To maintain a stable and healthy mood, you must be happy, calm and relaxed to ensure a stable and comfortable sleep. So try to avoid being too nervous and worried before going to bed, and form a good habit of not watching thrilling movies or books before going to bed and not bringing troubles into sleep. Sticking to the regular sleep pattern and going to bed to ensure adequate and reasonable sleep time is the key to ensure the quality of sleep, and it is appropriate to sleep 7 ~ 8 times/hour every night. Sleep very little every day for a week, and it is not advisable to expect a long sleep on weekends to make up for the loss. It's hard to have a good rest. Regular exercise often makes it difficult for you to fall asleep under pressure. Regular exercise not only helps to relieve stress, reduce wakefulness, relieve insomnia symptoms, but also prolongs the time of deep sleep. However, it should be noted that exercise should be carried out 2 hours before going to bed, because exercise will raise the body temperature, promote the secretion of adrenaline, and make people feel refreshed and difficult to sleep. Reject substances harmful to sleep, reduce caffeine intake and quit smoking. Caffeine and nicotine stimulate the human central nervous system, excite the cerebral cortex, accelerate breathing and heartbeat, raise blood pressure and interfere with sleep; Don't eat greasy and high-fat food for dinner, because it will prolong the emptying time of the stomach, which will lead to fullness and discomfort of the stomach and can't sleep at night. You can drink hot milk before going to bed. Milk contains tryptophan, a biochemical substance that makes people sleepy. Drinking hot milk before going to bed can induce people to fall asleep. The comfort of the bed makes the mattress thicker and softer, which has unexpected effects. Also, it is important to keep warm when sleeping, because after falling asleep, the body temperature will drop, and if it is not warm enough, it will also affect the time of deep sleep. If you still can't sleep or have poor sleep quality after doing the above, you should see a doctor as soon as possible, and you can take drugs to treat insomnia under the guidance of a doctor to improve sleep quality. P.S. This is the information I stumbled across on the Internet the next day. I will post it for your reference. Although modern people are rich in material life, they can't enjoy these resources well because of their busy affairs. On the contrary, they have caused a disease of modern civilization, among which insomnia is the most common problem. In fact, there are many reasons for insomnia, including various pressures in life and the influence of external environment. In addition, eating habits are closely related to the quality of sleep, so to solve the problem of insomnia, we should also start from this point. You know, besides eating well, you have to eat skillfully. For such a long time, you can not only solve the problem of insomnia, but also be healthier. Say goodbye to sleepless days, let's start with living habits! Simple and harmless ways to help you fall asleep. As long as you follow them, I believe you can say goodbye to insomnia soon. 1, don't go to bed just because the time is up: if you don't know when you should go to bed, let your body tell you. When you keep yawning, rubbing your eyes and your eyelids are getting heavier and heavier, it's time for you to go to bed. If you don't pay attention to these signals all the time, sleepiness will abandon you, and when you really want to sleep, you may have to wait for another two hours. Besides, everyone has a different schedule, so if you are a night owl, don't waste your energy trying to go to bed early, and vice versa. 2. Don't play with work and rest: Eat at a fixed time every day, sleep at a fixed time and get up at a fixed time, otherwise your drowsiness will not adapt, you can't sleep when you should sleep, and you want to sleep frequently when you shouldn't. 3. Test your sleepiness: You can learn from the method of the Spanish painter Dali, sitting on the sofa with a small spoon in your hand and a metal plate at your feet. Once you fall asleep, your hands will unconsciously relax, and the sound of the spoon falling under the metal plate will wake you up and make you refreshed. It turns out that when people's eyes are closed, 90% of the thoughts in the brain will naturally disappear. If you are not sure whether you are sleepy or not, this method can help you know how sleepy you are. 4. Take a nap before lunch: If the above methods don't appeal to you, you can try taking a nap in the office every day. The method is to sit comfortably at your desk, put your arms crossed behind your head, and then rest your head on it; Or (if there is space) lie back comfortably, close your eyes and rest for five minutes. Don't worry, just relax yourself. Even if it is only five minutes, it has a good effect of restoring physical strength and can help you fall asleep easily at night. 5. Take a nap on weekends: Everyone knows the benefits of taking a nap, but sometimes you really can't afford to take a nap. However, on weekends, you can enjoy half an hour to two hours of sleep to make up for the lack of sleep for a week. 6. Cancel one-night fitness exercise: in this way, even if you sleep late one day, you don't have to be afraid of affecting the normal sleep schedule. Although exercise can relieve stress, excessive intense exercise at night will affect the quality of sleep. 7. Practice Qigong: This method can calm the mind, calm the nerves and eliminate fatigue. Gradually, you will learn how to help you sleep through qigong. 8. Develop the habit of taking a walk after meals: This is not only an effortless leisure activity, but also conducive to the peristalsis of the stomach and help digestion. 9. Practice yawning: If you feel sleepy when yawning, try to force yourself to yawn and relax your nerves. Especially with stretching, you will fall asleep more easily. 10, drink herbal tea: passion fruit, hawthorn, dill, basil, Meng Yan, lavender, etc. In addition to calming, drinking a cup before going to bed every night can also help you sleep. 1 1. Time for breakfast and dinner: This will not make you feel that the evening is particularly long, and you can also avoid going to bed while your stomach is still digesting. If you really can't eat early, at least let the time between dinner and sleep be two hours. 12, don't eat too much for dinner: eat the right amount, mainly light and digestible food. At the same time, avoid eating too sweet desserts at dinner time, such as honey, cola and other high-sugar foods, so as not to cause indigestion. 13, don't drink too much water before going to bed: you can replenish more water during the day, but once it is over 6 pm, you should try to eat less liquid things. 14, say no to irritating food and alcohol, coffee, tea, etc. Although most people know that it contains caffeine, it is still irresistible. However, I still want to remind you that Arabs call coffee kawa because it can stimulate the brain and refresh the mind, which is very unfavorable for sleep. 15, eat more apples, lettuce and dairy products: these foods are rich in vitamins and enzymes, which can help sleep, among which dairy products are the best; Among dairy products, high-quality yogurt is the best. On the other hand, avoid greasy red meat, meat products, spicy spices and condiments. 16, homemade white sesame paste: white sesame has a calming effect, and eating more helps sleep. 17. Noise isolation: If you are a person who easily wakes up, you can plug your ears with earplugs when you sleep at night, or install double-glazed windows with sound insulation effect in your room, or lay carpets and install sound insulation ceilings. Although, it is usually strange sounds that wake us up; But the noise in life actually has a great influence on the quality of sleep. 18, laugh several times a day: Laughing is a spontaneous action. It has the function of balancing the cranial nerve system. For some people, the effect of laughing for one minute is equal to 45 minutes of body soft exercise. 19. Choose a bigger mattress: when you sleep, you will have more room to turn around. Of course, you need to consider whether the actual living environment allows it. 20. Find a suitable position for your bed: According to the magnetic theory, the position and direction of the bed will affect the quality of sleep. If your bedside is not in the north at present, move it to a suitable position quickly. In addition, don't sleep with your head in the west. 2 1, check the room humidity: the indoor humidity should be kept between 50% and 60%, and if we use air conditioner to adjust the indoor humidity, the humidity will be reduced by half, and you can only feel thirsty, breathe poorly and sleep will be affected. 22. Change the color of the room: If you just want to change the color of the room, you can consider the blue series because this color can help us sleep. 23. Avoid putting green plants indoors: because plants that breathe at night will take away your oxygen. 24. Soften the lighting in the room: Dim lighting helps to cultivate sleep mood. Before turning off the lights completely, slowly adjust the indoor lights, or close your eyes for a few minutes, and drowsiness will gradually come. 25. It is best to keep the room temperature between 16℃ and 18℃: when sleeping at night, don't close all the windows and keep the indoor air circulating. 26. Spa: If your insomnia is serious, you must use special methods to improve it. The treatment process includes hypnotherapy and relaxation in heated swimming pools and hot springs. 27. Full body massage: Massage the whole body, especially the soles of feet and temples, with neutral emulsion or lavender and orange blossom essence dyes. In addition, the fingers are slightly open, from the chin to the forehead, and then from the top of the head to the back of the neck; You can also gently massage your eyes. 28. Breathing exercise: Breathe gradually with the abdomen (don't breathe too hard or suddenly take a breath of the atmosphere), and then exhale and inhale after about two seconds. This breathing method can calm the nervous system. You might as well lie flat on the bed and repeat this action before going to bed until you start to feel sleepy. 29. Put your hand on your stomach easily: The temperature of your palm can ease the operation of organs around your abdomen, including your stomach and intestines, and make your blood circulate smoothly. 30. Hypnotherapy: This method can relieve stress and physical tension. When people begin to fall asleep, sight, smell, taste, touch and hearing will temporarily lose their functions in turn. Hypnotherapy can temporarily lose the functions of your five senses and help you fall asleep easily. 3 1, take a hot bath before going to bed: the water temperature can be gradually increased from 35℃ to 39℃. If you like, you can add a few drops of plant essential oil to the water, but this will only increase the fragrance and have no special effect. If you don't have time to take a bath, it is also a good way to soak your feet with hot water before going to bed, which can not only regulate your body temperature, but also help to relax the nerves in your temples. 32. Relax completely: Try to close your eyes and relax completely, and then imagine yourself enjoying the shower-the water is slowly running down your head, and the fatigue of the day will disappear. Another option is to take a deep breath and imagine that you really want to sleep. 33, three hours before going to bed, avoid excessive brain activity: you can read articles with relaxed and interesting content, help your nerves relax and cultivate the mood of falling asleep. 34. Try not to schedule important appointments in the early hours of the next morning: if you have the idea of staying up late when you sleep, or are afraid of being late for the appointment the next day, your brain will be restless. 35. Think back to the experience of sleeping well before: don't look at this method less, it can help you prepare for sleep.