What are the taboos for men to improve sleep quality in winter?

　　Three tips on how to improve sleep quality

　　1. Avoid eating too much

　　Don't have dinner too late, and don't eat too much. Just be 70% or 80% full. It is not advisable to use too much seasoning. You should eat light food that is easy to digest. Pay attention to eating more vegetables and a certain proportion of grains to keep the stool smooth. Don't eat before going to bed to avoid aggravating the gastrointestinal burden.

　　2. Avoid excessive entertainment

　　Men who are prone to excitement should not give exciting speeches before going to bed, read touching books and periodicals, or watch unforgettable movies or dramas before going to bed. It is not advisable to watch intense movies, TV dramas or football games before going to bed, and do not talk about nostalgic, sad or scary things.

　　3. Avoid smoking and drinking tea coffee

　　It is not advisable to smoke, drink strong tea or coffee and other irritating drinks at night, and do not drink too many drinks or juices. Smoking, tea, and coffee stimulate the brain and make it less likely to enter a state of inhibition. Drinking too much liquid juice will increase the frequency of urination, which is not conducive to falling asleep again.

　　How to improve sleep quality

　　1. Take a walk before bed

　　Do not perform intense mental work before going to bed, and avoid strenuous exercise or physical labor. Instead, take a walk outdoors to minimize subjective stimulation.

　　2. Foot bath before going to bed

　　Scalding your feet before going to bed is better than taking sleeping pills. Wash your feet with warm water for 15-20 minutes before going to bed to dilate the blood vessels in the feet and promote blood circulation, making it easier for people to fall asleep.

　　3. Brush your teeth before going to bed

　　It is necessary to brush your teeth and wash your face before going to bed to keep your facial pores clear and your teeth clean.