What are the methods to improve sleep quality

Good sleep quality will make you energetic and vibrant the next day. On the contrary, if you don’t have a good sleep, you will feel sluggish, which will greatly affect your personal image and reduce your work efficiency. So for those people who want to sleep but can't, have shallow sleep, and have constant nightmares, how can they effectively improve their sleep quality? Here is the solution, let’s take a look at it together.

Can you get 8 hours of quality sleep every day? If you can’t, take a look at this section: How to effectively improve sleep quality?

1. Have a regular schedule. Irregular sleep schedules can disrupt your biological clock. If you wake up at 7am, try to go to bed before 12am. If you don't need to get up so early on weekends, you should still stick to your set bedtime.

2. Turn off the lights and go to bed. Sleeping with the lights on will affect your biological clock, because the biological clock relies on external light sources, temperature, etc. to judge the time.

3. Don’t eat before going to bed. When you sleep, your digestive system also "rests", so eating before going to bed will disrupt your sleep. You also need to avoid drinking energizing drinks before going to bed, such as tea, cola, coffee, etc.

4. Keep exercising and avoid stress. Lack of exercise and work stress can also reduce sleep quality. So keep exercising and adopt a useful time management system. Why not try Getting Things Done or Simply Do It to reduce your work stress?

5. Adopt a comfortable sleeping position. You may feel that it is impossible to control your sleeping position when you sleep (unconscious state). In fact, it can be done. When you are about to fall asleep or wake up in the middle of the night, just consciously adopt a comfortable sleeping position.

Side sleeping: Place a pillow between your legs to make you feel comfortable;

Lie flat on your back: Place a pillow under your legs to reduce pressure on your back;

Avoid sleeping on your stomach: Sleeping on your stomach can cause discomfort to your back and neck.

Other things to note:

1. Do not nap for more than 20 to 30 minutes a day, otherwise it will conflict with the quality of sleep at night;

2. Maintain the temperature in the bedroom. If the weather is too cold, cover yourself with a blanket.

3. Don’t leave the TV on all night, as it creates noise pollution and wastes electricity;

4. If you are not asleep after 40 minutes in bed, get up and do something else until you feel sleepy again.

5. If you can’t sleep but stay in bed, it will make it harder to fall asleep.

How to effectively improve sleep quality? I believe you all know the method through the above article, so let’s try it together tonight. I would especially like to remind those who use mobile phones not to check Weibo, watch TV or read novels before going to bed. This will not only prevent you from falling asleep peacefully, but will also affect your sleep quality. Therefore, it is recommended that you try not to play with your mobile phone before going to bed.