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 as 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, you can drink a cup of warm milk before going to bed.
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 little 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 cup 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 cup 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
Sleeping slowly or insomnia people always have an expectation or worry before going to bed, expect themselves to fall asleep quickly, worry about their insomnia again. In fact, this is all bad hints, is tantamount to repeatedly say 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, disease factors, drug factors and dietary factors is much smaller than the number of cases caused by psychological factors.
Five. One hour before bedtime, stay away from TV.
One hour before going to bed to stay away from the TV, because the flickering light of the TV screen will make people excited and affect sleep.
The use of computers before bedtime may have an adverse effect on sleep. Studies have shown that body temperature rises during daytime activity and falls during nighttime sleep. If there is a large temperature difference between the two, it is easier to get deep sleep. Those who are light sleepers are more likely to have a low body temperature during the day and a low body temperature at night, with a small neural temperature difference.
The temperature of the brain rises gradually from 6 o'clock in the morning, moderates in the afternoon, reaches its highest point at dusk, and begins to fall two or three hours after nightfall until the lowest point of the day's brain temperature occurs in the early hours of the morning.
Before going to bed, intense exercise, use of computers and so on can make the body temperature rise, destroying the law of change of body temperature. In the process of using the computer, the bright display, open and close the program activities, are on the eyes and the nervous system have a strong stimulus, so that the body temperature is in a relatively high state of work. The central nervous day and night temperature difference is small, the quality of sleep is naturally poor. It may be worthwhile to take a bath with warm water before going to bed, drink a cup of hot milk, you can reduce the symptoms of poor sleep.