What should I do if I have difficulty falling asleep
It is painful to fall asleep. I obviously want to sleep, but I can't sleep at all, which makes people feel physically and mentally painful. So, what about falling asleep?
1, distracted
Many people find it difficult to fall asleep because they can't be distracted, so at this time we can use counting methods to distract our attention, such as the traditional counting of sheep, which can help us fall asleep.
Don't drink coffee before going to bed.
I believe everyone knows that coffee contains caffeine, which can eliminate fatigue and make nerves excited. So please don't drink coffee before going to bed at night.
3. Take a hot bath before going to bed
Taking a hot bath before going to bed helps to relax muscles, eliminate tension and make people feel tired.
4. Stop exercising before going to bed
Be sure to stop exercising before going to bed, so that you won't be unable to sleep because of excitement and help you fall asleep as soon as possible.
5. Keep the temperature of the bedroom.
Neither too low nor too high a temperature in the bedroom can guarantee the quality of sleep, so a proper temperature is more conducive to sleep.
Step 6 stop eating before going to bed
Don't eat too much before going to bed, which is easy to make stomach acid reflux, which is not conducive to sleep but will have an impact.
7. Turn off all the lights in the bedroom.
Too bright light will reduce the secretion of melatonin in the brain. In this case, people will be awake. It is recommended to turn off all the lights in the bedroom. Of course, you can also choose those dark and soft lights.
8. A comfortable bed
Too hard or too soft a mattress will affect the quality of sleep, so we can choose a mattress that suits us.
9. Limit sleep time during the day
If you sleep more during the day, you will feel sleepy when you want to sleep at night. This is because you have an oversupply of sleep time during the day.
Causes of difficulty in falling asleep
There are many reasons for people's insomnia, such as: sleep disorder, emotional factors, living habits, environmental factors and so on. These factors cause people's poor sleep quality, or they can't sleep over and over at night, or they just wake up from sleep, and they have no spirit during the day and can't concentrate on their work and study, which has a great impact on our lives.
First, fear of insomnia
Many people worry that because of long-term insomnia, they can't sleep as soon as they go to bed at night, or try their best to make themselves fall asleep quickly, but they can't sleep. Because higher nervous activity in human cerebral cortex has two processes: excitement and inhibition. Brain cells are excited during the day. Then, after a day's work, you need to rest, enter a state of inhibition and sleep, and naturally wake up after a night's rest. This is a cyclical process.
Second, fear of dreaming.
Many people who claim to be insomnia often wake up in their dreams. Therefore, they can't treat dreams correctly, so they think that dreams are a manifestation of poor sleep, that dreams are harmful to the human body, and even many people mistakenly think that dreaming more is the so-called insomnia. These ideas are wrong, but they often make people anxious, and they dare not dream again after falling asleep, which often affects the quality of sleep.
Third, blame yourself.
Some people may feel guilty and blame themselves after making a mistake, and repeat the negligent events over and over again in their minds, which leads to insomnia. Because of many things during the day, I feel a little guilty and regret, but at night I "wander" in the fantasy and excitement of self-blame and self-blame, and I can't sleep for a long time. So it's best not to bring anything to bed when you sleep. Listening to light music and reading magazines all contribute to sleep.
Conclusion: Through the above reading, I believe everyone has a detailed understanding of how to deal with the problem of falling asleep. There are many reasons for falling asleep, so if you want to cure it completely, you'd better find the cause and treat it symptomatically. Besides, there are other ways to improve the difficulty of falling asleep. The method introduced in this paper might as well try.