4 tips to help you get a good night's sleep, use them before going to bed tonight!

In the new year, while everyone is working hard, please also pay attention to your health and get a good night's sleep~

Here are 4 tips to help you get a good night's sleep:

Cover with a thick quilt

A new study published in the Journal of Sleep Research found that changing to a thicker quilt can help the body increase the release of melatonin, thereby improving sleep quality.

Of course, the heavier the quilt, the better. A quilt that is too heavy can easily compress the chest, affect breathing, and create a sense of oppression , which is not conducive to sleep.

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Normally, a quilt in winter should not exceed 8 kilograms. Even if you want to have a better sleep, it only needs to be a little heavier than usual.

Learn to do relaxation training before bed

You can start with the simplest abdominal breathing relaxation training :

Lie quietly with your eyes closed, and breathe in slowly for 3 to 5 seconds. When you inhale, your abdomen moves outward and the air is inhaled deeply into your lungs.

Exhale slowly for 3 to 5 seconds, and while exhaling, retract your abdomen . Do this for about 10 to 15 minutes .

If your sleeping condition is particularly bad, it is recommended to go to the hospital for systematic treatment.

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Eat some sleep-inducing foods

As we all know, good sleep is closely related to melatonin, and many people like to take melatonin to help them sleep.

In fact, melatonin does not have to be taken specifically. Many foods contain melatonin , such as:

Grapes, cherries, bananas, etc.

Eating more of these fruits on a regular basis can also help you sleep.

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Develop good sleeping habits

1. Avoid sleeping too much during the day and develop a regular biological clock;

2. Use the correct sleeping position, do not sleep on your stomach or curled up;

3. Reduce the amount of water you drink before going to bed and control the number of times you get up at night;

4. Don’t stay in bed too long, and don’t go back to sleep after getting up;

5. Don’t listen to music before going to sleep, and control environmental factors.

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Of course, for most people

Want to have a good sleep

The most important thing is

Quit the phone

Statement: This article is a medical-related educational popular science article. It does not involve specific treatment methods or medical behaviors and cannot replace hospital visits.

Content Production

Content compiled from: "Insomnia, dreaming, waking up suddenly at night, lack of energy during the day? Teach you 4 tips to help you sleep well! "

"An expert on sleep medicine from West China University of Political Science and Law reveals: The less you sleep, the lower your immunity? The truth is..."

Editor: Yang Yali

Map: Eastern Zhou Dynasty