7种改善睡眠质量方法

7种改善睡眠质量方法

Poor sleep can not only form the annoying black rim of the eye, but also threaten the health of our body, it depressed, nervous exhaustion, fatigue, severe memory loss, neurasthenia, dizziness, and even affect the heart, lung function. To improve the quality of sleep is insomnia person voice, so how can we have the quality of sleep?

1睡前散步：晚饭后睡觉前，适宜到户外进行散步，呼吸新鲜空气，帮助体内消化，减小睡觉后身体器官的负担，通过简单的体力运动给自己一个安静的睡眠。

1: bedtime walk after dinner before going to bed, suitable for outdoor walk, breathe fresh air, to help the body digest, reduce the body organs after sleep burden, a quiet sleep yourself by simple physical exercise.

2睡前梳头发：头部有很多的穴位，睡前梳头发主要是为了按摩、刺激头部穴位，疏通头部的血液循环，消除脑疲劳，让大脑快速进入梦乡。

2: bedtime hair head has a lot of points, before going to bed to comb the hair is to massage, stimulate the head acupoint, dredge the blood circulation of the head, eliminate the brain fatigue, let the brain fast asleep.

3睡前做眼睛保健操：眼睛疲劳会影响入睡速度，减弱睡眠质量，所以睡前做眼部按摩或者眼保健操可以使眼球放松，帮助快速入睡。

3 before going to bed to do eye exercises: eye fatigue will affect the speed of falling asleep, decreased sleep quality,/ so before going to bed to do eye massage or eye exercises can make the eye to relax, help sleep fast.

4睡前热水烫脚：睡觉前用一盆温热的水烫烫脚，可以缓解脚部疲劳，促进脚底血液循环，使人心宁神安的入睡。

4 bedtime hot water foot: use a pot of hot water hot foot before going to bed, can alleviate foot fatigue,/ promote blood circulation of the soles of the feet, so that the people of divine Ann's sleep.

5平静的心态：睡前不要过于兴奋或者激动，也不要带有情绪，保持心平气和的心态去休息。心态好自然休息的好，心态不好脑子胡思乱想是失眠的原因之一。

5 peace of mind: you don't get too excited or excited, don't be in a calm mood to rest with the mood,/ maintain the mentality. Good attitude natural rest good, bad brains make blind and disorderly conjectures is one of the causes of insomnia.

6合适的睡姿：睡觉时选择一个自己感觉最舒适的睡姿，让全身的肌肉得到放松，让身体彻底得到解放。床铺最好舒适，可以帮助快速入睡。

7种改善睡眠质量方法

6 suitable position: sleep when choosing a feel the most comfortable position, the muscles of the body to relax, let the body completely liberated. The best comfortable bed, can help to fall asleep quickly.

7适宜的睡眠环境：睡觉前要营造一个良好的睡眠环境，首先不开灯睡觉，室内温度控制在15-20度之间，无噪音，睡前室内通风保证一晚的空气质量等等，睡眠坏境是保证睡眠质量的关键因素。

Sleep environment suitable for 7: to create a good sleep environment before sleeping, first of all do not turn on the lights to sleep,/ the indoor temperature controlled at 15-20 degrees, no noise, before going to bed one night room ventilation to ensure air quality and so on, sleep environment is a key factor to guarantee the quality of sleep.

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