10 insomnia hypnosis coup
1. Drink hot milk
Drinking a cup of hot milk before going to bed can increase the secretion of insulin in the human body, promote the secretion of serotonin in the brain and promote 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.
Moderate physical exercise during the day will help you fall asleep at night.
Walking during the day, Qigong, Tai Ji Chuan and other exercises can improve the regulation ability of human autonomic nerves, relax them and help them fall asleep quietly at night. But it is not suitable for overwork and exercise within half an hour before going to bed. Don't try to make yourself tired to sleep through strenuous exercise, and the result is often counterproductive. If you have the habit of exercising in the evening or evening, it is best to do it 2 hours before going to bed.
3. Keep an optimistic and peaceful attitude.
Be emotionally stable before going to bed. Don't go to bed with problems. Put them aside for a while. Don't think about things. You can keep them for the next day. Close your eyes and go to sleep quietly. Take a deep breath, listen to slow-paced light music or songs, and ease the chaotic mood with the rhythm of music. Some people feel nervous because of poor sleep or insomnia for several days in a row, and think that their brains will get sick without rest, which leads to excessive anxiety. The more nervous you are, the more you want to fall asleep, which is counterproductive.
Regular life is the most effective way to avoid insomnia.
Get into the habit of sleeping and getting up regularly, follow your own nature, sleep at the time you are used to, and establish a good biological clock. Avoid sleeping in on weekends and holidays. Sleeping too much is not good for people. Sometimes I sleep late because of something, but I still have to get up on time in the morning to avoid the interference of the biological clock.
A good environment helps you fall asleep quickly.
Keep the bedroom clean and quiet, away from noise and light stimulation. The temperature should be appropriate, and the best temperature is 18 ~ 20℃, so as to be warm in winter and cool in summer. If the indoor air is too dry, you should sprinkle water on the floor or use a humidifier. Keep the bedroom ventilated and open the window before going to bed. Choose a comfortable bed, usually a brown elastic bed with moderate hardness or a cork mattress. The hardness of the pillow should be moderate.
6. Have a correct sleeping posture.
When we sleep, we choose a sleeping position that makes us most comfortable and relaxed. Generally, we sleep on the right side, with our legs slightly bent and our whole body naturally relaxed. One hand is bent in front of the pillow, and the other hand is naturally placed on our thighs. This sleeping position is the best.
7. Insist on habitual activities before going to bed.
Create a conditioned reflex mechanism conducive to falling asleep. Relaxing before going to bed, such as taking a hot bath, soaking feet and listening to light music half an hour before going to bed, is helpful to sleep. As long as it persists for a long time, it will be established? Sleep conditioning? .
8. Diet regulation
Dinner should eat a light diet rich in protein and vitamins, and try to eat less indigestible or greasy irritating food.
Choose some foods that are helpful to nerve function in daily diet, such as river fish, marine fish, oysters, shrimp, sunflower seeds, jujube, pork liver, pork loin, walnuts, peanuts, apples, mushrooms, peas, milk and so on.
Whether we are too full or too hungry, it will affect the quality of sleep. If we are hungry all the time, we will definitely not be able to sleep. If we eat too much, we will stay awake for a long time. Chinese medicine believes that if our stomachs are not harmonious, we will be restless, so we'd better have a full dinner.
Try to avoid drinking alcohol, coffee, tea, cola and other stimulating drinks 2 hours before going to bed, so as not to affect normal sleep due to mental excitement or frequent urination. Many people think that drinking helps them sleep. Although it is easy to fall asleep after drinking, it is not lasting and it is difficult to fall asleep after waking up.
9. Wash your feet with hot water before going to bed
There are many reflex zones of human organs on the soles of feet. After washing feet with warm water of 40℃ ~ 50℃ before going to bed, rubbing the soles of feet for a while can stimulate the reflex area of feet, adjust the functions of various organs, and make them run in harmony, which is helpful to restore the physiological routine of human body. Rubbing your feet to keep warm in winter will make you feel relaxed and comfortable and help you sleep.
10. Take a bath before going to bed
Taking a bath will raise your body temperature and make you sleepy. Water temperature is 37℃? 40℃ is appropriate. More than 40℃ will make the heart beat faster, stimulate the sympathetic nerve, and make people too excited to fall asleep. The appropriate time is 20-30 minutes. It is easy for people to fall asleep when their body temperature drops, and their body temperature will rise after taking a bath, so it is best to take a short interval after taking a bath and go to sleep after the body temperature drops.
Eight natural hypnotic foods have high quality sleep.
1, banana
Weight loss bananas are actually wrapped in skin? Sleeping pills? Besides stabilizing serotonin and melatonin, it also contains magnesium which can relax muscles. In addition, eating bananas before going to bed will not lead to obesity, because bananas are low in calories and rich in dietary fiber, which can promote defecation.
2. Chrysanthemum tea
Chrysanthemum tea is the first choice for preparing tea drinks before going to bed, mainly because it has a soft sleep effect and is the best natural prescription for calming the nerves.
3. Hot milk
It has long been known that drinking a cup of warm milk before going to bed is helpful to sleep, because milk contains tryptophan, which can play a calming role like amino acids. Don't worry, drinking milk before going to bed will not only make you fat, but also replenish calcium in your body.
4. honey
Put a little honey in your hot milk or herb tea. Some glucose can prevent your brain from producing vegetarian food, which is a recently discovered neurotransmitter related to staying awake.
A large amount of sugar has an exciting effect, but a small amount of glucose can stimulate the brain to secrete orexin (phenyldihydroquinazoline), which is a newly discovered neurotransmitter related to thinking response. So a few drops of honey in warm milk or vanilla tea can also help you relax before going to bed.
5, almonds
Almonds contain tryptophan and are a good medicine for relaxing muscles? Magnesium. Therefore, eating a small amount of nuts beneficial to heart health is another coup of hypnosis!
6.longan
Longan is sweet and warm, and has the effects of nourishing the heart and brain, nourishing blood and calming the nerves. Drinking longan tea or taking longan white sugar soup before going to bed can effectively improve sleep.
7.walnuts
Walnut can effectively treat neurasthenia, amnesia, insomnia and dreaminess. Take japonica rice, walnut kernel and black sesame, simmer into porridge and eat it with sugar before going to bed.
8. Kiwifruit
Rich in calcium, magnesium and vitamin C, it has the effect of stabilizing mood and helping people fall asleep.