Having enough sleep is very important for everyone. Lack of sleep directly affects the mental condition of the next day, and work and study will be affected. Today, we will introduce you to 8 high tips to improve the quality of sleep. The first trick bed to be big, be thin First: bed to slightly above the knees of the sleeper is appropriate, longer than the length of the sleeper 0.2-0.3 meters, wider than the width of the body of 0.4-0.5 meters, to facilitate the freedom to turn over. Second: to pick the right pillow. Pillow height, to side lying head and torso to maintain the level appropriate. When lying on your back, the height of the pillow is your own fist; when lying on your side, the height of the pillow is the height of two palms. Third: the bedding surface should choose fine cotton. Cotton yarn and other materials, the core of the quilt to cotton, down is better, acrylic cotton is second. The second trick to find your sleep color The bedroom should avoid bright colors that affect the nervous system, especially red, and use softer colors, such as white and pale yellow, which can help you sleep. At the same time, the light in the bedroom should be slightly darker, and curtains should be made of blackout fabrics. The third trick to do stretching exercises before bed The first step, clench your fist, and then loosen it. The second step, the forehead force upward, tighten here muscles, and then relax. Then squeeze your eyebrows to the center, then relax. The third step is to clench your teeth hard and feel the tightness in your cheek muscles, then gradually relax. Firmly open your mouth and press your tongue hard against your lower incisors for about ten seconds, then slowly relax. Step 4: Firmly lift your shoulders up and slowly lower them. Lift your chest out again and arch your back forward with a stretching sensation, then slowly relax. Return to the original sitting position when relaxing in this step. Step 5: Inhale deeply, hold your breath for 10 seconds, feel your chest fill up with air and feel uncomfortable, then relax and return to your natural whistle. Step 6, raise both feet to the horizontal position, toes downward pressure, tighten the muscles of the thighs, and then gradually relax, and then the toes upward leaning, tighten the muscles of the calves, and then slowly relax. Finally, let the whole body in a relaxed state, about 10 minutes. This method can achieve the purpose of physical and mental relaxation. The fourth move to adjust the whistle Before going to sleep, pay full attention to the whistle for 2-3 minutes. Inhale lightly, slowly raise your arms, cross them in front of your chest, separate them and raise them above your head. Whistle and quickly lower your arms back to their original position. Maintain a substantial circular motion throughout and repeat four times. The fifth trick before bedtime massage face before bedtime front massage will make you not only sleep more sweet, wake up also refreshed. Starting from the head, massage the top of the head with the fingertips of the middle finger or index finger for 30 seconds; with the fingertips of the index finger, massage in a circular motion at the tip of the eyebrow for 30 seconds; use the thumb to wipe the eye sockets from the top to the bottom, from the inside to the outside; rub your hands until your palms are hot and put your palms over your eyes for 45 seconds. Sixth tips to drive away anger and anxiety small way Get up, change the room for a while, do not turn on the light, this will make your anxiety naturally disappear. Then go back to bed and go back to sleep. Tip #7 Catch the thief that steals your sleep First, fluctuating hormones. So taking a warm bath two hours before bedtime can help you overcome insomnia. Second, subtle sound sources can affect the quality of sleep, you can turn on the exhaust fan in the room next to you, so that this continuous and weak noise, covering those irregular noise. Third, coffee or tea. Start drinking caffeine-free beverages at noon. Fourth, nicotine. It also induces the release of adrenal hormones, causing the body to become aroused and preventing us from getting the normal amount of deep sleep. Fifth, too much excitement before bedtime. Too much excitement before going to bed, irregular life, environmental changes or noisy may cause insomnia Eighth move strict requirements for themselves First, only when dozing off before going to bed, the bed is only used for sleeping. Second, within 20 minutes can not sleep, get out of bed, do something else. Third, when you doze off, go back to bed. Fourth, set an alarm clock to wake you up at regular intervals every day, don’t stay in bed, don’t nap during the day.