half an hour to an hour before bedtime to relax the body and mind, you can sit quietly for a while, slow down the breathing rate, listen to soothing music and so on. Do not do too strong activities, should not watch tense and exciting movies and TV dramas, do not drink coffee, strong tea and other stimulating drinks, so as not to excite the nerves. Eat before going to bed to be reasonable diet and sleep has a great connection, too full or too little to eat before going to bed will make people feel abdominal discomfort, affecting sleep. Studies have shown that appropriate intake of protein, fat and calcium before bedtime is conducive to sleep, such as a glass of milk before bedtime. In addition, it is not advisable to drink coffee or strong tea before going to bed, so as not to stimulate the nerve center of the brain, causing excitement, resulting in insomnia. Sleeping position to "lie like a bow" is good, especially the right side of the bed is good, this is not only conducive to muscle tissue relaxation, eliminate fatigue, while helping food digestion and avoid heart pressure. If lying on the right side for too long, can be switched to lie on the back.

Here's a sleep tip for you: a sleep belief exercise.

People live in this world trying to hold on to one thing.. A lot of times the reason you have insomnia is because there is something that you want to catch but can't that makes you anxious.

Let's leave aside the fact that what it is, and sometimes you don't even know what it is, is always right there in the subterranean layers of the brain, inside the subconscious, in that deep anxiety.

So I'm going to give you a way to practice this, lie down on your bed, let go of your hands, and really experience that you let go of some things and put them down, and let go of your feet and put them down as well. When people are overly anxious, even their clumsy feet want to grab onto something a little bit, and when you have both your hands and your feet completely relaxed on a muscular level, you need a conviction.

Why?Because people have to really let go of a thing that people don't want. People always want more, and greed is a difficult problem for people to solve in this life.What to do?

You try to believe in the possibility that when you let go of it, it will compensate you in another way that works for you, that is valuable to you, that is good for you in terms of a direction of development, and that may end up developing even better than if you were trying to hold on to this thing at the moment.

So, instead, why don't you try, I'll put it down, I'll rest myself for a while, and then let the thing itself, with all this time that I've been asleep, let it transform itself in a good direction.

The world doesn't stop while you're asleep, letting things go their natural way and transform. When you get up from sleep, you see what it will become. When you think like this, one by one you let go of all those things you can't let go of, and one by one the process of letting go, you will gradually fall asleep.

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Zhao Xiaoming丨CCTV Finance Channel special psychological expert

Insomnia at night can not sleep well, Chinese medicine 3 earth methods, very practical and easy, the night dipped the bed to sleep, sleep quality is high not sick r

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Insomnia is very harmful to the human body. Mild insomnia on the human body caused by the harm is not very big, the more common is depressed, not much strength, look sickly. But long-term insomnia will lead to general weakness, metabolic abnormalities, the brain damage caused by the biggest lead to a decline in the body's immunity, resistance to a variety of diseases weakened early aging, shorten life expectancy, of course, will also affect the impact of work, study and life.

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2 eggs, wolfberry, red dates 10. Boil wolfberry and jujube in water for 30 minutes, then beat the egg and cook until cooked. Indications: Insomnia, forgetfulness.

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Hawthorn kernel. Frying charcoal, mashing, water decoction with appropriate amount of sugar, take 1 dose every night before going to bed. Indications: Palpitation, insomnia. (Contraindicated for those with excessive stomach acid).

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1 pig heart, Panax ginseng, honey. Wash the pig's heart, cook it with Panax ginseng, and add honey when the pig's heart is cooked. Eat the meat and drink the soup.

Thanks for the invite.

Sleeping without underwear, also known as "sleeping naked", is actually good for the body. It can enhance the quality of sleep.

Why is sleeping naked good for you? Because nudity brings us back to our natural state. We came into the world naked, and clothes were created when we became civilized, when we learned to be ashamed. One of the functions of clothing is to keep us warm, another is to cover our shame, and later, to beautify us. But when we go to sleep, we go back to our quietest, most innocent time, when there is no need for either shame or beautification, and then we wear clothes to bed just to keep us warm. But, if we have covered ourselves with a quilt, the function of keeping warm does not exist.

In addition, the body's breathing is not limited to the mouth and nose; the skin also needs to breathe. We wear underwear and underwear, those covered areas, breathing is actually affected. At least not as freely as without clothes. Moreover, our body will evaporate water, and this evaporated water is easily adsorbed by underwear, and they may actually re-enter our body because of breathing. If we sleep in the nude, this water may enter the quilt.

In terms of comfort, by eliminating the need for underwear, you are more comfortable sleeping, more relaxed and better rested.

The reason why many people are not used to sleeping in the nude is because of restricted conditions. We are civilized people after all. If we don't have enough space, then we may live with our parents and so on, and in order to cover our shame, so at least we should have underwear.

In fact, if it's just a couple, or if you're single and living alone, then to, encourage nudity and you'll get more health. It will also be good for the quality of sleep. Might as well give it a try.

1、Eat eight minutes full for dinner

2、Don't drink tea and coffee from the afternoon onwards

3, in addition to drinking a cup of warm water before going to bed, drink as little water as possible at night

4, before going to bed or drink a glass of milk to help sleep

5, in addition to lunchtime nap 30 minutes, do not snooze during the day

6, must have something to do during the day, can not be idle, work or labor for a day, head next to the pillow quasi

7. Wear loose-fitting pajamas and pants, with neat and clean bedding.

8. It is best to have a separate sleeping space to avoid interferences

9, some people do not sleep well, drink two cups to help sleep, a big mistake. Do not drink hemlock to quench their thirst, the vicious circle!

10. Hot bath or hot water on feet before bedtime

11. Develop the habit of going to bed early and getting up early. Go to bed at 9:30 p.m. and get up at 5:00 or 6:00 a.m.

12. Try counting or chanting the Buddha's name when you can't sleep.

13. Stop smoking and drink alcohol in moderation. Do not stay up late

14, before going to bed own foot massage

15, maintain a stable mind, do not think before going to bed

16. Examine the body for early detection and prevention of insomnia or waking up easily due to related organ problems.

17. Online search for ways to improve sleep quality

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I wish you a great night's sleep!

Spend less time and get better results.

Small secret quotes: do a little yoga every day, body shaping and fat loss all the way.

The information technology era is developing rapidly and time is passing by faster and faster. Every day in the family and study and work around, trouble is always endless, do more and more things. All kinds of things make the health of the body are seriously overdrawn, small secret to tell you want to get a healthy body and peace of mind, in fact, just do a little bit of yoga. Every day to take a little time out, on the yoga mat to feel the breath of the world slowly touch the tip of the nose of that a good, but also to make the body strong, posture more light and soft, received the effect can be a little bit not bad it!

First of all, Xiao Mi introduced to you is a side angle stretching a derivative, this asana rely on the hands and waist and abdominal strength to hold up the weight of the body, on the arm and waist bye bye meat can play a role in reducing fat. Sitting on the ground, the first left hand flat on the ground, the left foot and the right foot to the right side out, and then slowly lift your waist, so that the whole body curve presents a little arc can be, and finally the right foot up to the left knee.

The next thing we learn is a variation of the scorpion pose, which not only works the waist and abdominal and leg muscles, but also develops a soft body curve. The following Xiao Mi will break it down for you in detail:

1. Start by kneeling on the ground with your hands outstretched on the ground in front of your body.

2. Then adjust the position of the elbows touching the ground to prevent falling, both feet slightly force, take the opportunity to pedal off the ground.

3. Spread your legs back and forth in different directions, with one leg bent at the knee and toes hooked inward.

Now learning is upright grab toes balance style, first stand on the ground, hands raised to shoulder level, and then gradually raise the right leg, right hand out to grab the right foot toes or foot parts, the left hand to keep immobile. Upright grab toes balance style not only exercise the body's balance ability, leg strength requirements are also essential, is also a good way to reduce the legs of small meat.

Warrior a variation can reduce the waist and abdomen on both sides of the fat, lose the two sides of the small meat, while the neck in the process of stretching also allows you to avoid the "double chin" trouble. First of all, open your legs about two steps long, left leg bent lunge, right leg straight, and then lift the left hand, the palm of the hand to do a peacock mold bent over the head, neck stretching back.

Now Xiao Mi take you to learn is a variation of the fish style asana, first lie flat on the ground, stretch forward with both hands, and then the right hand over the head, the left hand to the side of the body, legs can be bent at the knee. Fish pose is not only beautiful, but also can soothe and relax the body and mind, as if the fish swimming in the water generally free and easy.

Dance style is probably one of the most beautiful asanas in yoga, doing yoga as if jumping up and down a fluttering dance, and its effect of reducing fat can not be ignored, but also relieve the pressure on the spine to the body to reduce weight. The first two legs standing, both hands flat, and then lift the right leg upward bent, toes hooked inward, and finally hands raised palms on the head above.

Lastly, Xiao Mi introduces you to the Head and Elbow Inversion Variation, which is recommended to be done on a yoga mat, and the safety of practicing yoga should be guaranteed at the same time. Head and elbow inversion not only can exercise waist and abdominal strength and leg muscles, but also can enhance the blood circulation of the whole body. Kneeling on the ground first, then hands on the ground, elbows full contact with the ground, feet toes stirrups forcefully stirrups away from the ground, legs in the air constantly changing position balance, and finally legs apart, to the left and right sides of the downward pressure.

Well, that's all for today's introduction! Don't forget to be kind to yourself when life gets busy. Do a little yoga, have a good mood. To be good to yourself is really good, every day insist on practicing yoga for an hour and a half or even a few minutes, but also let life slow down a little bit, in the slow and easy to not only reap the benefits of a healthy body but also a calm mood.

According to the latest survey, the incidence of insomnia among Chinese adults is as high as 38.2%, which means that more than 300 million people are suffering from different degrees of sleep disorders just like you.

Whether executives, white-collar workers, or ordinary office workers, or students who are under pressure to study, as well as day and night laboring baby moms, poor sleep quality of the elderly ......

Without exception, we all have difficulty falling asleep, dreamy and easy to wake up, waking up early, suffering from insomnia, to be able to sleep a good night's sleep has become the luxury of many people.

Poor sleep not only affects your daily routine, it can also cause a variety of illnesses:

Poor sleep = disfigurement

If you don't sleep well at night, you will break out in acne and have dark circles under your eyes the next day. Long-term insomnia can cause endocrine imbalance, dull skin, pigmentation, wrinkles increase, look ten years older than the same age.

Poor sleep can trigger diseases

Prolonged insomnia reduces the body's immunity, leading to cardiovascular and cerebrovascular diseases, diabetes, gastrointestinal diseases and so on.

Relevant data show that people who sleep less than five hours on average also have a two to three times higher risk of heart disease than normal people.

Poor sleep = aging + gaining weight

Insomnia makes the body resistance decline, reduce physical quality, accelerate aging, in addition to long-term insomnia leads to gastrointestinal dysfunction, increased appetite, resulting in fat.

Poor sleep can lead to depression

Insomniacs are three times more likely to suffer from depression than normal people, putting the patient in a vicious cycle of insomnia → depression, anxiety → insomnia.

See here, found that insomnia is so harmful, may wish to listen to the editor of the amenable -"Tea you can drink at night."

I recently tried a new tea, a cup of which I drink before bed and I can sleep through the night!

Most of China's tea is produced in the temperate south, and this tea is not a common variety among the four major Chinese teas, theInstead, it is made by selecting the young buds at the top of the new branches of the fruitless wolfberry tea tree! When the new branches are just sprouting, the cellulose is not easy to form, and most of the nutrients are hoarded in the shoots, so it can be said that the "gold content" of the shoots is extremely high.

This unique Ningxia wolfberry bud tea is the only tea that does not contain theophylline, theobromine, caffeine and other substances that make people mentally excited and refreshed, and contains a large amount of selenium.

It can well improve the quality of sleep, relieve the accumulated fatigue and pressure of a day's work, and naturally sleep well at night.

It's rare and precious, and Su Shi loves it.

China's annual tea production of up to 1.4 million tons, of which ningxia wolfberry bud tea production of only 100 tons, accounting for only 0.007 percent of China's tea production, that is, you drink 100,000 mouths of tea in order to be divided into 7 mouths of wolfberry bud tea! The rarity of wolfberry bud tea is self-evident.

As early as 1,000 years ago, Su Shi had boasted about wolfberries: "Roots and flowers, pack up no discarded things. Immortals, if you allow me to borrow a stick to help the sick and dying." The roots and flowers here are now the shoots of wolfberry leaves.

Tang Dynasty poet Liu Yuxi also loved wolfberry tea, saying it "One spoonful can prolong age".

I personally tested it to be effective!!!

In the past, I used to toss and turn until 3:00 or 4:00 in the morning, it is difficult to fall asleep, suffering. Since insisting on drinking Fruitless Goji Berry Bud Tea, the quality of sleep has gotten better, and the next day I woke up refreshed and in a happier mood.

Light sleep and easy to wake up, people with sleep disorders, stressful office workers and students, anxious moms and mothers, poor sleep quality of the elderly, you can try Oh.