1, don't drink too much water before going to bed: Be careful not to drink too much water before going to bed, which can reduce the number of times you go to the toilet at night and avoid frequent waking up and affecting the quality of sleep.
2. Create a good sleeping environment: If you want to enter deep sleep, you should create a good sleeping environment, such as suitable indoor temperature and humidity, keep the surrounding environment quiet and avoid strong light.
3. Appropriate exercise before going to bed: If you want to enter deep sleep, you can do appropriate exercise, such as aerobics, yoga and jogging, for 1-2 hours before going to bed. It can make your body feel slightly tired and help to increase the depth of sleep. But we should pay attention to avoid strenuous exercise before going to bed, so as not to increase the nerve excitement of the brain and make it difficult to fall asleep.
4, hot foot bath or hot water bath: If you want to enter deep sleep, you can try to soak your feet with hot water or take a hot bath before going to bed, and then with appropriate massage, it can promote blood circulation, help relax muscles and help increase sleep depth.
5. Avoid drinking coffee and strong tea before going to bed: If you want to enter deep sleep, you should avoid drinking coffee and strong tea before going to bed, because these drinks contain caffeine, which will stimulate the brain nerves and make it difficult to fall asleep.
6, drink hot milk before going to bed: If you want to enter deep sleep, you can drink hot milk before going to bed, which will help improve the quality of sleep and increase deep sleep. Because milk contains sedative and hypnotic substances, it can help you sleep. But be careful not to drink too much and avoid going to the toilet frequently at night.
7. Oral sleeping pills: If the patient has neurasthenia or sleep disorder, usually has a shallow sleep, so it is difficult to fall asleep, and can't enter deep sleep by soaking feet or taking a hot bath, you can try oral sleeping pills, such as zopiclone, alprazolam, eszolam, etc. These drugs can inhibit the functional activities of the cerebral cortex and make the patient in a deep sleep state. However, if such drugs are dependent on long-term use, they must be taken on the advice of a doctor.
The main way to enter deep sleep is not to drink too much water before going to bed, to create a good sleeping environment, to exercise properly before going to bed, to soak feet in hot water or take a hot bath, to avoid drinking coffee and strong tea before going to bed, to drink hot milk before going to bed, and to take sleeping pills orally when necessary. Details are as follows:
1, don't drink too much water before going to bed: Be careful not to drink too much water before going to bed, which can reduce the number of times you go to the toilet at night and avoid frequent waking up and affecting the quality of sleep.
2. Create a good sleeping environment: If you want to enter deep sleep, you should create a good sleeping environment, such as suitable indoor temperature and humidity, keep the surrounding environment quiet and avoid strong light.
3. Appropriate exercise before going to bed: If you want to enter deep sleep, you can do appropriate exercise, such as aerobics, yoga and jogging, for 1-2 hours before going to bed. It can make your body feel slightly tired and help to increase the depth of sleep. But we should pay attention to avoid strenuous exercise before going to bed, so as not to increase the nerve excitement of the brain and make it difficult to fall asleep.
4, hot foot bath or hot water bath: If you want to enter deep sleep, you can try to soak your feet with hot water or take a hot bath before going to bed, and then with appropriate massage, it can promote blood circulation, help relax muscles and help increase sleep depth.
5. Avoid drinking coffee and strong tea before going to bed: If you want to enter deep sleep, you should avoid drinking coffee and strong tea before going to bed, because these drinks contain caffeine, which will stimulate the brain nerves and make it difficult to fall asleep.
6, drink hot milk before going to bed: If you want to enter deep sleep, you can drink hot milk before going to bed, which will help improve the quality of sleep and increase deep sleep. Because milk contains sedative and hypnotic substances, it can help you sleep. But be careful not to drink too much and avoid going to the toilet frequently at night.
7. Oral sleeping pills: If the patient has neurasthenia or sleep disorder, usually has a shallow sleep, so it is difficult to fall asleep, and can't enter deep sleep by soaking feet or taking a hot bath, you can try oral sleeping pills, such as zopiclone, alprazolam, eszolam, etc. These drugs can inhibit the functional activities of the cerebral cortex and make the patient in a deep sleep state. However, if such drugs are dependent on long-term use, they must be taken on the advice of a doctor.