1 Normal and natural mentality. There is no need to worry too much about insomnia. The more nervous you are, the more you force yourself to sleep, and the result is counterproductive. Some people are so nervous that they can't sleep for days on end. They think that if the brain goes on like this, it will not be short-lived and will get sick. Excessive anxiety caused by this kind of worry is more harmful to sleep itself and its health.
2 Find and eliminate the causes of insomnia. There are many factors leading to insomnia, which have been mentioned before. With a little attention, it is not difficult to find. If the cause is eliminated, insomnia will heal itself. For insomnia symptoms caused by the disease, seek medical advice in time. Can't think that insomnia is just a minor problem, not a disease, delaying treatment.
3 physical and mental relaxation is good for sleep. Take a walk outdoors before going to bed, relax yourself, take a bath or soak your feet with hot water before going to bed, which is conducive to smooth sleep. There are many specific ways to induce people to fall asleep, such as relaxation exercises, which have been circulated among the people and can be used. In addition, two simple methods are introduced:
(1) Close your eyes and enter the static method. After going to bed, close your eyes first, then open your eyes slightly to keep in touch with the outside world. Although mental activity is still in operation, the tension of sympathetic nerve activity has been greatly reduced, which induces the human body to gradually enter a sleepy state.
(2) Ming and Ancient Heaven Method. After going to bed, lie on your back and close your eyes, cover your left ear with your left palm, cover your right ear with your right palm, and tap the back of your head with your fingers to make it hear the whirring sound. The number of bounces until you feel slightly tired. After you stop bouncing, your head will slowly get close to the sleeping pillow, and then it will naturally be placed on your sides, and you will soon fall asleep.
4 sleep induction. Listening to plain and rhythmic sounds, such as the sound of trains running, the chirping of crickets, the sound of dripping water and the sound of falling spring rain, or music hypnosis tapes, is helpful to sleep and can also establish conditioned reflex to induce sleep.
5 drink hot milk method. Drinking a cup of hot milk with sugar before going to bed can increase the secretion of insulin, increase the entry of amino acids into brain cells and promote the brain to secrete serotonin for 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.
6 Appropriate sleeping position. Of course, the sleeping position is comfortable and can vary from person to person. However, it is better to sleep on your side. Cao Cishan, a health care expert, pointed out in Sleep Tactics: "Lie on the left side and bend your left foot, bend your left arm, hold your head with your hand, stretch your right foot, and put your right hand between your right thighs. The right bit is the opposite. " This sleeping position is conducive to relaxing the whole body and sleeping soundly.
If you are too tired to sleep, you might as well eat apples, bananas, oranges, oranges, pears and other fruits. Because the fragrance of this fruit has a calming effect on the nervous system; The sugar in fruit can inhibit the cerebral cortex and make it easy to fall asleep.
If insomnia is caused by being on a business trip and not adapting to the environment, then make psychological preparations first, take the initiative to adjust and get ready, and don't worry about not sleeping well because of nervousness. At the same time, you can also use the above methods to help sleep, so as to avoid insomnia.
9 self-hypnosis
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There is no scientific basis to think that "counting sheep" is just a trick for adults to coax children. In fact, "counting sheep" is also a self-hypnosis method. When you can't sleep because of life problems, you can lie in bed.
When counting sheep, imagine yourself lying on a grassland: one white lamb after another jumps from one side of the railing to the other, and soon regains calm and falls asleep naturally.
10 talking about decompression
After a busy day, you can enjoy a relaxed atmosphere with your lover and adjust your nervous nerves. On the contrary, it can relieve the pressure of work during the day more than rushing to sleep.
1 1 foot bath to help sleep
Washing feet before going to bed has many benefits. Because there are countless nerve endings on the soles of the feet connected to the brain. Soaking feet with hot water before going to bed can stimulate the nerves on the feet, at the same time, it can promote the blood circulation of the whole body, inhibit and relax the cerebral cortex, activate peripheral nerves, strengthen memory, make feet and brain feel light and refreshing, and help to speed up sleep. It is advisable to soak your feet at about 40 degrees and soak your ankles.
12 regular sleep
Irregular living habits are the chief culprit leading to irregular sleep. Sleep must be regular, because everyone's living habits are driven by their own physiological clock, and orderly work and rest can have high-quality sleep. Only when life is regular can conditioned reflex be formed, thus forming good sleep habits and promoting sleep.
13 Don't try to sleep.
Lying in bed tossing and turning, when you can't sleep for a long time, the more you reluctantly fall asleep, the greater the psychological pressure, and it is difficult to fall asleep. At this time, you can relax, think about other things, or read books to distract the pressure of being eager to fall asleep, but it is easier to fall asleep.
14 Avoid irritation
Excessive exercise, watching horror movies, and always thinking about work and the future will only make the nerves unable to relax. Then how can I sleep well? Stay away from the above-mentioned negative stimuli for at least half an hour to an hour before going to bed and divert your attention. Keeping a relaxed mood helps you sleep.
15 Exercise before going to bed
Although it is not easy to do strenuous exercise before going to bed, doing some exercises to relax muscles will help you fall asleep. First, do relaxing aerobics for a few minutes, then lie on the bed, close your eyes, keep a steady breath, and tighten and relax your muscles. From head to toe, arms and hands, upper body, waist, buttocks and finally legs, let the muscles of the whole body relax and fall asleep naturally.
16 Good sleeping posture
Sometimes, waking up from a dream has something to do with sleeping position. When sleeping on your back, your whole body muscles are still in a state of tension. Sleeping on your stomach and sleeping to the left will also put pressure on your heart and make you prone to nightmares. It is best to sleep on the right side, which can completely relax the muscles of the whole body and reduce the chance of having nightmares.
17 Take a bath before going to bed
Taking a warm bath before going to bed can best relieve mental fatigue and nervous nerves. Water can make the skin moist and relaxed, and achieve a peaceful state from the inside out. Bathing can also relax people and help you fall asleep easily.
18 massage to sleep
Long-term life stress not only brings mental stress, but also makes the skin tense and tired, causing bouts of pain and suffering, which becomes one of the obstacles to falling asleep. Take some time to massage yourself before going to bed. Can ease the mood and fall asleep naturally.
19 music decompression
Music has long been widely used in psychotherapy, and lyrical melody really helps to release depressed emotions. Especially lyrical pure music is the most helpful to sleep. Start playing music before going to bed and naturally fall asleep.
Matters needing attention
With the above methods, you can fall asleep without talking or thinking; Sleep first, then sleep, that is, don't use your brain too much before going to bed, eliminate all distractions after going to bed and keep quiet; In addition, paying attention to quiet bedroom environment, fresh air and suitable bed can improve the quality of sleep. Have a good sleep and get up naturally full of energy!