Exercise is a very good way for families who have difficulty sleeping for a long time. Running, skipping rope and playing badminton are all very good choices, but remember not to do too strenuous exercise.
2, smell the fragrance to help sleep, put flowers and plants that help sleep, aromatherapy.
There are many plants that can help us relax and sleep, such as jasmine, aloe, lavender, rosemary and so on. If you think it is troublesome to grow plants, you can also use convenient and simple sleep-promoting aromatherapy.
3, food to help sleep, hot milk, lily, millet, etc.
You can drink a cup of warm milk before going to bed, and don't drink coffee, green tea and other foods or drinks that will excite your brain before going to bed. You can add some food to help you sleep when you eat.
4. Isolate external interference sound, light, etc.
Many people can't sleep because they can't calm down. They can't sleep when they hear any noise or light hitting their eyes. In this case, we can block some noise with sound-proof earplugs and block light with eye patches. If you can calm your mind, you can have a good sleep.
5. Protect yourself and hold a pillow
Some people find it difficult to sleep because of serious insecurity. When they sleep, they like to hide under the quilt or hide themselves in other ways. In this case, when there is no quilt, you can try to hug a pillow or a plush toy. If you are afraid of the dark, put a nightlight in front of your bed.
6. Choose the sleeping position that you think is the most relaxing.
The most important thing in sleeping is to relax. You don't have to be as stiff as sitting in a classroom or office. You can find a sleeping position that you think is the most comfortable and relaxing, and then have a good sleep.
7. Books and movies that help you sleep Choose books or movies that you think are boring.
I really can't sleep in bed. I can prepare a book at the bedside that I don't like or even extremely boring, and read it carefully. Like I hate reading history books, I want to sleep after reading a few pages carefully. Or watch some movies with a particularly slow pace and monotonous plot, and you may feel sleepy after watching them.
Experts say that diet and sleep are inextricably linked, especially before going to bed, people with insomnia are always eager to have a good sleep. In fact, as long as we pay attention to adjusting our eating habits before going to bed, it can help us fall asleep to a great extent.
Hypnotic food 1, a bowl of high-quality supper.
The combination of foods rich in carbohydrates and dairy products increases the content of tryptophan in the blood and helps sleep. Therefore, eating a small bowl of high-quality midnight snack, such as oats and milk, yogurt and biscuits, or bread and cheese, will help you fall asleep as soon as possible.
2. Have a snack before going to bed
If you have insomnia, adding some food to your stomach may help you fall asleep. But no matter what you eat before going to bed, it can only be a small amount. Eating too much will increase the burden on the digestive system, make you uncomfortable and prevent you from sleeping peacefully.
Step 3 beware of recessive caffeine
Drinking a cup of coffee at night may affect sleep. Not surprisingly, even a small amount of caffeine can cause sleep disorders. In order to sleep better, you should quit all caffeinated diets, such as chocolate, cola and tea, after noon every day.
4. Foods rich in tryptophan
Drinking a glass of warm milk before going to bed is helpful to sleep, because dairy products contain tryptophan, a substance that promotes sleep. So, what should I eat before going to bed? We should choose foods rich in tryptophan, such as bananas and oats.
Music Helps Sleep Deuter- Full Moon Deep Sleep in the East [MP3! ]
Album introduction:
Deuter's first album was released by Kuckuck Company at 197 1 Over the years, Deuter's spiritual exploration has made him travel all over the world, most of which is India. He used to live in a retreat in a rural Dojo, studying Indian music and recording several albums. Deuter's music style is characterized by soothing melody and cheerful rhythm. He combines different styles of East and West into music, which also makes it very popular.
The complexity and fast pace of the city bring long-term chronic fatigue and mental stress. This kind of music has a gentle melody and euphemistic tone, creating a particularly peaceful atmosphere and helping insomniacs overcome factors that are not conducive to sleep. It is the best choice for sound therapy to improve sleep quality. Music therapy can really show people's feelings and feelings, and the emotions revealed by feelings have a similar atmosphere to the music they listen to. This album Deuter uses some specific instruments, arrangements and audio, with moderate rhythm and speed, which is different from ordinary light music that makes people relax and sleep. But according to different psychological states, Deuter uses music therapy similar to what he feels now to activate our biological intuition and improve our sleep to the greatest extent.
This album "East of the Full Moon" is music as soft as quiet moonlight, which is suitable for listening at night. Besides a busy day, it brings a quiet and good sleep.
Album tracks:
0 1. dame Shane
02. East of the full moon
03. Vibrant dusk
04. Silver Moon Cloud
05. Mafa lamp 1
06. Black velvet flirting
07. Earth Shadow
08. Mafa lamp 2
09. Dawn light
Tony O 'Connor Tony O 'Connor-Dream Time Prenatal Sleep Music [MP3! ]
Album introduction:
Tony O“Connor, an Australian master of meditation music, is good at making meditation music with various backgrounds. This album "Dream Time" depicts a peaceful dream world.
It was late at night, and the whole city was immersed in a quiet sleep. The bright moonlight shines on the whole earth, as if coated with a thin layer of frost. Those who are asleep, he is a quiet dream, or a tired dream, or an empty dream. Life should have dreams, but we don't want this kind of realistic life to live in dreams. This is a beautiful space that creation gives us, and we should dream as much as possible in our dreams.
Album tracks:
0 1. lullaby of nature (lullaby of nature)
02. Magic (Magic)
03. Good night (good night)
04. Night light (night light)
05. Dream Time (Dream Time)