First, don't care too much about the amount of sleep. The requirements for the amount of sleep vary from person to person, and so do people of different ages. The younger you are, the more you need sleep. With the increase of age, sleep will gradually decrease. A person doesn't have to sleep eight or seven hours a day. A reasonable amount of sleep should be based on the fact that he has been troubled by insomnia for many years. He is in a particularly good mood at night and can't sleep until midnight. Finally, he can only sleep for three or four hours every day and wake up early in the morning. Now I have slept soundly because I pay attention to health care. The point is that self-suggestion is very important. Can't sleep, can't sleep. Just think of something light and happy. Even if you are sleepy during the day, sleep for half an hour at noon 1 p.m. If you sleep too much during the day, it may be more difficult to fall asleep at night. Besides, you exercise at five or six o'clock in the evening 1 hour. If you are not tired, you can extend the exercise time, but don't exceed 9 pm. You can sleep when you are tired. Are you tired enough to go to bed? Some things have a price to pay, so exercise! )
Insomnia and impatience will aggravate insomnia symptoms. If you have nothing in your heart, you have the habit of reversing black and white, and you have to force yourself to correct it. At four or five o'clock, it is the time when the lung meridian runs and the blood gas is distributed to all organs of the whole body. It is very bad for your health to wake up for a long time at this time. Moreover, the lung meridian is not smooth, and qi and blood are insufficient after waking up. Eat more foods that nourish yin, enrich blood and tonify kidney.
There are many methods for reference on the Internet. The point is that self-suggestion is very important. You can also listen to a psychological hint given by the hypnotist.
Usually you can eat more red dates, sesame seeds, black beans and black rice.
Take Ziyin Qingfei oral liquid before going to bed, take a tablespoon of lettuce pulp and dissolve it in a glass of water. Because this milky white juice has the effect of calming the nerves and has a certain hypnotic effect.
Eat an apple before going to bed. Or put a peeled or cut citrus on the bedside table, so that people with insomnia can smell its fragrant smell, which can calm the central nervous system and help them fall asleep.
Mash the onion properly, put it in a bottle, cover it, put it on a pillow and smell it before going to bed, and usually fall asleep after a while. Relieve fatigue, stay happy, and be able to work and study hard for a day. On the contrary, if you care too much about the amount of sleep, you will often feel uneasy because you don't sleep for half an hour, which can only be harmful to "sleeping well."
Second, pay attention to eating habits. Don't eat too much at dinner and don't sleep on an empty stomach, both of which will affect people's sleep. Eating dairy products or drinking a glass of milk before going to bed will help you sleep. Avoid drinking a lot of alcoholic beverages including beer and other alcoholic beverages before going to bed. Although they can make people fall asleep, they will affect the quality of sleep. When the calming effect of alcohol wears off, you will wake up immediately. In addition, caffeinated drinks such as coffee, tea, cola drinks and chocolate should not be drunk before going to bed, because they will stimulate people's brains and nerves.
Third, relax yourself. Avoid stimulating work and entertainment before going to bed, and don't engage in excessive mental activities. Doing some relaxing activities, such as taking a hot bath, reading some entertaining books and newspapers, watching some relaxing TV programs and listening to some soft and lyrical light music, will undoubtedly be of great benefit to people falling asleep as soon as possible.
Fourth, let the bed only play the role of sleep. Don't let the bed become a place for you to study and work. Reading books, reading newspapers or talking about exciting topics in bed will weaken the direct connection between bed and sleep. A good sleeper often falls asleep with his head next to the pillow. This is because he only let the bed play a single sleep function for a long time, so as to form a conditioned reflex.
Fifth, create a good sleeping environment. The influence of environment on sleep is obvious. It is difficult to change the big environment, but there are still many things that can be done to change the small environment. The light in the sleeping area should be dark, and the bedroom should be isolated from outdoor light with thick curtains or shutters; If there is a lot of noise outside, pay attention to closing the doors and windows when sleeping. In addition, comfortable and reasonable bedding is also good for improving sleep quality. Choose pillows that are highly in line with human science, mattresses with suitable hardness and sheets, bedding that will not cause discomfort, and will not affect sleep because of various discomforts.
Sixth, adopt a proper sleeping position. The position of human heart is to the left, therefore, it is best for healthy people not to sleep with the left position; When sleeping on your back, don't put your hand on your chest to avoid heart compression and nightmares; When sleeping on your side, you should prevent the pillow from pressing the rib gland and causing salivation. For a healthy person, the best position to sleep should be the upright or supine position, which will not oppress the heart, but also help the limbs to relax and rest. But for patients. The best sleep depends on the patient's condition and disease type. Patients with heart disease should take a half-sitting and half-lying sleeping position, which can increase vital capacity, reduce the amount of blood returning to the heart and improve breathing; Patients with lung diseases and chest diseases should sleep in the affected position, which can reduce chest pain caused by respiratory exercise and make the healthy side's vital capacity not affected by lateral position.