We often regard insomnia as a way to regulate sleep. Good sleep quality can make the next day's work and study full of vitality, but if we don't sleep well, it will have a great impact on our health. So, here are some ways to restore sleep.

The method of conditioning sleep 1 1, preparation before going to bed is very important.

In order to have a high-quality sleep and fall asleep easily, besides maintaining a good attitude, physical care is also very necessary. Take a hot bath before going to bed to relieve the fatigue of the body and let the body relax as much as possible, which will make you feel very comfortable. Time cannot be too short. When taking a bath, try to feel the comfort brought by warm water and relieve every cell of the body. In terms of time, try to keep it around 1 hour before going to bed, and don't wash and sleep. It's more exciting this time, so it's probably hard to fall asleep.

Step 2 use comfortable bedding

Comfortable bedding is a good hardware condition, which can ensure us to fall asleep quickly and sleep well, so people who often sleep badly should pay more attention to using comfortable bedding. The bed should not be too soft. The standard is to put a weight of 3000 grams on the mattress, and the depression of the mattress is about 1 cm. Pay attention to the height of the pillow. Too high or too low may make your neck ache and you can't sleep well.

Step 3 stare at the ceiling

Looking up at the ceiling in a daze will stimulate the parasympathetic nervous system, which will help lower blood pressure and make breathing smoother. At the same time, slowly counting down to 60 also helps to concentrate and eliminate distractions.

4. Sit-in hints

Find a comfortable place to sit down before going to bed, gently close your eyes, let your shoulders droop naturally, relax your chin, take a deep breath through your nose, make it feel depressed, and hum with your mouth. At this time, pay full attention to your breathing process, take six deep breaths and sit still for a while, indicating that you are ready to go to bed, and then slowly get up and go to bed.

5. Write down your troubles

I can't sleep when I have something on my mind, and my thoughts are often like a mess. The mind is not calm, and the body is hard to rest. In this case, you should first write down these problems that bother you in your notebook and remind yourself that only by having a good rest can you have more energy to face everything.

6. Take a deep breath 10 times.

Deep breathing can slow down the heart rate and calm the body. Need to be reminded that you should use your nose to inhale and your mouth to exhale. Exhale as much as possible and repeat 10 times. At the same time, focusing on the ups and downs of the stomach, breathing and breathing is conducive to eliminating distractions and sleeping peacefully.

7. Imagine walking in the clouds

Circumstances come from the mind, occasionally put aside the daily pressure and troubles, close your eyes, imagine yourself flying in the clouds, wandering in the places you yearn for, or relive the beautiful moments of the past and feel what you saw and heard at that time. When you feel good inside, your body will also receive this hint.

What is the reason for poor sleep quality?

About13 of a person's life is spent in sleep. When we sleep, our brain and body can have a rest, rest and recover. But there is. People's sleep state is not good. What caused it?

Poor sleep caused by bad mood.

Mental factors such as mental tension, excitement, depression, fear, anxiety, boredom, sadness, etc. It will make our body unable to adjust for a while and cause mood swings, which are mostly accompanied by anxiety and depression. Such a bad mood will lead to insomnia, and it is easy to relapse with the change of mood.

Poor sleep caused by psychological factors.

This reason is manifested in being in a state of intense work for a long time in life, or something bad has happened, resulting in poor sleep. At this time, if you are too anxious or too eager to sleep, you can't sleep.

Poor sleep caused by sleep habits.

In fact, many people can't sleep well, mostly because of their bad habits. For example, some people like to drink, drink tea or coffee before going to bed, or smoke and exercise vigorously. , will increase the difficulty of falling asleep, sleep quality decline. Some people have too much rest during the day, which leads to insomnia when they are in good spirits at night.

Poor sleep caused by environmental factors.

These factors mainly have two aspects. First, the bad environment has an impact on sleep, such as cold, heat, noise, strong light, mess and so on. Second, I have developed some behaviors and habits that accompany falling asleep, such as watching TV for a long time to fall asleep, which has formed dependence. I can't sleep without TV.

Method 2: It is the responsibility of dinner to have a good sleep.

Under normal circumstances, it is best to finish dinner before 20 o'clock every day, and ensure that the difference between dinner and sleep time is 2-4 hours. Generally speaking, the ratio of food for breakfast, lunch and dinner should be 3: 4: 3; If you can't eat until nine or ten o'clock in the evening, the ratio should be 4: 4: 2, which can not only ensure the supply of energy during exercise, but also let the gastrointestinal tract rest during sleep.

Overeating at dinner and falling asleep quickly will increase the burden on the stomach and cause oppression on the surrounding organs. This information will be transmitted to the brain, leading to more dreams and even insomnia at night. In the long run, it is easy to cause neurasthenia. Cardiovascular system will also be affected, and may cause diabetes, intestinal cancer, urinary calculi and other problems.

Create a warm environment and wait to yawn.

In fact, sleep is a very natural process. We should naturally feel sleepy and then fall asleep naturally. But if your mental state is always high, it will be difficult for you to relax and go to sleep! And the more you force yourself at this time, the less sleepy you will be!

You can try taking a walk outdoors before going to bed, or taking a bath before going to bed, both of which can relax your spirit and make you fall asleep faster. In addition to traditional hot milk, you can also eat a proper amount of fruit.

The aroma of apples, bananas, oranges, oranges and pears has a calming effect on the nervous system. In the popular hypnosis software, most of them use music to induce sleep. Listening to rhythmic sounds, such as the sound of rain and waves, can help you.

The treatment of insomnia depends on the method of "not sleeping".

This method seems inhuman, but it is the best way to solve insomnia. This method is not suitable for "night owl" insomnia, because it is not his bedtime yet! Treat this kind of lying awake and sleeping if you want.

Within 10 to 15 minutes, if you are not asleep, get out of bed immediately, read books or watch TV, read books that are easy to pick up and put down, and read articles that are easy to understand, such as short stories, comedy stories, or stories that you liked as a child.

Another simple way is to write down all your messy thoughts, which will eventually make you sleepy. Or continue to do what we were doing before, which can also improve our sleepiness! It should be noted that no matter what time you sleep at night, you must wake up on time in the morning and form good habits to sleep better!

You can't sleep well if you are upset. See boring things.

You should know the fact that when you feel uninterested and bored, your blood pressure will drop, your spirit will be depressed and you want to sleep very much. On the contrary, when you concentrate on one thing, you won't feel tired.

So don't watch interesting TV programs at night, and don't do your favorite job. It is best to read some boring books before going to bed, or fill your brain with foreign language grammar. It's easy to hypnotize.

If you want to be a sleeping beauty, quickly refuse noise+alcohol.

The music in the nightclub is mixed with the human voice. Long-term high-decibel and high-frequency vibration will make the eardrum vibrate continuously, reduce the sensitivity of the eardrum, cause hearing difficulties, and gradually cause source deafness.

In fact, the phenomenon of hearing loss in nightclubs is not only caused by noise, but also by alcohol. This is scientifically certified. Drinking too much will increase the burden of hearing and lead to the failure of our hearing organs. If this situation worsens, it will become a symptom of deafness! As for the function of earplugs in nightclubs, it is certainly not as useful as you think, but wearing them is better than not wearing them at all.

The method of conditioning sleep 3 What food do you eat to treat insomnia?

First, jujube

Jujube contains protein, sugar, vitamin C, calcium, phosphorus and iron. , has the effect of strengthening the spleen and calming the nerves. After dinner, you can take it by boiling jujube or lily porridge in water to speed up sleep.

Second, Apple.

Apple contains fructose, malic acid and rich fragrance, which can induce a series of reactions and produce serotonin, thus helping to fall asleep.

Third, lotus seeds.

Lotus seed meat tastes moist and flat, and lotus heart tastes bitter and cold, all of which have the effect of keeping healthy and calming the nerves. Studies have shown that lotus seeds contain liensinine, rutin and other ingredients, which have a sedative effect, can promote the secretion of insulin by the pancreas and make people fall asleep.

Fourth, bananas.

Because banana is rich in vitamin B6 and magnesium, it can keep people away from depression, and it is also the source of tryptophan, an essential amino acid for human body. These substances work together to become the main raw material for human body to make serotonin, which has the function of calming and sleeping.

Five, longan

Sweet and warm, it 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 is conducive to improving sleep.

Six, grapes

Studies have confirmed that grapes have a good effect on improving insomnia. The reason is that grapes contain melatonin, a substance that can help sleep. Melatonin is a substance secreted by the pineal gland in the brain, which is closely related to sleep. Melatonin secretion is strong at night, which indicates that you are about to fall asleep. Melatonin secretion is the least in the morning, which means it's time to get up. Therefore, it can help regulate the sleep cycle and improve the abnormal sleep.

Seven prescriptions for insomnia

Lily lotus seed porridge

Take 30g of dried lily, 30g of lotus seeds (with seeds and soaked in water), 30g of rock sugar and rice 100g. Dry lily, japonica rice and lotus seeds are cooked together in a pot, and rock sugar is added when they are almost cooked. This porridge has the functions of clearing away heat, nourishing yin, moistening lung and calming nerves, and is suitable for people with insomnia, dreaminess, intense heart fire and anxiety.

Jujube porridge

Ziziphus jujuba seed powder 15g, japonica rice 100g. Cook the japonica rice first, and then crush the Ziziphus jujuba seeds and cook for 5 minutes. It has the effects of nourishing the heart, calming the nerves and stopping sweating, and is suitable for people suffering from insomnia, dreaminess, palpitation, physical weakness and sweating.

Gan mai Zao ou Tang

250g of lotus root, 75g of wheat, 0g of licorice12g, 5g of red dates and 3g of salt. Wash the wheat and soak it in clear water 1 hour; Soak the red dates until soft, and remove the core. Boil wheat, licorice and jujube with water, add lotus root and simmer until soft, and finally add salt to taste. This soup has the functions of benefiting qi and nourishing blood, calming the heart and calming the nerves, and is especially suitable for insomnia with bad complexion.

Mulberry water

60 grams of fresh mulberries are decocted in water and then decocted with low fire 10 minute, and taken every night before going to bed 1 hour. Mulberry is sweet in taste and cold in nature, and has the functions of nourishing liver and kidney, calming the nerves and improving intelligence, nourishing blood and nourishing yin, promoting fluid production to quench thirst, moistening intestines and relaxing bowels, clearing eyes and improving eyesight, and blackening hair, especially suitable for insomnia accompanied by constipation, anemia, alopecia, baldness and tinnitus.

Stewed black-bone chicken with chestnuts and red dates

1 black-bone chicken, washed, cut into pieces, together with 20 shelled chestnuts and 20 red dates, put in a casserole with water and simmer over low heat until the chicken is cooked. This recipe has the effects of invigorating spleen, regulating stomach, tonifying kidney and replenishing essence, and is suitable for insomnia and dreaminess caused by weakness of spleen and stomach and deficiency of qi and blood, accompanied by loss of appetite, weakness of limbs, soreness of waist and knees, and irregular menstruation of women.

Xiaomi jujube porridge

60 grams of millet, 6 jujubes and 30 grams of honey. Millet and jujube porridge, porridge into honey to eat before going to bed. Traditional Chinese medicine believes that poor spleen and stomach function leads to poor sleep quality. Millet and jujube can regulate the spleen and stomach and are suitable for insomnia with disharmony between the spleen and stomach.

Jujube dried wheat Shuxin tea

0/2 pieces of jujube/kloc-,30g of wheat, 6g of liquorice and 9g of albizzia albizzia flower, boiled in water and boiled for 5 minutes with low fire. After cooling, add honey, daily 1 dose, instead of drinking tea. This tea has the functions of invigorating qi and spleen, calming the heart and calming the nerves, and is very suitable for patients with menopausal syndrome.