How to make yourself sleep better? 1, the correct understanding of sleep, sleep the pursuit of quality, not time, sleep time varies from person to person, different ages, enough sleep is not from the number of time to see, but depending on whether the mental and physical recovery as the standard, adults generally maintain 7 to 8 hours can be, depending on individual differences in the specific time. 2, optimize the sleep environment, the most appropriate sleep environment should at least have the appropriate temperature (15 to 24 degrees), quiet (if the outdoor noise, then close the doors and windows to sleep), blackout (with thick curtains or blinds to isolate the outdoor light), comfortable (comfortable, reasonable bedding), etc. can improve the quality of sleep. 3, adjust the sleep habits, first of all, do not lie in bed reading books, newspapers, or talk about some exciting topics, will weaken the direct link between the bed and sleep. Let the bed play a single sleep function will be able to form a conditioned reflex, to achieve the effect of falling asleep once the head next to the pillow. Secondly, no matter how long or how short sleep, please get up at the same time every day, then the biological clock will run on time, which is one of the keys to improve the quality of sleep. Again, conditions allow, you can nap to reduce the stress of life, to help sleep at night, but should not exceed half an hour. 4, get ready for sleep before going to bed to do some relaxation activities, such as a hot bath, foot dipping before going to bed, meditation, listen to soft lyrical soft music. Do not eat, drink stimulating drinks, excessive emotional excitement, excessive entertainment and talk before bedtime, to ensure that the mood is smooth and comfortable. 5, the use of appropriate sleeping position For a healthy person, the best position for sleep should be the right side or flat position, which will not compress the heart, but also facilitate the relaxation of the limbs of the body to rest. It is best not to sleep in the left side position, which affects the heart; when sleeping on the back, the hand should not be placed on the chest body to avoid nightmares due to heart compression. However, for patients, the best position for sleep depends on the patient’s condition and type of disease. 6. Optimize the diet structure, do not eat too much for dinner or go to bed on an empty stomach. Eat more zinc and copper-rich oysters, fish, lean meat, shrimp, eel and yellow crops for dinner; consider eating some tomatoes, bananas, walnuts, apples, red dates, millet, oats, sweet corn, steamed buns and bread at night, and eat less chocolate, cheese, coffee, cola and tea; before going to bed, eat some dairy products or drink a glass of milk to help you sleep. Before going to bed, avoid drinking a lot of alcoholic beverages such as beer, they can prompt people to fall asleep, but will affect the quality of sleep. In addition, coffee, tea, cola drinks and chocolate and other caffeine-containing beverages on the human brain nerves can produce excitement, it is best not to drink before bedtime. 7, regular aerobic exercise, aerobic exercise can relieve the tension accumulated during the day and make the body and mind relaxation and enhance sleep. At least 3 days / week, 20 to 30 minutes / time of walking, tai chi, yoga, swimming, cycling, swimming. The ideal time to exercise is late afternoon or early evening.