The autumn tigers are not going to linger, and many people's sleep quality has also dropped significantly. How to adjust to have a good sleep? Fan Zhihong, associate professor of nutrition and food safety at the Food College of China Agricultural University, pointed out that there are five aspects to start with. 1 diet Fan Zhihong pointed out that firstly increase the intake of calcium and magnesium. Lack of calcium may lead to insufficient or absent deep sleep. Another study also found that high-magnitude diets can make adult sleep-impaired women get deep sleep, and it is not easy to wake up midway. In addition, we must increase the intake of B vitamins. The content of vitamin B in refined white rice food and sweets is extremely low, and the content of B in whole grain cereals is several times that of polished white rice. Fan Zhihong suggested eating 200 grams of green leafy vegetables cooked every day for dinner, which contains a lot of magnesium and calcium. Replacing rice for dinner with miscellaneous grains and beans will increase the intake of magnesium and B vitamins. It is best to take 200 mg of calcium tablets and 1 composite B vitamin each morning after dinner. Dinner dishes need less oil, less salt, less greasy food. Dinner should not be too close to sleep, at least 3 hours apart. People who are prone to insomnia need to limit their intake of caffeine. Sensitive people should not drink coffee and strong tea after lunch. 2 movements Fan Zhihong suggested to exercise at least half an hour each day. People have experience. After walking for a few hours to go hiking, the muscles are extremely tired and fall asleep when they lie down. If you can only exercise at night, it is best to sleep more than 1 hour, and do not do excitatory, competitive sports. Gym exercise can be, more monotonous brisk walking or jogging is also more suitable, yoga and other people's emotional peace of motion more appropriate. If you can't sleep normally after exercising at night, change your form or time. 3 Tune emotions Do not discuss controversial issues with your family half an hour before going to bed. Do not speak loudly and keep quiet. If possible, expressing love, cuddling, and warmth to family members can increase your feelings of security and reduce all kinds of worry and anxiety. In order not to cause all kinds of anxiety before going to bed, it may be advisable to put the things you want to bring out in front of your backpack in advance. The clothes to be worn should be organized in advance so that you will not be nervous because you are afraid of forgetting anything. 4 adjust the environment Create the darkest environment possible while sleeping. The lighting in the bedroom should be as soft as possible and create a lazy atmosphere. When you go to bed at night, you must tighten the curtains, and the curtains must have a light-shielding layer. Take your computer, cell phone and iPad out of your bedroom. If possible, do not use a discharger in the bedroom. Do not turn on the night light. Even the lights of the various electrical appliances in the bedroom must be covered with black tape as much as possible. Do not let those red and blue light spots flash. Studies have shown that even dark nightlights can interfere with sleep quality. You can also wear a blindfold or cover your eyes with a soft, dark silk scarf. After you get used to it, you will feel very comfortable and at ease. 5 Relaxation Do not think about things before going to bed, let go of work half an hour earlier, listen to soft music, take a hot bath, or bathe your feet with warm water to maximize relaxation. If it is difficult to fall asleep while lying down, do not count sheep. It is better to take a deep breath first, and then do segmental relaxation. Starting with the big toe, focus on various parts of the body, like the instructions of a yogi, meditation “relax your big toe... relax all your toes... relax your instep...†This relaxation method works for many People are very effective.
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