In fact, there are many bad habits in daily life that may lead to insomnia. How many of these bad habits do you have?
Mood fluctuation before going to bed
Have you ever had such an experience? Before going to bed, I will think of unhappy things during the day or quarrel. In this case, I don't have to sleep for almost one night. This is because as long as people are excited before going to bed, the excitement of the nerve center will be disordered. Therefore, if you want to have a good sleep, you should try to keep your mood calm. If you really encounter this situation before going to bed, you can lie on your back and relax your whole body.
Sleep with the light on.
Many people have the habit of sleeping with the light on, some are afraid, and some forget to turn it off. In fact, this situation affects sleep and is easy to make people insomnia. Although your eyes are closed, you will still feel the light. Light will affect the secretion of melatonin in the body, which will eventually lead to insomnia, dreaminess and even awakening.
Eat before going to bed
This situation is more common, because I like to stay up late, so I am used to eating supper. But this habit is not good. Because eating before going to bed will make the digestive organs such as the stomach busy, increase the burden, and then excite the cerebral cortex in charge of the digestive system, which will eventually lead to insomnia. Not only insomnia, but obesity.
Drink tea and coffee before going to bed.
Many people are tired of staying up late and are used to drinking a cup of coffee or tea to refresh themselves. However, it is neglected that caffeine in tea and coffee will cause nervous excitement, and excessive intake will lead to insomnia.
Drink water before going to bed.
Some people advocate drinking water before going to bed, so that the skin is fuller. Some people say not to drink water before going to bed. Which one is correct? In fact, each has its own reasons.
Drinking water before going to bed can really make your skin full and moist, but if you drink too much, you will go to the toilet frequently and affect your sleep. Drink beauty water before going to bed, and be sure to give it an hour in advance. Don't drink water for less than an hour.
Speaking of which, some netizens will ask, is there any way to fall asleep quickly? Of course there is ~
Create a sleeping environment
Be sure to avoid light indoors, because sleeping environment is very important. Close the curtains, preferably those thick closed curtains. After turning off the lights, the room is dark, which helps to sleep.
If there is no such environment, you can buy an eye mask and wear it. Wearing an eye patch is good for sleep. It is also the method I often use. Pro-test is really effective. It is recommended to buy that kind of silk fabric, which is skin-friendly and comfortable.
Ear blockage, simple breathing
This method is very simple. As long as you plug your ears with two cotton balls, you will feel that the surrounding environment is particularly quiet, and even the heartbeat can be heard clearly.
Then, breathe in and out evenly, so simply cycle, without thinking about anything else, as if you were in an open grassland, which will relax you and then slowly fall asleep.
"478" breathing method "478" breathing method is a commonly used sleep method in the US Marine Corps. I haven't tried it, but it is said to be very useful. My sister said she had already used it, and the effect was good.
The method steps are: close your mouth, breathe through your nose for 4 seconds, then hold your breath for about 7 seconds, and finally open your mouth and breathe through your mouth for 8 seconds. This action can be repeated again and again until you feel sleepy, so you will fall asleep quickly.
This method is very effective for you if you don't like reading and are not interested in articles. I often use this method and it works every time.
You can look up some difficult books on the internet, such as ancient prose. Before going to bed, turn your mobile phone to eye protection mode and start reading. Generally, you will be sleepy in less than 10 minutes.
Abdominal Breathing People who often take part in physical exercise should know abdominal breathing, which is very helpful for falling asleep quickly. I've tried it, and it's quite good ~ I want to use this method as soon as I lose sleep.
The practice is: inhale, but when inhaling, you need to bulge your abdomen and then exhale. When you breathe, you need to let your stomach sink. Abdominal breathing is to imitate the state of breathing during sleep, but it is very important to slow down the pace, the slower the better, so it will be carried out in a slow state, which is more conducive to sleep.
In fact, I often suffer from insomnia, and I have basically used most of the above methods. And these methods are very effective in telling the truth. But only if you want to sleep. If you take a shower and brush your mobile phone, you will sleep; Or plug your ears and watch your mobile phone while breathing. In short, if the above methods have no effect on you, it is recommended to see a doctor and take some medicine to recuperate.