1. Head massage to relax
Before going to bed 1-2 hours, adjust your state and do a head massage. You can gently comb your hair with a massage comb, or you can simply put your hands and five fingers into your hair and gently close them together, gently pull them up 20 times, relax your wrists, and gently pat your head 20 times with your palm. This will help to relax the scalp.
2. Adjust your breathing and relax your muscles
Keep lying flat or sitting in a comfortable environment, gradually relax and tense each group of muscles, and experience the difference between muscle relaxation and tension. At the same time, deep breathing can relax the muscles of the whole body and induce the brain to be in a relaxed state. If the air contains high concentration of negative ions, it can actually help sleep, because negative ions can reduce the content of serotonin in brain tissue, increase the oxygen supply to the brain, stabilize autonomic nervous dysfunction, and thus promote sleep. It is suggested that you can wear a pair of fish sleeping caps to improve the microcirculation of the head, stimulate the secretion of neurotransmitters and hormones in the brain and promote sleep.
Listen to lullabies or soothing music.
In the music environment, people's attention will be diverted, which can help you get out of nervous mood and enter an ethereal state. It's also helpful if you can go into meditation. When meditating, you can choose a specific scene or thing, such as a waterfall, a seaside or a tree, and concentrate on it to avoid mental interruption.