A. not sleep?" But it is the best way to solve the problem of insomnia, this approach to the "night owl" type of insomnia does not apply, because he had not yet reached the time to sleep! "Do not sleep" is to tell yourself that you can not sleep without dozing off.
Specific practices are:
1. Go to bed only when you want to go to sleep;
2. Within 10 to 15 minutes, do not fall asleep, immediately get out of bed, read a book or watch TV, read some easy to pick up, easy to put down the book, read some easy to understand the article, such as short stories, comedy stories, or your childhood favorite stories.
Or write down the thoughts that you can't stop thinking in your head, and don't stop if you don't feel like sleeping; if you still can't fall asleep when you go to bed again, then get out of bed again and concentrate on repeating what you just did;
3. No matter how much sleep you get in the night, you should let the alarm clock wake you up on time in the morning;
4. You are not allowed to doze off during the daytime, and even if you doze off, you have to tell yourself that you won't be able to rest until the night time. bedtime before you can rest.
2. Drink a glass of warm milk
Calcium in milk is a calming substance. Drinking a warm beverage 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 able to promote sleep serotonin synthesis of raw materials l tryptophan, due to the role of l tryptophan, often just a glass of milk can make people fall asleep. Another is the body's physiological functions have a regulatory role of peptides, including several "opioid peptides", these substances can be combined with the central nervous system or peripheral opioid peptide receptors, play a similar role to opium anesthesia and analgesia, so that the whole body to produce a sense of comfort, is conducive to sleep and lifting the fatigue, and will not make people addicted. Milk on the body weakness and lead to neurasthenia hypnotic effect is particularly obvious. Therefore, before going to bed can drink a cup of warm milk.
Related information: onions and milk are good for sleep
Currently, the Romanian people are circulating a recipe for insomnia: an hour before going to bed, drink a cup of hot milk mixed with chopped onions or onion juice, which is said to make people sleep well, sleep well.
For those who don't want to drink milk, you can also eat a small plate of raw chopped onions with a pinch of salt and olive oil (or sesame oil) before going to bed. Because of high blood pressure and sleep bad people, you can put the chopped onions into a glass of water, and then put some vinegar and olive oil (or sesame oil), half an hour to 40 minutes before going to bed to drink this glass of water, drink water can eat a small slice of bread.
Insomniacs in the "medicine is not as good as food" today, if the use of appropriate therapeutic food, there will be a certain hypnotic effect.
Three. Take a bath before going to bed
Take a bath before going to bed to relax the body, because bathing can raise the body temperature and make people sleepy. It is important to make it a habit to take a bath before going to bed.
But pay attention to the following issues:
1, water temperature 37-40 degrees Celsius is appropriate, more than 40 degrees Celsius will speed up the heartbeat, stimulate the sympathetic nerves, so that people are too excited and difficult to sleep. After the bath body temperature rose 0.5-1 degrees Celsius is conducive to enter a deep sleep, if the body temperature rose more than 2 degrees Celsius is not conducive to sleep.
2, time to 37-40 degrees Celsius in warm water for 20-30 minutes. People in the body temperature drop easy to sleep, and after the bath body temperature will rise, so it is best to get out of the bath after a little interval, to be the body temperature drop before going to bed.
Four. Before going to bed to emotional stability
Before going to bed to maintain emotional stability, please put worries aside for the time being, do not think about it, close your eyes and quietly fall asleep.
Don't ruminate, leave things to be discussed tomorrow. Take deep breaths and listen to music or songs that have a slow tempo and are not emotionally stimulating, so that the chaotic mood eases down with the rhythm of the music.
Concentration method: for imaginative people
People who fall asleep slowly or have insomnia always have an expectation or worry before going to bed, expecting themselves to fall asleep quickly and worrying that they will lose sleep again. In fact, this is all bad suggestion, is no different from repeatedly saying to yourself, I'm not asleep yet.
The specific practice is: for this situation, may allow yourself in this difficult time before bed, do such a thing - focus on letting the brain to think of a problem. This question could be framing a long letter to someone, making up a long story, or imagining yourself taking a walk in a favorite environment, capturing the sounds, smells, touches, tastes, visual sensations, etc. that you feel in this situation. If you fall asleep during the process without realizing it, you can continue the next day with your unfinished imaginings from the day before.
Clinically, the number of cases caused by physiological factors, diseases, medications, and diet is much smaller than the number of cases caused by psychological factors.