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1. Dinner should be light. Too full to eat dinner or eat too fatty, high sugar content could rise after the bloating, nausea, indigestion and other symptoms persist. With a painful stomach ache to go to bed, sleep like a miracle. Eat light point, eat easily digestible food bar, do not worry there is no lavish meals at night would be a serious lack of nutrition. 2. Smells can be hypnotic. Some spices have a very good sleep on the role of government, especially onions and ginger. The smell of onions and ginger the role of a tranquilizer, so that the cerebral cortex is inhibited. These methods are very simple: Take the amount of onion, wash, mash, placed in a small bottle, cover, before going to bed a little off Cap, smell the odor, you can sleep after 10 minutes; can also be about 15 grams of ginger chopped, wrapped with gauze placed pillow, heard its aroma can safely sleep. Both of these methods in general use for 10 days to 1 month after sleep will be significantly improved. 3. Diet can improve sleep.Jujube promote sleep: jujube sweet, sugary type, protein, vitamin C, organic acids, phlegmatic, calcium, phosphorus, iron, etc., there is Spleen, sedative effect. Night with jujube 30 ~ 60g, amount of cooking water will help to sleep. Lotus seeds to promote sleep: lotus fragrance and delicious, with Bu Xin Yipi, nourishing and soothe the nerves and other effects. In recent years, biologists tested confirmed that the lotus seeds contain alkali, calming ingredients such as aromatic glycosides; meat can promote the secretion of insulin the pancreas and thus can increase the 5 - HT supply, it can make a person fall asleep. Nightly bedtime sugar boiled lotus seeds would be a good Zhumian role. Millet to promote sleep: Millet is rich in nutrients addition, the tryptophan content of millet grain in the first place. Chinese medicine believes that it has a spleen, and stomach, sleep and other effects. Food law: take millet amount, add water, porridge, dinner or bedtime food consumption, this may be sleep effect. 4. A walk after dinner.Walking after dinner is a worthwhile to promote good practice. A walk in the gastrointestinal motility in the more normal, digest better, is also a walk in the spirit of relaxation and pleasure has been for a very good sleep helps. 5.Work and rest.Sleep quality can be a variety of ways to improve. Note that work and rest is the best way. Cerebral cortex with the left, the right will be a rest, with the right, left to rest. Work is not alternating, then it prone to nightmares, and even sleep. So in any case, a half-day each week out to the suburbs to be relaxed, or at least a half-day break from normal work environment. 6.Point massage.Some points can help humans sleep, morning and evening massage in 3 to 5 minutes, to improve sleep conditions. To ensure accurate identification points, it is recommended under the guidance of a doctor. 7.A hot shower before going to bed.Even the shower it does not matter. Steam and clean makes you feel good feelings. It is indeed a bath-consuming physical activities, resulting from fatigue after bathing enough to make you lie on a soft, comfortable large bed, fell asleep right away can be. If you do not want a bath, you can soak your feet with hot water, the easier way to help regulate body temperature and the relaxation of nerves, every day must adhere to form good habits and physical help. 8.Cell phone turned off.Call or send text messages can lead people to over-excitement, which can easily lead to insomnia. Therefore, a home in the evening or when the put the cell phone turned off. 9. Respiratory correctly.Lying on the bed gently breath, 12 seconds and then spit it out kinds. This approach is to use abdominal breathing to carry out, and can help you calm and relaxed. The point is not to be too suddenly took a deep breath, try to keep the balance of inspiratory expiratory time interval. Is actually a very deep sigh help ease the nervousness, practice yawning is also a good idea, the name of the name you will be very sleepy. 10. Do not brush the red bedroom.The red will make people excited. So, should brush bedroom into a "skin" color, from pink to brown, soft colors let you produce drowsiness. 11. Night, do not play games.Young people in the game before going to bed will not be affected by the impact of bright, flickering screen, but the adults will think it is too excited to sleep when the brain is still in the high-speed operation. 12. Maintain the temperature of the foot.To keep feet warm and can improve sleep quality. 13. Bedroom is best not to display too many green plants.Green plants placed in the room did have a certain role in the beautification, but do not display them in the bedroom. Because sleep at night, those plants will be away at night to breathe the oxygen you need. 14. The right bed placed in position.Many people know the placement of beds, that is, sleeping head towards where it is will affect the quality of sleep and even physical health, which is caused by the magnetic field study science. The location of bed should be placed in the north, if they are, the other bedroom furniture placement constraints, can not be placed in the north bed, they should also try to avoid their placement in the west. 15 Bedrooms should maintain appropriate temperature.Too cold or overheating greatly affect normal sleep, the best sleep environment temperature between 15 ℃ ~ 18 ℃. Try not to open air sleeping, open a window in favor of indoor and outdoor air circulation, in order to provide the necessary oxygen during sleep. Must be open air-conditioned sleeping, pay attention to proper warm or increase the humidifier, and parched the case is certainly not a good sleep.
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