【Medical Q&A】How to improve sleep quality?

Planner: Chinese Medical Association

Reviewer: Zhang Jie, Chief Physician, Beijing Hospital of Traditional Chinese Medicine, Capital Medical University

The various stresses and events in life can sometimes steal our sleep. To get rid of insomnia, developing good sleeping habits is the key. Here are some scientific tips on sleep hygiene:

1. 4 to 6 hours before going to bed, try to avoid substances that may make you excited, such as coffee, strong tea, and smoking, so that your body is ready to enter rest mode.

2. Don't drink alcohol before going to bed. Although alcohol may make you feel sleepy, it can actually interfere with the quality of your sleep.

3. Avoid strenuous exercise 3 to 4 hours before going to bed. Maintaining regular and moderate physical activity every day will help improve sleep quality.

4. Don’t eat or drink too much before going to bed, especially those foods that are difficult to digest, so as not to affect your sleep.

5. One hour before going to bed, avoid engaging in highly stimulating mental activities or watching books or TV programs that may excite you, and allow your brain to slowly relax.

6. Create a quiet and comfortable bedroom environment, maintain appropriate light and temperature, and create good conditions for sleep.

7. Maintaining a regular schedule will allow the body to form a stable biological clock, which will help improve sleep quality.

By following these simple sleep hygiene measures, we can better protect our sleep and make every day full of energy. Good sleep is an important part of a healthy life. If you find that you have poor sleep for a long time and cannot adjust yourself, you should seek medical help in time.