How to improve men’s sleep quality?

Normally, male friends have a lot of daily work and are under great pressure, so many male friends have poor sleep quality. Poor sleep quality will lead to lack of energy at work the next day, which will create a vicious circle. So everyone must pay attention to it. Now I will give you a detailed introduction.

First, develop a good habit of going to bed and getting up on time, and follow the objective law of alternating between sleep and wakefulness.

In this way, we can stabilize our sleep and avoid causing excessive fatigue of the cerebral cortex cells. As we all know, a strict work and rest system is not only a guarantee for creative work, but also has great significance for physiological processes such as sleep and wakefulness. Strictly adhering to the work and rest time can make our sleep and wakefulness process more natural and even more profound, like a conditioned reflex.

Secondly, do not engage in intense mental work, vigorous exercise or physical labor before going to bed.

Instead, you should take a walk outdoors and try to reduce subjective stimulation. Men with easily excited personalities should not listen to exciting speeches, read exciting books or watch unforgettable movies or dramas before going to bed. Don't eat too late or too much dinner. You should eat light food that is easy to digest, pay attention to eating more vegetables and a certain proportion of miscellaneous grains, and keep your bowels open. Don't use too much seasoning. Don't smoke, drink strong tea or coffee or other stimulating drinks at night, and don't drink too much drink or juice. Smoke, tea and coffee will stimulate the brain, making it difficult for the brain to enter an inhibitory state, and drinking too much juice will increase the frequency of urination, which is not conducive to falling asleep again.

As we all know, it is necessary to brush your teeth and wash your face before going to bed. But you should also develop the habit of washing your feet with warm water, which can promote blood circulation in the lower limbs and help you fall asleep quickly. If conditions permit, you can wipe your body with warm water or take a hot bath. Take off your outer clothes before going to bed, change your underwear in time, and wear loose pajamas if conditions permit. Keep your bedding clean and dry it frequently to kill bacteria.

So first of all, male friends must release stress. Stress is an important factor affecting sleep quality. In your spare time, you can do more exercise, which can release stress well. At the same time, before going to bed, you can also take a hot bath, which can promote blood circulation.