Sleep, is indispensable for everyone, and nowadays society and the heavy pressure, poor sleep, insomnia, has become a common problem, it is natural that it will affect the body as well as daily life, work. So here are some ways to improve the quality of sleep. 1, before going to bed, you can drink a glass of milk, especially if you are not sleeping well, you can drink a little ten minutes before bedtime to make it easier for you to fall asleep. If you like essential oils, at the same time, you can consider using aromatherapy oils, a two-pronged approach to improve the sleep effect is good. 2, a few hours before bed, please do not eat too much indigestible, too greasy food, do not eat too much, because eating too much, easy to increase the workload of the stomach, so that the stomach is easy to damage, sleep did not get better. 3, bad sleep, you can sleep half an hour before bed, soak in the bathtub, fully 1 hot bath, you can open the phone or radio, play some soft, pleasant tracks, so that the mood is more relaxed, conducive to sleep. 4, do not do strenuous exercise before going to bed, which will make the nerves more excited, more difficult to fall asleep, while falling asleep, may also make you have nightmares. Instead, before going to bed, do some gentle sleep exercises for 5 minutes in bed, is a good choice. The effect is also very good, both fitness and can help you sleep well. 5, do not put in the room with the scent of irritating objects. For example, perfume, flowers, etc. Avoid stimulating the nose, which will make the human sense of smell in the non-stop work, so that the human brain tends to be more excited, and no sleep. 6, when sleeping, close to the head is the pillow, so choose an ideal pillow, comfortable pillow is very much in line with the human body structure, in line with science. For example, the current resin pillow, memory foam pillow, are good, not only breathable, but also to prevent the pillow. 7, the study found that a snug and comfortable pajamas can also improve the quality of sleep. Pajamas, it is best to buy cotton, the color of pink is better loose clothing, so that there is no sense of constraint, sleep is more snug. Now there are scientists have developed “space pajamas”, whether this new pajamas can assist your sleep quality, you may want to try. 8, it is best to choose a light-colored environment. A study shows that the light colors, the most relevant is pink, pink green, pink yellow can, they have a certain calming effect, but the bright colors are not suitable for the sleep environment, will make people more irritable sleep. 9, health care products as well as the introduction of Chinese medicine. If the economic conditions allow, you can also go to the pharmacy to buy some tranquilizing brain oral liquid, after eating a few days, the effect is still good. Of course do not take it for a long time, not to mention the overdose, easy to produce dependence. If you know some Chinese doctors, you can go find some prescriptions and drink some Chinese medicine is very effective. 10, as a last resort, do not use sleeping pills. This is dependent.