1, lower the room temperature.
When you fall asleep, your body temperature will change, and your body temperature will drop, but your hands and feet will rise. Once the body temperature drops, your brain will receive a signal to fall asleep. Excessive room temperature may make it difficult for people to fall asleep. The thermometer should be ventilated when it is used, and the air conditioner is an air conditioner. Room temperature 15-23℃ is helpful to fall asleep quickly. Taking a hot bath before going to bed or taking a hot bath can help you accelerate the change of body temperature and help you sleep.
2. Breathe the solution with "4-7-8"
First, put the tip of the tongue behind the upper incisors; Just exhale through your mouth and make a "beep" sound; Shut your mouth, inhale through your nose and count to 4 in your mind at the same time; Hold your breath and count to 7 in your mind; Open your mouth, put the tip of your tongue on your front teeth, exhale, "woo" ... count to 8 in your mind; Repeat the above actions three times, and continue to do it if you can't sleep.
3, regular work and rest
The biological clock in the body is responsible for telling the brain to be awake during the day and sleep at night. Go to bed and get up at the same time every day to make the biological clock work normally. Change the sleep time at will, and the biological clock will go on strike! It should also be noted that adults should ensure 7-9 hours of sleep every day. Go to bed thirty minutes early! Lie down! Relax and get ready for bed!
4. Light is very important
Light will affect the biological clock, which will affect your sleep. Irregular light can lead to circadian rhythm disorder, which makes people sleep or wake up. Darkness can promote the secretion of melatonin, which is the basic hormone of sleep. Immerse your body in sunlight or artificial light during the day. Turn your room black with shading curtains at night. Adjust your biological clock, light can do it.
5. Practice yoga, meditation and mindfulness.
I'm too stressed to sleep. Yoga, meditation and mindfulness are good tools to relax you. Yoga encourages the practice of breathing patterns and body movements to release the accumulated stress and tension in your body. Meditation can raise the level of melatonin and help the brain to reach a specific state of falling asleep easily. Mindfulness can help you focus on the present and reduce your worries when you fall asleep.
6. Don't look at your watch! Don't watch the time!
"Watching the clock" is very common among insomniacs. This behavior may lead to insomnia and anxiety. To make matters worse, waking up regularly and not going back to sleep may make your body form a habit. If possible, you'd better take the alarm clock out of the room. If you need to set an alarm clock in your room, you can adjust it to avoid waking up in the middle of the night.
7, you have insomnia, don't sleep during the day!
Sleeping at night is not good, and people with insomnia are prone to drowsiness during the day. This often leads to dozing off during the day. Although a short nap helps to improve alertness and happiness, people have different views on the influence of nap on night sleep. Studies have shown that people who have a long-term nap habit (2 hours or more) may have poor sleep quality or even insomnia at night.
8. Pay attention to your diet
What you eat before going to bed will affect your sleep. A high carbohydrate diet may not be conducive to a good night's rest. Compared with low-carbohydrate and low-fat diets, low-carbohydrate and high-fat diets with the same calorie intake significantly reduce the quality of sleep. But eat at least 4 hours before going to bed, so that you have enough time to digest.
9. Listen to relaxing music
Music can significantly improve the quality of sleep. It can even be used to improve chronic sleep disorders, such as insomnia. Quiet music contributes to a deep sleep. Buddhist music is a kind of music created by different Buddhist hymns and used for meditation. Listening may be a good tool to improve sleep.
10, exercise properly during the day.
Physical activity is good for healthy sleep. Exercise can increase the production of serotonin in the brain and reduce the level of stress hormone cortisol, thus prolonging sleep time and improving sleep quality. It is important to keep moderate intensity exercise every day, and overtraining will be counterproductive. It is also important to exercise during the day. Doing moderate to high-intensity exercise in the morning can significantly improve your sleep quality and quality.
1 1, feel comfortable.
Comfortable mattresses and bedding have an important influence on the depth and quality of sleep. A mattress with moderate hardness has a positive effect on sleep quality and can prevent sleep disorders and muscle discomfort. In addition, using a thicker blanket can reduce physical stress and help improve sleep. Finally, the texture of the clothes you wear will affect the quality of your sleep. It is very important to choose clothes with comfortable fabrics, which can help you keep a comfortable temperature all night.
12, turn off all electronic devices.
Using electronic devices late at night seriously affects sleep. Watching TV, playing video games, using mobile phones and social networks will make it more difficult for you to fall asleep. I suggest you quit all electronic equipment and put aside your computer and mobile phone to ensure a quiet and undisturbed environment. You will fall asleep faster.
13, aromatherapy
Aromatherapy involves the use of refined oil. Aromatherapy is usually used for those who have difficulty sleeping because it helps to relax. Studies have shown that aromatherapy is very effective in improving sleep quality. Lavender and Damascus rose seem to be very popular scents, which have a positive effect on sleep. The essential oil diffuser can help your room fill with a relaxing smell and promote sleep.
14, keep a diary and write down positive feelings.
Keeping a diary and paying attention to positive thoughts can calm the brain and help you sleep better. Writing down positive events during the day can create a happy state and promote relaxation before going to bed. Try to practice this skill by setting aside 15 minutes every night to record your day. It is important to pay attention not only to the positive events of the day, but also to your feelings at that time.
15, limit caffeine intake.
Caffeine is widely used to fight fatigue and stay awake. It can be found in food and drinks, such as chocolate, coffee, soda water and energy drinks. Caffeine can have a disastrous effect on your sleep! Although the effect of caffeine varies from person to person, it is recommended that you do not consume caffeine for at least 6 hours before going to bed.
16, adjust sleeping position
Good sleep quality may depend on your body posture at night. There are three main sleeping positions: back, abdomen and side. Although personal preference plays an important role in the choice of sleeping position, sleeping on the side seems to be more helpful to improve the quality of sleep.
17, reading
Reading is a good activity, which can help you relax before going to bed. At least for children, reading before going to bed seems to prolong sleep time. However, a kind of light emitted by e-books will reduce the secretion of melatonin, make it harder for you to fall asleep and make you feel tired the next day. Therefore, in order to relax and improve sleep, it is recommended to read physical books.
18, concentrate on staying awake.
If you try to force yourself to sleep after going to bed, your chances of success will drop sharply. Instead, we can try "contradictory therapy-reverse psychological suggestion". Hint in your mind that you should try to stay awake instead of forcing yourself to sleep. The principle of this method is that the stress and anxiety caused by forcing yourself to sleep will make you unable to relax and take a nap. People who try this method tend to sleep faster.