1, daily diet: If you want to help sleep, you can start by changing your daily eating habits. Scientific and reasonable eating habits can not only keep the body in a healthy state, but also help to maintain a good sleep state. Some people who have difficulty sleeping may have indigestion, so it is suggested that the daily diet should be light and easy to digest, and avoid overeating, especially before going to bed. Do not eat, eat less fried, spicy and irritating food for dinner, and avoid drinking a lot, so as not to increase the burden on the gastrointestinal tract and lead to sleep difficulties. Avoid drinking plenty of water before going to bed, so as not to stimulate the gastrointestinal tract and urinary system, resulting in frequent toilet visits and inability to sleep. At the same time, don't drink coffee or strong tea before going to bed, so as not to stimulate nerve excitement and lead to insomnia;
2, proper exercise: If you want to help sleep, you can improve it by doing physical exercise during the day, such as running, climbing, fitness and so on. It can promote dopamine secretion in the brain and improve night sleep. At the same time, we should also pay attention to avoid staying in bed for a long time during the day or taking a nap for too long, which is conducive to helping sleep at night;
3, preparation before going to bed: To help sleep, we must first avoid staying in bed for a long time. Many people are used to lying in bed directly after meals, which is not conducive to digestion and falling asleep as soon as possible. It is suggested that you stay in bed when you sleep, avoid playing mobile phones, reading books and playing video games in bed, and develop a good sleep time. Drinking milk, soaking feet and taking a hot bath before going to bed also contribute to sleep. Before going to bed, you should also pay attention to avoid playing exciting games or watching movies to cause nervous excitement;
4. Create a good sleeping environment: Creating a good sleeping environment also plays a good role in helping sleep. First of all, it is necessary to ensure that the indoor environment temperature and humidity are appropriate; Secondly, closing doors and windows can keep the surrounding environment quiet; In addition, it is necessary to ensure that the living room environment is dark and avoid strong light stimulation, which will help the brain secrete melatonin, improve sleep and help it fall asleep; Finally, choosing a soft and comfortable quilt will also help you fall asleep;
5. Clinical treatment: If the difficulty of falling asleep persists, which affects the health and daily life, it is recommended to seek medical advice in time and improve relevant examinations. If you have definite sleep disorder, you should receive relevant clinical treatment according to your doctor's advice. You can help sleep by taking diazepam, estazolam and other drugs orally. You can also choose Chinese patent medicines with sedative effects such as Ziziphus jujuba seed paste and Shenning tablets. If necessary, you can also help sleep through psychological counseling and psychological behavior therapy.
Staying up late often may lead to diabetes, eye injury, obesity and decreased immunity.
1. The emergence of diabetes:
Frequent staying up late will lead to insufficient sleep, activation of stress system, enhancement of sympathetic nerve excitability, increased secretion of cortisol and adrenaline in the body, insulin resistance, glucose metabolism disorder and diabetes.
2. Injury to eyes:
Staying up late is easy to damage your eyes. If you are tired for a long time, your eyesight will decline. If you stay up late, you will have serious consequences such as blurred vision.
3. Easily lead to obesity:
Shortening sleep time will reduce the secretion of leptin in the body, which is an important factor to suppress appetite. Lack of sleep can lead to increased appetite, and eating too much food can lead to obesity.
4. Reduce immunity:
When staying up late, the body has been in a state of consumption, and the body's resistance to the outside world has been in a state of work, so the repair time will double.
Often staying up late may also lead to stomach problems, so it is recommended to have good sleep habits.