Bananas are rich in magnesium and potassium, which helps to relax overstressed muscles, while lettuce is rich in natural substances that promote sleep. Lettuce can also greatly improve the quality of sleep. They all contain tryptophan, which is very important to the human body and can help slow down the production of brain hormones.
Step 2 talk to yourself
Lisa, a spokesperson for the Sleep Committee? Lisa Arthus said, "Don't be too negative in your mind. Speak out positive thoughts and write them down. Don't let all negative energy rush into your head as soon as it touches the pillow. " In fact, talking to yourself can not only help you reduce negative energy, but also make you sleep well.
3. Aerobic exercise must not be too late.
Although exercise, sleep and diet are essential to our physical and mental health, it is difficult for you to fall asleep if you exercise for too long. On the one hand, you need sleep to relax and repair your muscles after fitness. On the other hand, regular physical activities can ensure high-quality sleep. If you have difficulty sleeping, don't exercise too late, because your body and brain need time to rest.
4. List your concerns.
Thinking about what you did today before going to bed is one of the important reasons for insomnia, so Sammy, a sleep expert? Sammy Margo suggested putting a pen and a notebook on the bedside table to record your thoughts at any time, to prevent you from forgetting your worries in the morning and to relieve your worries in time. Only in this way can you be calmer and fall asleep faster.
Step 5 have dinner
Health club expert Carly? Carly Tierney said, "Contrary to public opinion, eating supper is not harmful to my health. I always have a snack one hour before going to bed, which will not only help me recover completely all night, but also ensure my energy the next day. "
Step 6 eat green vegetables
Nutrition expert Ellie? Alison Cullen said: "Increasing fiber intake and reducing the absorption of saturated fat and sugar can improve sleep quality, not only prolong sleep time, but also enter deep sleep."
7. Regular work and rest time
Sonny suggested, "You should turn off the power for several hours before going to bed. These hours should not be used to go online to seek a slimming plan, but the best time to sleep. " Only by ensuring regular work and rest time can we improve the quality of sleep.
8. do yoga
Although experts don't advise us to do strenuous aerobic exercise before going to bed, many people are still hardcore fans of late-night yoga. Research in the Vedic Journal of Health Care and Comprehensive Medicine in India shows that yoga can stretch and relax muscles, and doing yoga every day will help the elderly sleep better.
9. Take a nap
Nap is called "segmented sleep", and its function is far better than "sleep supplement". Taking a nap can not only improve the quality of work in the afternoon, but also relax the body and improve the quality of sleep at night.
10, don't drink
Drinking before going to bed will make you fall into a deep sleep directly, thus making you miss the first stage of sleep. This stage is called "rapid eye movement stage". At this stage, your eyes will cycle normally 6 to 7 times. If you drink before going to bed, your eyes will only roll once or twice. You may think that a few glasses of vodka can make you fall asleep, but experts think alcohol doesn't work. On the contrary, as the alcohol slowly fades, you will wake up from a deep sleep or even wake up.
Question 2: I haven't slept well recently. What can I do to improve insomnia regulation?
1. A light diet rich in protein and vitamins is appropriate.
2. Take part in Qigong, Tai Ji Chuan and other sports that emphasize mental exercise, and improve the ability of nerve regulation.
3. Live regularly, sleep regularly, don't be too full for dinner, and don't drink tea, coffee and other sexual drinks before going to bed.
Drinking half a cup of strong milk before going to bed is helpful to improve sleep.
5, relax, peace of mind, no anxiety, no pressure.
Insomnia diet:
1: vinegar hypnosis. If you are tired and can't sleep at night, you can take it slowly with a spoonful of vinegar mixed with warm water.
2. Sugar water hypnosis. If it is difficult to sleep because of irritability and anger, you can drink a cup of sugar water.
3. Milk hypnosis. Milk can suppress brain excitement and make people fall asleep quickly.
4. Fruit hypnosis. A person who is too tired to sleep. If you put oranges and other fruits on the pillow, their fragrance can also promote sleep.
5. Bread hypnosis. When you have insomnia, eating a little bread can help you fall asleep.
6: Xiaomi hypnosis. Take a proper amount of millet, add water to cook porridge, eat it at dinner or before going to bed, and have a good sleep.
7. Hypnotize the fresh lotus root, take the fresh lotus root out and cook it with low fire. After slicing, add a proper amount of honey, which can be eaten at will, and has the effect of calming the nerves and helping sleep.
8. Sunflower seed hypnosis. Eating a sunflower seed every night has a good sleep effect.
9. Hypnosis of lotus seeds. Taking sugar-boiled lotus seeds before going to bed every night will have a good sleep-helping effect.
For insomnia, besides diet adjustment, you can also take Zhenmei. One of my colleagues often suffers from insomnia at night. After using Zhenmei for a period of time, insomnia has improved a lot.
Question 3: What are the adjustment methods for poor sleep? 1. Work and rest time should be regular.
Everyone must know the principle of keeping in good health at different sleep periods at night. People can rest and adjust different parts of the body through sleep.
2. Go to bed before11.
It is not advisable to get up late in the morning, especially a lazy bed that doesn't sleep, which will actually make people more tired. You can take a nap at noon, but the time is best controlled at around 1 hour, and it is best not to sleep after 3 pm. Regular work and rest is not only beneficial to sleep, but also can improve your attention and work efficiency. Even for busy professionals, it is not impossible to stick to a regular schedule, but whether you are willing or not.
3. Good eating habits
First of all, eating breakfast, lunch and dinner regularly is good for people's health. Secondly, dinner has a great influence on sleep. Don't eat too late and too much for dinner, which will increase the burden on the stomach and affect sleep. Drink less water before going to bed, or you will go to the toilet frequently. Don't eat more caffeine, nicotine and other foods on weekdays, but eat more red dates, millet and milk. In addition, magnesium, calcium, vitamin B complex and so on. Can be supplemented appropriately according to the doctor's advice.
Step 4 Exercise properly
As we all know, exercise contributes to good health, thus keeping a good figure. Everyone can spare some time every day, and it is best to do exercise in the afternoon, which will help them sleep at night. At the same time, proper exercise is also helpful to relieve human fatigue and improve excitement.
5. Relax before going to bed 1 hour
Is brain activity still intense until bedtime? That will make you want to stop, sleep more and more, and dream easily. So before going to bed 1 hour, try to put aside your complicated thoughts and relax your brain. It is best to soak your feet in hot water or take a bath, which will make you relax and sleep better.
6. Good sleeping environment
Take good care of your bed if you can. There is no harm in tidying up your bedroom. Lying in bed smells really beautiful. It is best to keep the light weak when sleeping, and it is best to be dark at night. If you are used to sleeping with the lights on, that's another matter. At the same time, keep a quiet environment.
7. Have a good sleeping position
Sleeping posture can be flat or right. The left side is easy to compress the heart, please try to avoid it. And bad sleeping posture, such as the habit of tying your hands to your chest and pressing your hands under your body, can easily make people dream or oppress blood vessels. Please also pay attention.
Question 4: What if I can't sleep well? Who can introduce a conditioning method? Do you know that some plant essential oils can promote sleep? For example, several rare plant essential oils are added to holsen Sleep U inhalation, and the slow-release quantitative release technology allows you to inhale.
Question 5: How to regulate sleep if sleep is not good? What should I do if I sleep badly? You can drink our old brown sugar from Guangzhou Pharmaceutical Jingxiutang Jiuji Palace.
Why insist on drinking brown sugar can regulate sleep? Hand-boiled brown sugar retains an important nutrient in sugarcane: riboflavin, also known as vitamin B2. Vitamin B2 is an important element for regulating autonomic nervous system. Because riboflavin can regulate autonomic nervous system, insisting on drinking brown sugar can regulate sleep. The influence of B2 on ordinary people also includes: 1. Promote development and cell regeneration. 2. Promote the normal growth of skin, nails and hair. 3. It is helpful to prevent and eliminate the inflammatory reaction of the mouth, lips, tongue and skin, which is collectively called oral reproductive syndrome. 4. Improve eyesight and reduce eye fatigue.
Question 6: I can't sleep well at night. What's the trick? Conditioning qi and blood, qi and blood are sufficient, and sleep will naturally be good.
Question 7: What methods can you use to improve and adjust your life? It is the best way to relieve insomnia.
A good environment helps you fall asleep quickly.
A good environment helps you fall asleep quickly.
Insist on habitual activities before going to bed.
Diet conditioning.
Moderate physical exercise during the day helps you fall asleep at night.
Keep an optimistic and peaceful attitude.
Keep an optimistic and peaceful attitude.
Question 8: How to recuperate Buddhism if you don't sleep well? I don't know how old you are. If it is menopause, it is an adjustment period for brain nerves to enter middle-aged and elderly people. In short, the intervention methods in each period are somewhat different.
Buddhism is very effective in helping sleep, and I am very useful in counseling. Wash your feet with hot water before going to bed, start chanting the Buddhist name' Amitabha Nanwu', go to bed slowly and get ready for bed. Don't break the name of Buddha (not quickly, but slowly pronounce the trombone). After turning off the lights, you can watch yourself (relax) under the blessing of Sambo. I will sleep quietly, and I'd better be a vegetarian at night and eat seven points full. Sleeping is actually a little death experience.
If it still doesn't work, my heart won't calm down. Then you go to the drugstore to buy' oryzanol', two capsules three times a day. Don't worry, this is not medicine, this is nutrition, in monosodium glutamate.
Question 9: What should I do if I can't sleep well for several days? 1 Is there any scientific adjustment method? Let your baby not eat too much dinner. Drinking milk once is conducive to better sleep;
2, appropriately reduce the stimulation of various * * * to the body, and taking a hot bath before going to bed is beneficial to the body to relax;
3. Don't wear too much for your baby when sleeping, and the bedding temperature should be appropriate;
4. Mothers should try to establish a good sleeping environment for their babies. It is best to turn off the lights when the baby sleeps and keep a comfortable and quiet sleeping environment.