Some people suffer from insomnia for many days in a row. If the brain has not had a good rest for a long time, it will not be short-lived and will get sick. Excessive anxiety caused by this kind of anxiety is more harmful to sleep itself and its health. There is no need to worry too much about insomnia. The more serious it is, the more forced it is to sleep, and the result is counterproductive.
2. Find and eliminate the causes of insomnia.
There are many factors that lead to insomnia. Therefore, people with insomnia should pay attention to investigation, and only symptomatic scheduling can completely improve the symptoms of insomnia. Insomnia caused by diseases must be treated in time. Never think that insomnia is a minor problem, thus delaying the best time for treatment.
3, physical and mental relaxation, conducive to sleep
Take a walk in the wild before going to bed, relax yourself, take a bath before going to bed, or soak your feet with hot water before going to bed, which is conducive to smooth sleep. There are many specific methods to induce the human body to fall asleep, such as relaxation exercises, which have been circulated among the people and can be relied on. In addition, two simple methods are introduced:
(1) Close your eyes and be quiet.
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 Heavenly Drum 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, the way to drink hot milk
Drink a cup of hot milk with sugar before going to bed. This can help the human body excrete insulin, in which amino acids enter brain cells and promote the brain to excrete serotonin during sleep; A milk contains a small amount of morphine, which has the effect of 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.
7. Eating some fruit helps you sleep.
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.
8. Active adjustment
If insomnia is caused by being away on a business trip and not adapting to the environment, first of all, we should be mentally prepared, take the initiative to adjust and get ready, and don't sleep well because of nervousness. At the same time, you can also use the above methods to help sleep, so as to avoid insomnia.
What foods help you sleep?
(1) jujube
Jujube is a good medicine for neurasthenia and insomnia. Jujube tastes sour and enters the heart meridian, which can nourish the heart and soothe the nerves and promote sleep.
(2) Lotus seeds
Lotus seeds have the functions of calming the nerves, nourishing the heart, clearing the heart and reducing fire. Many menopausal women are upset and hot. Eating more lotus seeds helps you sleep.
(3) Lily
Lilioside contained in lily has sedative and hypnotic effects. Taking lily soup or lily porridge before going to bed every night can obviously improve sleep and improve sleep quality, which is effective for moderate insomnia.
(4) Longan
Longan is sweet and non-toxic. Longan meat can nourish the heart and spleen, nourish blood and soothe the nerves, and can treat insomnia, forgetfulness and neurasthenia. Insomnia patients can use 9 grams of longan meat, 9 grams of Ziziphus jujuba seeds, and 0/5 grams of Euryale ferox/kloc-to stew soup and take it before going to bed; You can also eat some fresh longan before going to bed.
(5) Lotus root
Eating lotus root regularly can help menopausal women meditate. Lotus root is rich in calcium, phosphorus, iron and other vitamins, which has the effects of clearing away heat, nourishing blood and removing annoyance, and can treat insomnia due to blood deficiency. Take fresh lotus root and simmer it with low fire. Add some honey after slicing and eat at will.
(6) millet
Millet porridge is rich in nutrition, with the highest amino acid content and high starch content among all grains. It can effectively promote insulin secretion and increase the amount of tryptophan in the human brain. Millet has the effect of calming the nerves and hypnotizing, which is especially suitable for menopausal women and neurasthenia.
Summary: I believe everyone has a certain understanding of the reasons why they can't sleep at night. The reasons for not sleeping at night are physical reasons, mental reasons, lifestyle and environmental factors. People who often suffer from insomnia should first adjust their mentality. Drinking a cup of hot milk with sugar before going to bed can effectively help them fall asleep.