First, go to bed on time. Insist on sleeping at the time you are used to. At this time, the body will reactively ask for rest, and the same is true for weekends and rest days.

Second, keep the bedroom air circulating and the temperature appropriate. A good environment will help you fall asleep quickly. The optimum temperature is 18-20℃, and the floor should be watered in dry weather.

Third, stick to the habitual activities before going to bed. Do some activities that you are used to before going to bed: drink herbal tea, drink milk, take a bath, keep a diary or listen to music for a while.

Fourth, try to eat less indigestible or greasy or irritating food at night, and don't drink alcoholic or caffeinated drinks 2 hours before going to bed.

5. Don't do strenuous exercise before going to bed. If you have the habit of exercising in the evening or evening, do it 4 hours before going to bed.

6. Don't go to bed with problems. If there is any problem that can't be solved at the moment, you can write it down and think about it the next day.

Seven, don't use your brain too much before going to bed. Thinking hard will excite the brain and make it difficult to be quiet.

Washing your feet with hot water before going to bed will make you feel more comfortable and beneficial to your health.

Nine, bedtime activities should be contrary to the main activities during the day. For example, manual workers should read books, newspapers or listen to some music before going to bed, while mental workers can do some slight physical activities, such as walking and doing exercises.

Ten, go to bed, if you are not sleepy, it is best not to fall in love with bed, get up and do something, and then go to bed when you are sleepy.

(1) Normal and natural mentality. There is no need to worry too much about insomnia. The more nervous you are, the more you force yourself to sleep, and the result is counterproductive. Some people are so nervous that they can't sleep for days on end. They think that if the brain goes on like this, it will not be short-lived and will get sick. Excessive anxiety caused by this kind of worry is more harmful to sleep itself and its health.

(2) Find and eliminate the causes of insomnia. There are many factors leading to insomnia, which have been mentioned before. With a little attention, it is not difficult to find. If the cause is eliminated, insomnia will heal itself. For insomnia symptoms caused by the disease, seek medical advice in time. Can't think that insomnia is just a minor problem, not a disease, delaying treatment.

(3) Physical and mental relaxation is beneficial to sleep. Take a walk outdoors before going to bed, relax yourself, take a bath or soak your feet with hot water before going to bed, which is conducive to smooth sleep. There are many specific ways to induce people to fall asleep, such as relaxation exercises, which have been circulated among the people and can be used. In addition, two simple methods are introduced:

(1) Close your eyes and enter the static method. After going to bed, close your eyes first, then open your eyes slightly to keep in touch with the outside world. Although mental activity is still in operation, the tension of sympathetic nerve activity has been greatly reduced, which induces the human body to gradually enter a sleepy state.

(2) Ming and Ancient Heaven Method. After going to bed, lie on your back and close your eyes, cover your left ear with your left palm, cover your right ear with your right palm, and tap the back of your head with your fingers to make it hear the whirring sound. The number of bounces until you feel slightly tired. After you stop bouncing, your head will slowly get close to the sleeping pillow, and then it will naturally be placed on your sides, and you will soon fall asleep.

(4) Sleep induction. Listening to plain and rhythmic sounds, such as the sound of trains running, the chirping of crickets, the sound of dripping water and the sound of falling spring rain, or music hypnosis tapes, is helpful to sleep and can also establish conditioned reflex to induce sleep.

(5) drink hot milk. Drinking a cup of hot milk with sugar before going to bed can increase the secretion of insulin, increase the entry of amino acids into brain cells and promote the brain to secrete serotonin for sleep. At the same time, milk contains a small amount of morphine-like substances, which has the effect of calming and calming the nerves, thus promoting the human body to sleep peacefully.

(6) Appropriate sleeping position. Of course, the sleeping position is comfortable and can vary from person to person. However, it is better to sleep on your side. Cao Cishan, a health care expert, pointed out in Sleep Tactics: "Lie on the left side and bend your left foot, bend your left arm, hold your head with your hand, stretch your right foot, and put your right hand between your right thighs. The right bit is the opposite. " This sleeping position is conducive to relaxing the whole body and sleeping soundly.

(7) If you are tired and have difficulty sleeping, you may wish to eat apples, bananas, oranges, oranges, pears and other fruits. Because the fragrance of this fruit has a calming effect on the nervous system; The sugar in fruit can inhibit the cerebral cortex and make it easy to fall asleep.

(8) If insomnia is caused by being away on a business trip and not adapting to the environment, first make psychological preparations, take the initiative to adjust, and get ready, so as not to sleep well because of nervousness. At the same time, you can also use the above methods to help sleep, so as to avoid insomnia.

With the above methods, you can fall asleep without talking or thinking; Sleep first, then sleep, that is, don't use your brain too much before going to bed, eliminate all distractions after going to bed and keep quiet; In addition, paying attention to quiet bedroom environment, fresh air and suitable bed can improve the quality of sleep. Have a good sleep and get up naturally refreshed.

I wish you get rid of insomnia as soon as possible and sleep till dawn! ! !