How to effectively improve sleep quality?

Everyone knows that we need to get enough sleep every day. It was previously believed that adults did not need to sleep too long, and seven or eight hours a day would be enough. However, a recent American study showed that seven hours of sleep a day is not enough for adults. They must sleep eight hours in order to replenish their physical strength and energy and study and work better. But now many people do not have good sleep quality. So, how to improve sleep quality?

Human sleep is divided into two phases: slow eye movement sleep and rapid eye movement sleep. Concentrated REM sleep, which is involved in memory storage, maintaining organization, organizing information, and new learning and performance, all occurs in the last stage of REM sleep. REM sleep usually occurs in the latter part of an 8-hour sleep period and can last about 90 minutes. Although we may not realize it, most of us are not getting enough sleep, which not only reduces our quality of life but may also cause disease.

To compensate for this widespread sleep deprivation, Dr. Maas advocates for “naps.” This type of nap refers to a 20-minute nap after waking up from formal sleep every day. Its effect is much better than going to bed early at night.

1. Stick to a regular schedule and don't stay up too late on weekends. If you go to bed late on Saturday and get up late on Sunday, you may suffer from insomnia on Sunday night.

2. Don’t eat or drink too much before going to bed. Eat a small dinner about two hours before going to bed, and don't drink too much water, because constant going to the toilet at night will affect the quality of sleep; don't eat spicy and oily foods at night, because these foods will also affect sleep.

3. Stay away from coffee and nicotine before going to bed. It is recommended that you avoid drinking coffee eight hours before going to bed.

4. Choose a time to exercise. The best time to exercise is in the afternoon to help you fall asleep, and regular physical activity can improve the quality of your sleep at night.

5. Keep the room temperature slightly cool. Keeping your bedroom cooler can help you sleep better.

6. Sleep deeply at night. Napping during the day may lead to sleep deprivation at night. Daytime sleep time should be strictly controlled within 1 hour, and you cannot sleep after 3 pm.

7. Keep quiet. Turn off the TV and radio, as quietness is very beneficial for improving sleep quality.

8. Comfortable bed. A comfortable bed provides you with a good sleeping space. Also, you need to make sure that the bed is spacious enough.

9. Don't rely on sleeping pills. Be sure to consult your doctor before taking sleeping pills. It is recommended that you do not take sleeping pills for more than 4 weeks.

10. Take a bath before going to bed to relax your body, because bathing can increase body temperature and make people sleepy. Make it a habit to take a bath before going to bed.

Bathing before going to bed will naturally raise your body temperature, make blood circulation smoother, and promote blood flow speed and water pressure, which will speed up the metabolism of the whole body.

In order to have a better sleep quality, you should not eat too much at dinner and should not eat within half an hour before going to bed. Otherwise, it will increase the burden on your stomach and intestines and make it difficult to fall asleep. Don't drink strong tea or coffee at night, as it will affect your sleep due to excitement or frequent trips to the toilet. Some people have said before that drinking alcohol after dinner helps you sleep, but this is actually not true and will affect your sleep in the second half of the night.