How to improve sleep quality in winter?

How to improve sleep quality in winter: Don't eat before going to bed.

After the human body goes to sleep, its activities will slow down and enter a state of rest. If you are full before going to bed, your stomach will not rest, and your stomach will constantly stimulate your brain. That is to say, if you don't have a good rest and your brain doesn't get excited, you won't sleep well. Moreover, if you are full before going to bed and lie in bed before digestion, it will also cause nausea, nausea and even the urge to vomit after getting up.

How to do it: Don't eat any snacks before going to bed. You can drink a glass of milk or half a cup of warm water properly to help you sleep. Avoid strong tea and coffee.

How to improve sleep quality in winter: comfortable and clean bedding

I believe that when you are lying in bed, it should be more comfortable to smell fresh sheets with a faint smell of laundry detergent than sheets with sweaty feet all over the bed. Therefore, we must change the sheets frequently in winter. Even in winter, when the weather is fine, you should bask in bask in the quilt, and choose two or three hours at noon. Conditional people can buy mites to remove bacteria and dirt from the bed.

How to do it: Go to bask in the quilt often in winter, change the sheets and keep the bed clean.

How to Improve Sleep Quality in Winter: Air and Environment

In winter, it is cold and dry. I feel particularly cold when I sleep without turning on the air conditioner, but I feel particularly dry when I turn on the air conditioner. Moreover, in an air-conditioned room with closed doors and windows, the air is not circulated, and a large number of bacteria and viruses will gather in the air. Even in rooms with floor heating in the north, the problem of dry air is inevitable, which will make the skin dry and itchy.

What to do: When using air conditioning, floor heating and other heating equipment, you can open the window a little, equip the room with a humidifier, or put a basin of water, and pay attention to indoor moisturizing. It is suggested to debug the air conditioner to automatic mode, which will not be particularly cold and save electricity.

How to improve sleep quality in winter: don't play with your mobile phone before going to bed.

Many people have the habit of playing mobile phone before going to bed, but this habit does affect the quality of sleep. If you see more exciting jokes and horrible jokes before going to bed, even if you put down your mobile phone, you will still think about it in your mind, which will make your brain excited and you can't have a good rest.

How to do it: Get rid of the bad habit of playing mobile phone before going to bed, put a book on the bed, read a book in bed one hour before going to bed, and heat the milk. I believe you can fall asleep soon.

How to Improve Sleep Quality in Winter: Suitable Pillows

Some people may not be used to using pillows, but in fact, they should use pillows reasonably, which will protect our brains and cervical vertebrae. The pillow is too low, which may cause stiff neck, or too much blood flows into the brain, resulting in brain edema, eyes and face edema in the morning; Too high a pillow will affect the respiratory tract and cause snoring. Sleeping on a high pillow for a long time may also lead to hunchback and neck pain.

How to do it: From a physiological point of view, the height of the pillow is 8- 12cm, but the pillows needed for supine and lateral lying are different, and they are also different because of the height or bending degree of the spine. You should choose a pillow that suits you. The right pillow is the beginning of a good sleep.

How to improve sleep quality in winter: wear less sleep.

Sleeping naked is a major point to improve the quality of sleep, but many people may not have the habit of sleeping naked. Some people simply wear sweaters to sleep in the morning for convenience, and fear of cold will affect the quality of sleep, because the process of sleeping should be free, relaxed and comfortable, and should not be bound. This is also the purpose of sleeping naked.

How to do it: people who are used to sleeping naked should pay attention to the hygiene of beds and quilts and change them frequently; People who have no habit of sleeping naked suggest wearing only light clothes to sleep, or changing into light pajamas; Female friends don't wear bras when they sleep at night, which is very uncomfortable!