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First, the "do not sleep" law "do not sleep" law: the application of lying down to awake people this way seems very inhuman, "I was so hard to sleep, physical and mental exhaustion, why do you still let me not sleep?" But it It is the best way to solve insomnia. This method is not suitable for the "night owl" type of insomnia, because he has not yet gone to sleep! "Do not sleep" is to tell yourself that you can not sleep without sleep.
The specific approach is:
1. Go to bed when you want to sleep.
2. Within 10 to 15 minutes, without falling asleep, immediately get out of bed, read a book or watch TV, read some books that are easy to pick up and easy to put, and read some easy-to-understand articles, such as short stories and comedy stories. , or a story you liked when you were a child. Or write down the thoughts that you can't stop in your mind. If you don't sleep, don't stop; if you can't fall asleep again if you go to bed, then get out of bed and concentrate on doing the same thing.
3. Regardless of how you sleep at night, let the alarm wake up on time in the morning.
4. Do not snoring during the day, even if you are asleep, you must tell yourself that you can rest at night when you sleep.
Second, drink a cup of warm milk milk is a calming substance. Drinking a warm drink is a good habit to relax the body as if it were a reward at the end of the day.
Milk contains two hypnotic substances. One is L-tryptophan, a raw material that promotes the synthesis of sleep serotonin. Because of the action of L-tryptophan, it is often only a cup of milk that can make people fall asleep. The other is a peptide that regulates the physiological functions of the body. There are several kinds of "opioid peptides". These substances can bind to the central nervous system or the terminal opioid peptide receptor, and exert an anesthetic-like analgesic effect similar to opium. Comfort, which helps to fall asleep and relieve fatigue without becoming addictive. The hypnotic effect of milk on the neurasthenia caused by physical weakness is particularly evident. Therefore, you can drink a cup of warm milk before going to sleep.
Third, take a bath before going to bed, take a bath before going to bed, so that the body can relax, because bathing can improve body temperature and make people sleepy. Take a bath before going to bed to develop a habit.
However, pay attention to the following issues:
1. The water temperature should be 37-40 degrees Celsius. If it exceeds 40 degrees Celsius, it will speed up the heartbeat and stimulate the sympathetic nerves, making people too excited and unable to fall asleep. After taking a bath, the body temperature rises by 0.5-1 degree Celsius, which is good for deep sleep. If the body temperature rises above 2 degrees Celsius, it is not good for falling asleep.
2. It is advisable to soak for 20-30 minutes in warm water of 37-40 degrees Celsius. People tend to fall asleep when the body temperature drops, and the body temperature will rise after bathing, so it is best to take a short interval after bathing, and then go to bed after the body temperature drops.
Fourth, before going to bed, you must be emotionally stable before going to bed to keep your mood stable. Please put your worries aside for a while, don't think about it, close your eyes and fall asleep.
Don't think about it, there are things that can be left for discussion tomorrow. Take a deep breath, listen to slow-paced music and songs that don't make you feel excited, and make the chaotic mood slow down with the rhythm of the music.
Focus: For people with imaginative people who fall asleep or have insomnia, there is always a expectation or worry before going to bed, expecting to fall asleep quickly, worrying that they are insomnia. In fact, this is a bad suggestion, it is tantamount to repeating to myself, I have not fallen asleep.
The specific approach is: In this case, let yourself do this kind of thing in this difficult time before going to bed - focus on letting the brain think about a problem. The problem can be to conceive a long letter for someone, or to make up a long story, or to imagine walking in a favorite environment to capture your listening, smelling, touching, smelling, Visual experience and so on. If you fall asleep unconsciously in the process, you can continue the imagination you did not finish the day before.
5, 1 hour before going to bed away from the TV, the computer should stay away from the TV for 1 hour before going to bed, because the flashing light on the TV screen will make people nervous and affect sleep.
Using a computer before going to sleep may have an adverse effect on sleep. Studies have shown that body temperature rises during daytime activities, while body temperature decreases during nighttime sleep. If the temperature difference between the two is large, it is easy to get deep sleep. Those who sleep shallowly are mostly those whose body temperature is not high during the day, the body temperature at night is not low, and the nerve temperature difference is small.
At 6 o'clock in the morning, the temperature of the brain will gradually rise, tend to ease in the afternoon, reach the highest point at dusk, and begin to fall two or three hours after the night, until the lowest point of the brain temperature on the day of the morning.
Before going to bed, intense exercise, using a computer, etc. can increase body temperature and destroy the law of body temperature changes. In the process of using the computer, the bright display screen and the activities of the opening and closing program have strong stimulation to the eyes and the nervous system, so that the body temperature is in a relatively high working state. The temperature difference between the central nervous system and the night is small, and the quality of sleep is naturally poor. Take a bath with warm water before going to bed, drink a cup of hot milk, you can alleviate the symptoms of poor sleep.
Nearly a quarter of the world suffers from insomnia, and 10% of people in China still have sleep disorders. To this end, we recommend several ways to quickly sleep:
February 27, 2020