Here are some effective prescriptions for everyone:
lukewarm bath
Taking a hot bath often has an immediate effect on relieving tension. We know that the temperature of water has different effects on people's mood and mental state. For example, cold water below body temperature can improve people's alertness, hot water above body temperature can promote blood circulation and increase the speed of metabolism, while warm water close to body temperature can calm people and stabilize their mood. So, if you feel that your nerves need to be relieved, you might as well take a hot bath before going to bed.
Hand-foot medicine
Pedicure, that is, foot care, is a branch of Chinese medicine. Because it is simple and easy to operate, and has obvious effects of relieving stress and relaxing nerves, it is well received by people. Pedicure is also a very good treatment for poor sleep. Many people have this experience and feeling. Do pedicure when you can't sleep, and sometimes fall asleep while doing it. Theoretically speaking, foot massage has obvious sedative effect on people's central nervous system and can produce obvious sedative effect. I suggest you have a try.
food therapy
There is another way to eat. We can regulate the function of the brain through food. Here, red dates are the first choice. Jujube can improve the inhibitory function of nervous system, which has been confirmed by a lot of medical practice. Sleep itself is an inhibitory activity. When you can't sleep well, you might as well make a plan and eat dates every day. Maybe it will work well. Then there is walnut kernel, which is rich in nutrition, especially contains a lot of phospholipids, and has a good nourishing effect on the human brain. If eaten regularly, it can not only promote sleep, but also improve people's memory ability, killing two birds with one stone. Finally, there is a kind of arborvitae seed, which is an ingredient in pine fruit and can be bought in Chinese medicine shops. Jujube, for example, has an obvious effect on improving the inhibition ability of the brain. In addition, pig heart and sheep brain can also improve sleep quality.
Let it be, let it be.
Many times, in the face of natural laws, you have no artificial methods available. At this time, your efforts are ineffective. At this time, you don't have to work hard, just let nature take its course. In this way, things tend to develop in a good direction. In addition, sometimes, people's efforts can not produce good results, but will make things worse. In fact, insomnia is like this. The more I want to fall asleep, the more I can't sleep. Because sleeping is an unconscious thing, if you are intentional, it will be counterproductive. Here, people's efforts sometimes will not have any good effect, but will make you more alert and unable to sleep.
The process of regulating excitement and inhibition
One of the core reasons for poor sleep is the disorder of excitement inhibition. Our brain has two basic processes of activity, one is excitement and the other is inhibition. When people are overly excited, it often leads to disorder in the process of excitement and inhibition. The result is that you can't sleep when you should sleep, and you can't get up when you shouldn't sleep. Therefore, fundamentally speaking, in order to completely improve sleep, we must adjust the process of excitement and inhibition. How? There are several aspects:
The first is to increase the amount of physical exercise. People don't want to exercise when they can't sleep well, thinking that they can supplement their rest by reducing exercise. Actually, this is not right. Exercise itself is actually a positive rest of brain activity. At the same time, physical exercise will enhance the excitement of the area in the brain responsible for exercise. After the excitement, it will be suppressed. Adequate physical exercise during the day will naturally induce drowsiness at night, making it easier for you to enter dreams. There are many forms of sports, including equipment sports in the gym, long-distance running on the playground, and competitive sports that pay equal attention to entertainment and fitness. No matter what exercise is effective, but if you want to have obvious effect in a short time, from the clinical experience, you can do more competitive sports that require at least two people to participate, such as finding someone to play table tennis with. When doing this kind of activity, the excitement of the cerebral cortex will be greatly improved. At the same time, this fast exercise can also divert your attention and make you have no time to think about those unpleasant things. In addition, the brain stem will secrete some pleasant endorphins during exercise, and your mood will be obviously happy after exercise, which can regulate the functional activities of the nervous system more effectively.
Finally, improve the excitement during the day. In other words, you can't sleep during the day, you should be more excited and excited to make yourself excited enough during the day. Tired at night will naturally induce inhibitory activities and make people fall asleep. One thing that needs special emphasis is also a common mistake made by many people who can't sleep. When they can't sleep at night, they will make up for it during the day. As a result, they fell asleep during the day, but did not sleep well. They should sleep normally at night, but they can't sleep now because they have slept during the day. This aggravates the degree of insomnia and creates a vicious circle. This vicious circle is the fundamental reason why many people's long-term sleep state is not easy to improve. Therefore, efforts should be made to break this vicious circle. Don't sleep too much during the day, and sleep at night. Being excited enough during the day will naturally induce depression at night, and it is natural to sleep.