Taking a hot bath helps blood circulation. The drop in body temperature helps us feel sleepy and helps us fall asleep quickly. Don't watch movies and smoke before going to bed. This activity that easily stimulates brain cells. Getting up in the morning is suitable for drinking cold water, which helps to clear your head.

2. Sleep restriction

If you haven't slept in bed for 30 minutes, don't sleep. The more I force myself to sleep, the more I can't sleep. The struggle between body and mind hurt me. There is a good case of insomnia in this situation in the video.

Solution: Reduce the time spent in bed, and only stay in the bedroom for 6 hours every day. And get up on time every day, no matter how sleepy you are. (Example: go to bed at 24:00 and get up at 6:00) When you are not in the dormitory, you need to keep a clear head. At first, you will break the original schedule, but you must provide customer service. After four weeks of persistence, you will thank yourself. For those who are not very serious, you can set the time to stay in the dormitory at 8 hours.

3. Scientific National Action Plan: Timing, Mode and Duration

Timing: The middle time between getting up and going to bed is the best nap time. For example, if you get up at 6:00, the best nap time is 14:00.

Mode: No need to fall asleep, close your eyes, sit still, be in a daze or meditate. The key is to relax, don't watch videos, don't read books, and don't listen to excitable music.

Time: The ideal nap time is 30 minutes. If the time is too long, you will fall into deep sleep, leading to drowsiness after waking up.

4. Tension and relaxation exercises

Lie flat on the bed and push from your toes? Relax, calf? Thigh? Hip? Abdomen? Chest? Palm? Elbow? Shoulder? Facial muscles. Keep doing 15 minutes, and you will find the magical effect.

5, for jet lag insomnia, reset the biological clock, you can use hunger therapy.

In addition to our biological clocks, we also have food to carry clocks. Under normal circumstances, the food carrying clock will not be awakened. Hunger for 65,438+06 hours will activate the food sense clock. Eating at this time will quickly reset our food carrying clock. For some business people who fly for a long time, this method can avoid the sleep trouble caused by jet lag.

6. Light will stimulate the brain and affect sleep.

Blue light will reduce melatonin (improve sleep) in the body. Will affect our sleep. If you want to have a good sleep, remember to close the curtains before going to bed. Therefore, when sleeping at night, it is not appropriate to play with mobile phones, iPad, etc. And it is not suitable to read under strong light.

7, sleep time should not be too long.

A complete sleep is divided into five stages: falling asleep, shallow sleep, deep sleep, deep sleep and rapid eye movement.

A cycle is about 90 minutes, and a good night's sleep is best to reach 4-5 cycles. But sleeping too long can lead to dizziness and fatigue.

8. Food can affect sleep.

1, drinking can only make people fall asleep quickly, but the quality of sleep is lost.

2. Stimulating foods such as coffee will inhibit the brain from going to sleep. Therefore, coffee and wine are not suitable for drinking before bed.

3, high protein helps awake, carbohydrates help sleep. Therefore, eat high-protein food for breakfast and lunch, and carbohydrate for dinner.

9. Lavender helps sleep.

Sprinkle lavender essential oil on the pillow before going to bed to help you fall asleep quickly. But don't overdo it, and the smell should not be too strong, which will stimulate the excitement of brain cells. You can also soak your feet with lavender.

10, calming nerves and helping sleep tea-Lily jujube kernel tea

It comes from Fang. Suitable for everyone. It is made from 20 grams of Ziziphus Spinosae seed, 20 grams of lily, 0/5g of Poria cocos, 0/5g of longan, 0/0g of medlar, 0/0g of wheat. Boil in water for half an hour after washing, and have a drink before going to bed is very effective.