Being unable to sleep is a painful thing. Many people are engaged in high-intensity, high-pressure jobs and use their brains too much every day. They don't stop thinking before going to bed every night. Over time, insomnia quietly visited, and they became more and more unable to sleep. As soon as I go to bed, I worry that I can't sleep. Insomnia forms a kind of stress, which afflicts people's nerves. Because of poor sleep, many people even lost hope for life, and their health and life were tested. How to let yourself sleep peacefully? Now I will teach you seven ways to improve the quality of sleep.

1, two hours before going to bed, turn off the headlights and change the lights.

Experts believe that cultivating the body's stimulating response to light can help you fall asleep smoothly. For example, the lights should be on in the morning and dark at night, which helps to form a fixed biological clock. Experts suggest that after 8 o'clock every night, whether you are ready to sleep or not, you should change the bright headlights into luminous lights to prepare for entering the quasi-sleep state.

Bonus: Save electricity, money and protect the environment, kill two birds with one stone.

2. Enjoy reading and lay the foundation for a good dream.

Reading before going to bed is a memory of my school days, but it is also the most worthwhile bedtime ceremony. Isn't it? When we were students, we seldom had sleepless memories, and many good habits didn't persist, such as reading before going to bed. Now it's time to pick up this habit again and consciously cultivate it into your "prelude to sleep"

Of course, you don't have to choose a textbook at all. After a busy day, the best companion before going to bed is books such as travel notes and essays, which make you feel relaxed and happy when reading, and do not need to stimulate the thinking of brain cells too much. Sleep experts say that all books that are inspirational, professional and easy to accelerate adrenal secretion are not suitable for our bedtime reading list.

Bonus: reading more books can naturally broaden our horizons and let us know the possibility of another life. At least, it is good to talk more about resources when chatting with colleagues and friends.

3. Have a cup of hot soybean milk to supplement the last nutritious meal of the day.

Studies have found that soybean milk and milk do have hypnotic effects, and for sensitive bodies, the difference between drinking and not drinking can be completely distinguished.

Bonus: Milk and soybean milk not only contain L- tryptophan to help sleep, but also contain calcium to strengthen bones and teeth. It's really comfortable to sleep and supplement calcium.

Stay alone for a while, be sure to be in a daze before going to bed.

Sleep experts believe that it is a good bedtime ritual to enjoy a really quiet time before going to bed. I can't sleep because my body and mind haven't bid farewell to many tasks during the day. Being alone for a while is a bedtime ritual to unload my burden and empty my mind.

Bonus: This is the ability to enjoy solitude quietly. The survey shows that professionals who have time alone every day are happier. Sleep experts say that for people, falling asleep itself is a lonely journey.

5. Write a blog and record the achievements of the day with a running account.

It's not a bulletin board-like blog that "everyone knows", but a log that belongs to you completely. Sometimes we don't want to rest ourselves from the bottom of our hearts, and we feel that we haven't done a lot of things and we are not sleepy in a comfortable bed.

It is best to have a simple diary before going to bed every day, without paying attention to writing, just recording the harvest of the day, so that you can feel a sense of accomplishment before going to bed.

Bonus: Persistence is a good record of life, and you will be grateful for having such a bedtime habit many years later.

6. Take a hot bath and give your body instructions to relax.

Bathing is a never-ending way to relax. Therefore, hydrotherapy has been respected by people since ancient times and can blossom and bear fruit in various cultural backgrounds. When your nerves and body are in a state of tension, you can get rid of fatigue and trouble through the caress of water. When the water drops fall on your skin, it is a ritual that you "allow" yourself to enter the sleep preparation stage in your mind.

Bonus: If you are keen on "putting on various lotions for 30 minutes every day", you will have a good sleep in addition to your fragrant and transparent skin. Because this is similar to a self-massage process, the body that has been taken care of by both hands is therefore more relaxed and natural.

7. Play fixed hypnotic music 30 minutes before going to bed.

Music is a good way to help the body realize that it is going to sleep. A good sleep ceremony also includes playing fixed music (such as Beethoven's Moonlight Sonata or other songs or music of special significance to you) before going to bed, so that the body gradually calms down and music becomes a prelude to a deep sleep.

Bonus: American studies have found that listening to music for a long time can reduce the risk of heart disease. Scientists conducted a five-year comparative survey. People who fall asleep listening to light music have better sleep quality and healthier hearts than those who sleep quietly in another group.

Three therapies to improve sleep quality (Figure)

Su Shi, a scholar in the Northern Song Dynasty in China, advocated the method of "sleeping samadhi" which conforms to the way of keeping in good health-"At the beginning of sleeping, four bodies are placed on the bed, and there is no instability. If one of them is unstable, it will be rescheduled. If you are stable, or have a little fatigue and pain, you can close your eyes and adjust your breathing through a little massage. After breathing evenly, although the limbs itch, you should not move slightly ... "This is an ancient way to solve the sleep problem. Now, we use three therapies to help improve the quality of sleep.

The prevalence of insomnia in China has reached 28.

% China participated in a global sleep survey in 2002, and the prevalence of insomnia was 28%. In 2006, a survey of the general population in six cities, including Beijing, Shanghai, Guangzhou, Nanjing, Chengdu and Hangzhou, showed that the proportion of adults with insomnia symptoms in the past year was as high as 57%, and more than half of them had symptoms lasting more than 1 year. About one-third of a person's life is spent in sleep, and the quality of sleep is related to the quality of life, work efficiency and personal safety. Sleep disorder will lead to physiological dysfunction, serious lack of sleep, and may also induce insanity. Ensuring good sleep is the key factor to restore physical strength and get out of sub-health.

1 drug therapy: the best way to treat insomnia

At present, the most important method to treat insomnia is drug therapy, especially when daily activities cannot be completed due to sleep difficulties, when behavioral therapy fails or depressive symptoms appear, it is a very wise choice to take appropriate drugs to relieve the condition.

At present, zolpidem, zopiclone and zaleplon are a new generation of effective and safe therapeutic drugs, and benzodiazepines are still the first-line therapeutic drugs for insomnia. Patients should take sleeping pills under the guidance of doctors.

Behavioral therapy: Sleep diary is an internationally recognized method to assist the examination of sleep diseases, and it is also an effective behavioral therapy for patients themselves. By checking or analyzing your sleep diary, you can have an objective and comprehensive understanding of your sleep, thus eliminating or alleviating your worries, anxieties and fears about insomnia and helping to develop good sleep hygiene habits.

3 self-help: aerobic metabolic exercise

Studies have proved that aerobic exercise such as running can make the body secrete a lot of super hormone-endorphin, which is the best analgesic and nerve relaxant made by human beings. Compared with the dose, the effect of endorphin is about 200 times stronger than that of morphine.

Aerobic exercise can make a person's personality more extroverted, make his personality more mature and perfect, and give you more confidence and courage to deal with all kinds of pressures and challenges in modern society, so as to bid farewell to insomnia completely. Proper fatigue after exercise will help you fall asleep more easily and deepen your sleep.

Teach you ten ways to improve the quality of sleep.

1. Turn your bedroom into a sleep paradise. First of all, your bedroom must be quiet, dark and dark, because the dark environment will promote the pineal gland to produce melatonin, which controls the circadian rhythm cycle (that is, your 24-hour biological clock). Use heavy curtains (or other things) to isolate external light sources, and use fans or white noise to cover annoying sounds. Cool temperature helps you fall asleep, so the thermostat should be set. Of course, opening a window or using an electric fan is good for indoor air circulation. If the indoor air is too dry, you can also use a humidifier.

2. Follow your nature. It's easier for you to fall asleep at night because your body knows-it's time. You can do anything you want to prepare yourself for bed. Read a few pages, spend 5 to 10 minutes on personal hygiene or meditate for a while? It is also important to go to bed and get up on time every day-even on weekends.

Make sure your bed is only used for sleeping and making love. Avoid working in bed, paying bills, reading or watching TV. If you want to only associate sleeping with your bed, all you need to do in bed is fall asleep instead of turning pancakes all night.

4. Tame your stomach. Whether you are too full or too hungry, it will interfere with sleep. Don't eat a big meal before going to bed, or you will be hungry and can't sleep. On the other hand, if your stomach is still full when you put it down, stomach acid will flow back to the feeding channel. If you are really hungry, eating some snacks rich in carbohydrates can trigger the release of serotonin in the brain and help you relax. Try graham crackers or a bowl of cereal. Paired with milk or a small portion of turkey, these foods are rich in amino acids and can also promote sleep.

5. Beware of caffeine. Excessive caffeine every day, even if it doesn't have an effect during sleep, will lead to irregular sleep. By the age of 50, the metabolism will slow down, so caffeine will stay in the body for a longer time-even 10 hour. You can only drink 2 cups of tea/coffee/coke at most 6 hours before going to bed. If this doesn't work, give up caffeine.

6. Sleep when you are tired. The thing is actually very simple: if your body feels tired, it is easy to fall asleep. A study by Stanford University School of Medicine asked a group of people aged 50-76 with sleep disorders to do moderate-intensity exercise for one and a half hours four times a week. Compared with other members of the test group who did not take part in sports in similar situations, the members who took part in sports increased their sleep time by 1 hour per night on average, with less sleep time and shorter short sleep time, and according to the report, their sleep quality improved as a whole. Outdoor sports are especially effective. Exposure (especially a nap), (excuse me, aren't you afraid of getting skin cancer? ), which helps to avoid taking a nap and consolidate human biological rhythm. Exercise for 3 hours before going to bed. (I don't think it's reliable to take a nap ...)

7. Take a bath. Take a hot bath 0 to 2 hours before going to bed 1. When you leave the bathtub, your body temperature will gradually drop, making you feel tired. However, don't wash before going to bed, it will make people excited, but they can't sleep.

8. Return to nature. Chamomile, valerian, kava pepper, passion fruit, scutellaria baicalensis Georgi, catnip (damn it! ), hops proved to be effective. These herbs can be added to tea or something. A cup of chamomile tea before bed helps to relax. If you are willing to try valerian, the recommended dosage is 2 to 3 grams per day. But don't mix it with alcohol and irritating drugs. If using slips, the dosage should be controlled before 60 and 120 mg, and used before going to bed.

9. Don't force yourself to sleep. If you can't sleep for half an hour, you don't have to lie in bed and feel sad. Simply do some other things to relax, such as listening to some soothing music or browsing magazines. Or a cup of hot milk.

Buy a good bed. The bed should not be too soft, which will lead to incorrect sleeping position (as well as muscle stiffness and back problems). If you get up with a dent in the mattress, it means the bed is too soft. If the service life of your mattress exceeds 10 years, it's ok to change it, brother. Change to a comfortable one.

If you don't feel sleepy or need to sleep, don't force yourself to sleep until you want to sleep!