Stay up late if you have something to do, and get used to staying up late if you have nothing to do.

But it's really hard to find out when you want to stay healthy and when you want to go to bed early. .....

How can I sleep when I am used to staying up late? ...

Damn, I can't sleep! !

A minute passed, ten minutes passed, an hour passed,

Look at your watch again ... it's only a few hours before dawn. ...

Why is it so hard to sleep, T-T?

I believe that there are definitely many people in this situation. A post appeared on Reddit recently.

A netizen who is deeply troubled by similar problems asks for help online:

"Those who lie down and sleep for a few minutes, how do they do it! ! ? "

In just one day, there have been many netizens who can sleep for two seconds after lying down to give some constructive suggestions.

Maybe you may need it in front of the screen ~

This problem has been bothering me for 15 years. Now I have overcome this problem. Let me try to give some advice.

1. Practice controlling your breathing before going to bed to slow it down.

You can use some form of meditation.

If your goal is to fall asleep naturally, then don't smoke anything you shouldn't smoke in the afternoon.

It is easy to fall asleep after running, taking a hot bath and doing some breathing exercises.

It's best to eat light food (don't sleep hungry, I don't care what other theories say, but personally, sleeping hungry is really torture)

6. Read a book while still awake but a little sleepy;

Don't use your mobile phone for an hour before going to bed;

It is best to keep the brightness of the mobile phone screen in eye protection or night mode at all times.

7. While meditating and breathing, you can try to "turn off" your brain. Don't think about anything. It's best to keep your brain focused on things that are repeated. In daily life, I like cycling, driving, skiing and so on, so when I lie down at night, I will imagine myself driving all the time on the expressway at night, just like many people flock sheep, but this way is cooler. When you find that you are distracted, you must deliberately pull your attention back, so that you will do better and better, and you will fall asleep more easily. )

I have been sleeping like this since I was a child. I didn't realize at that time that this method was actually meditation.

My method is this: start from the top of your head, focus on a certain muscle or an area at a time, consciously relax this muscle, imagine it falling asleep slowly, and so on. If you find yourself awake on your toes, start from the top of your head.

During this period, you will be surprised to find that your body, which you thought was completely relaxed, is still in a state of tension in many places.

Doing some full-body massage regularly will also have unexpected effects! The muscles of our bodies are actually very tense most of the time, and sometimes we don't even realize it.

For a long time, I always felt that the pillow fell asleep strangely, which made people unable to sleep well. I kept buying pillows during that time just to find a comfortable and fluffy one.

But I've tried everything, but I'm uncomfortable and my neck is under great pressure.

Then one day I went for a full body massage, including my neck. This massage has really brought about great changes. Back home, lying on the pillow again feels as comfortable as lying on a soft cloud!

First of all, I will adjust my bedroom to the most suitable sleeping environment, which means I will turn off my cell phone or put it in flight mode, and close the door to make sure that no noise or lights disturb me.

Psychologically, if I really can't sleep because of anxiety or stress, I will imagine a spiral staircase in my mind, which doesn't necessarily lead to anywhere. Anyway, I will imagine that I have been going downstairs and breathing slowly.

Stay "tired" and you can sleep for a few seconds.

It used to take a long time to fall asleep, and I stayed in bed for more than an hour thinking about some messy things before falling asleep.

Later, since I had a baby, I was tired into a dog every day. ...

I can't sleep if the baby doesn't sleep. I get up at 5 o'clock every morning and go to bed at 9: 30 in the evening. Because I am too tired, I usually fall asleep.

Of course, I'm not saying you have to have children. I mean you should spend more energy, such as going to the gym, not sleeping in in the morning and so on. When you are tired enough, you can naturally sleep against the clock.

I once thought I had a problem with my sleep, but later I realized that the real problem was that I slept and got up at a very uncoordinated time every day.

Sometimes I go to bed at 2 am and get up at 6 am, sometimes I go to bed at night 1 1 and get up at morning1. In short, the time to go to bed and get up every day is chaotic.

I think it is this problem that affects the rhythm of the body and the release cycle of melatonin. Now I have a baby at home. Basically, I sleep at around 10: 30 every night and wake up at 6: 30 in the morning.

Taking care of children is one thing, but I think the real reason why I can fall asleep so easily now is because I adjust the time of going to bed and getting up every day.

Maintain a regular and stable sleep pattern.

Don't drink coffee or eat caffeinated things 8 hours before going to bed.

Sleep when you feel tired for the first time (and get up when you open your eyes, otherwise you will have a headache like me because you sleep too long. )

Don't always sleep on the sofa, never, or your body will become a zombie in the future.

Don't eat too much 0 to 2 hours before going to bed, especially indigestible food. If you are hungry, have a snack.

Don't have anything with a screen in the bedroom (telephone, TV), and don't use it before going to bed 1 to 2 hours.

Make your bedroom a quiet area, just for sleeping, so that when you lie in the bedroom, your brain will naturally know it's time to sleep.

Gradually relax muscles: after lying down, relax from the feet, imagine that "the feet are going to sleep", and then follow this method up to the thighs, hips, etc., and finally to the end.

Take a hot bath before going to bed.

Before going to bed, write down the messy things in your mind and clear your mind.

Don't do strenuous exercise before going to bed, because too strenuous exercise can easily eliminate drowsiness, and it is ok to do some light exercise.

I usually fall asleep quickly. Here are three methods I often use:

Do not use any electronic products: do not use any electronic products such as blue screen for 2 hours before going to bed, and do not use them after waking up 1 hour. The screens of all electronic products will be adjusted to warm colors and low brightness, which can reduce eye fatigue. 1 A few hours before going to bed, I will dim the lights in the room (not completely, but enough to change the atmosphere of the room).

Routine before going to bed: Take a bath first, then brush your teeth, put on your pajamas, turn on two portable fans to produce some white noise that can help you sleep, and finally turn off the lights. My bedroom is only used for sleeping and changing clothes. Apart from the above two things (work is usually done on the coffee table outside), I won't do anything in the bedroom so that my brain will know it's time to sleep every time I enter the bedroom.

Relax your muscles gradually: (The method is the same as above. )

I hope I can help you!

It will help to put a notebook on the bedside table. If you are worried about something or want to remember something important, write it down so that you won't forget it. Your worries and thoughts are recorded, which helps to clear your mind and help you fall asleep faster.

I'm the kind of person who sleeps every second.

This is mainly because I have a fixed time to sleep and get up every day (12 pm, 7 am), so my body is used to this rule. I start to feel sleepy at around 1 1: 45 every night, and usually fall asleep within a few minutes after lying down.

Even though I may stay up late on Friday, I can still wake up at 7 o'clock on time, and I am still full of energy.

Another helpful thing is not to bring your mobile phone/tablet/notebook to bed. I usually use it before washing at night, and then I don't touch it.

Trying to form such a rule, the first week may be painful, but when you get used to it, you will really sleep like a baby.

1. Doing some stretching exercises or simple yoga before going to bed can help me sleep better, which is very important to me. I usually do yoga with YouTube videos. I always feel that daily life always makes me nervous, but stretching can really help me to relax my tension, relax my muscles and fall asleep more easily. At the same time, the gentle voice of the yoga instructor can also relax me and empty my mind.

Maintaining good sleep hygiene is a cliche, but it is really important. Don't lie in bed playing mobile phone and watching TV, and don't take too many naps. Do not drink coffee at night. Go to bed and get up at about the same time every day, even on rest days. Or at least don't stay up late or get up too late. Like me, I usually get up at 8 o'clock on weekdays and 9 o'clock on weekends.

Don't do any activities that stimulate the brain before going to bed, such as playing games and watching TV dramas.

A cup of hot drink will also help, and things like chrysanthemum tea or warm milk will make you feel relaxed.

A busy day will make me fall asleep quickly, so don't waste time watching TV, surfing the internet, doing housework, walking, exercising and even playing guitar. Anyway, just do something.

6. It is also useful to download an app that can play white noise. I like listening to the sound of rainy days.

7. I prefer to use dim lights before going to bed at night (I have a few small lights that are not very bright) than bright ceiling lights.

I have my own designated sleeping position: prone, legs slightly apart, one hand holding a plush toy, the other hand pressing under the pillow. I fell asleep as soon as I used that posture.

Sleeping at about the same time every day, usually a few weeks can change your sleep.

I take a nap in the office after lunch every day. At first, it may take me 10 minutes to fall asleep completely, but now I can fall asleep as long as I lie down for 30 seconds, even if I am not sleepy at that time.

Don't consume caffeine for at least 4 hours before going to bed. Focus on making your breathing slow and deep. Pretend to fall asleep by breathing, and cheat your body by pretending to fall asleep, so it will be easier and faster to transition to real sleep.

Get up early; Do not drink coffee before going to bed; Don't play with your mobile phone before going to bed.

Quit smoking.

Try to have a baby, and every minute counts.

If you want to go to bed early tonight, you can try duck ~

ref:/r/AskReddit/comments/d5vhb 2/to _ the _ people _ who _ lie _ and _ fall _ sleep _ within/？ Embedding & ampref = share

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Wow, Kawang: I just have a small theater in my head before going to bed every day. It's super effective.

Civet's round wooden mother: It's still too little overtime.

Thirteen ninety-three: I tried to fantasize about skiing or riding a bike, but the more I think about it, the easier it is to think in my mind: I am cool when skating on snow and handsome when riding a bike. Why don't I have a boyfriend ... more likely to suffer from insomnia? ...

Yasuzawa Rixing: What if you are afraid of the dark? When I turned off the light, I began to think about all kinds of monsters and beasts. It's hard to sleep without turning off the lights. Very uncomfortable! I want to overcome it myself and turn off the lights when I sleep. As a result, I got hairy from my toes, and then I had to turn on my cell phone all the way to the top of my head … I can only sleep when there is light. Really tired.

CuirNvelvet: I wake up instantly as soon as I lie down. I have tried various methods for many years, such as fitness, breathing, working overtime and drinking. In a word, I'm too tired to sleep. Later, I went to the psychiatric department and found that it was anxiety.

Archangel Lu: At present, the best way is to adjust your breathing. Breathe slowly and regularly, and you will soon fall asleep. Personal tests are effective.

I am thinking about how to be happy: with all due respect, the most effective way is to read a professional book carefully. I feel sleepy when I look at it. A few more conditioned reflexes and I fell asleep.

Round teapot: People who really sleep in seconds say that there is no "what to do", lying flat, closing their eyes and falling asleep.

…………………………

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