How to adjust your mentality and have a good sleep is very important. Have a good sleep at night and be more energetic to do what you should do the next day. Here's how to adjust your mind and have a good sleep.

How to adjust mentality, sleep well and relax.

Chinese medicine pays attention to the unity of man and nature, and people should sleep like this. We need to actively adjust our physical and mental state and create a better sleeping environment in the modern fast-paced life, so as to coordinate the transition between day and night, let ourselves reach a state of meditation, and then everyone goes to sleep.

2, gradual relaxation method

Don't force yourself to fall asleep in bed, find a more comfortable posture and imagine your body slowly relaxing from one end to the other, from head to toe or from foot to head. In addition, you need to pay attention to your feelings, how to feel relaxed from one part to another, and then let yourself fall into a deep sleep state.

3. Imagination method

We need to lie in bed in the most comfortable position, close our eyes and imagine our favorite scenes according to our different preferences. The selected scene must be quiet and peaceful, such as calm sea, vast grassland, etc. At the same time, you can also find some guidance and use low-volume soothing music to promote your sleep.

4, breathing adjustment method

Lie in bed and prepare for the most comfortable posture, adjust your breathing, inhale slowly, and then exhale slowly. Every time you breathe, you need to inhale air, let it enter the lungs, and then exhale when the lungs are full of air. Finally, we need to stretch our muscles and relax.

Now we should know how to relax and improve the quality of sleep. If people's sleep quality is poor, it will naturally have a great impact on body and mind. Therefore, we should take some positive measures after such problems reappear. We can drink a glass of milk before going to bed at night and imagine some scenes that can calm our mood.

How to adjust your mind and have a good sleep 2 1. It is important to have a fixed sleep time to keep the biological clock stable. At the same time, fixed sleep time can ensure enough deep sleep time, shorten shallow sleep time and improve sleep quality.

2. A good sleeping environment and a peaceful sleeping mentality are very beneficial to improving sleep. Their main functions are to help people spend shallow sleep quickly, increase deep sleep phases, better relieve fatigue and improve sleep quality;

3. Don't be too excited before going to bed, especially don't drink irritating and irritating drinks such as coffee and strong tea to avoid strong light and noise stimulation;

4. Soak your feet with warm water before going to bed. Soaking feet with warm water can improve blood circulation, eliminate the heavy feeling of lower limbs and help restore physical strength. More importantly, soaking feet in warm water is a mild and benign stimulus, which can promote people to fall asleep quickly and sleep more soundly and deeply.

5, do relaxation exercise before going to bed 65438+ 0-2 hours before going to bed, should stop intense mental and physical labor, do mild relaxation activities, such as breathing fresh air outdoors, walking slowly and so on.

To have a healthy sleep, you can take the following measures:

1, adjust the mentality: maintain a good mentality and avoid excessive anxiety, depression and tension. If you are often depressed and anxious, it may have a certain impact on sleep quality;

2. Adjust exercise: it is recommended that patients exercise more, often participate in outdoor activities or do fitness exercises, so that their sleep is in a benign and healthy state;

3. Keep good habits: Have healthy sleep habits, such as not watching mobile phones and playing games before going to bed. If you use electronic products too much 2 hours before going to bed, melatonin in your body will decrease, which will affect your sleep. Besides, you need to avoid smoking, drinking tea, coffee and alcoholic drinks before going to bed. These irritants can also affect sleep. Eating too much before going to bed may affect the quality of sleep;

4, regular sleep: don't go to bed too early or too late, often staying up late may have an impact on sleep, so to develop the habit of regular sleep, sleep every night from 10 to 10.

How to adjust the mentality, sleep well, relax before going to bed, and adjust the mentality when insomnia occurs.

Avoid overwork or hard work within half an hour before going to bed. Don't go to bed with thinking problems. Listening to light music before going to bed helps you sleep, and you should have a correct sleeping position. Generally speaking, you should lie on your right side, with your legs slightly flexed and relaxed naturally. Bend your elbow with one hand and put the other hand on your thigh.

Don't worry too much if you encounter insomnia occasionally. I'm sure your body will adapt naturally. Don't worry about the pain of insomnia, you will sleep naturally when you are sleepy. The more you worry about insomnia, the harder it is to fall asleep at night. Never rely on drugs. If you rely on sleeping pills to maintain sleep for a long time, it will not only be harmful to your health, but also produce dependence.

Arrange a regular life, develop good sleep habits and maintain moderate exercise.

The most effective way to avoid insomnia is to regularize daily life, form a regular habit of sleeping and getting up, and thus establish your own biological clock. Sleep time must be paid attention to;

The time to sleep well is from 9: 00 pm to 1 1 pm, from noon to 12 pm, and from 2 am to 3: 30 am. At this time, the human body's energy drops, the reaction is slow, the thinking is slow, and the mood is low, which is conducive to the human body's transition to slow-wave sleep and entering a sweet dream. Then, keep exercising for half an hour to an hour every day to make all the organs of the body flexible. You can take a walk to help you sleep before going to bed, but you should not exercise vigorously.

Turn off the lights when it's time to turn them off.

Bright lights will keep the body alert and easily lead to insomnia. This is not just about bedroom lighting. Half an hour before going to bed, try to turn off all unnecessary lights at home and send a signal to the body to sleep, which will help the brain to calm down quickly.

Good bedding

Good bedding can help you fall asleep and sleep well, and prevent your neck and back from being damaged during sleep. Please start by choosing a good mattress. Down products make you more comfortable and lighter than traditional bedding.

Please don't smoke.

Studies have shown that heavy smokers have difficulty falling asleep and easily waking up, with little rapid eye movement and deep NREM sleep. Because the residual nicotine will lose its effect within 2 ~ 3 hours after the last inhalation, smokers are often eager to smoke at night. Smokers who change their smoking habits will greatly improve their sleep. A study shows that if smokers who pack two packs of cigarettes a day give up smoking, the time they fall into sleep disorder will be reduced by half.

Drink only soft drinks

Alcohol is the oldest and most widely used sleeping aid. Even if many people are used to having a drink at night, it may mean trouble all night. It is difficult to fall asleep when drinking too much during meals, and it is difficult to sleep well when drinking during sleep. After the influence of alcohol disappears, REM sleep (inhibited by alcohol) takes up other sleep stages, so that the body can not get a deep rest, sleep will be divided into pieces, and wake up frequently in the morning.