1. Don't catch up on sleep: If you can't go back to sleep after waking up at night for 15 minutes, turn on the radio and listen to the radio, and then turn off the radio when you feel sleepy. Remember: whether you sleep well at night or not, you should get up on time the next morning. Even on weekends, you should not try to catch up on sleep, because this will not help you overcome insomnia.
2. Don't get into the habit of staying in bed: you only go to bed when you really feel sleepy. If you can't sleep after lying in bed for 15 minutes, get up and do something monotonous and relaxing, such as reading, knitting, watching TV or reading family books. Remember: don't do anything that excites you. If you feel sleepy, go to bed. If you get to bed and are not sleepy, get up again and do the above things until you can fall asleep quickly. Get into the habit of getting up on time every day.
3. Calm down before going to bed: Some people are busy all day long, and it is not until they lie in bed at night that they think about what happened during the day. The result of this is of course not conducive to sleep. The correct way is to spare more than ten minutes an hour or two before going to bed, concentrate on the things during the day, make a decision on how to deal with the problem, and then make a simple plan for the work to be done the next day. This method can help you reduce your troubles and relax your brain, so that you can fall asleep quickly as soon as you go to bed.
4. Don't drink coffee or smoke before going to bed: Coffee, Coca Cola and chocolate all contain exciting caffeine, so don't drink or eat these things before going to bed. In addition, smoking is also easy to make people excited, so you must get rid of the habit of smoking before going to bed.
5. Don't drink alcohol before going to bed: Some people like to drink alcohol before going to bed in order to relax themselves, thinking that this can help them sleep, but this is actually wrong. You know, alcohol inhibits your central nervous system and destroys your sleep. After a few hours, you will wake up with a headache because of alcohol. It's harmful to your health for a long time.
Eat something before going to bed: eat a piece of bread and a fruit one or two hours before going to bed, or drink a glass of milk. But don't eat anything too sweet, because desserts easily make people nervous.
Develop the habit of stopping thinking before going to bed: before going to bed, listen to music with euphemistic tunes and slow rhythm, or learn to listen to the sounds of nature, such as the sound of rain and insects. The method of listening to nature will be a little difficult at first, but you can learn it as long as you stick to it. There are two simple ways: 1, slow down your breath and imagine how the breath you breathe in is exhaled from your body. This exercise can be done during the day, and it will help you sleep at night after a long time. 2. When you think of unpleasant things, you should try to think of something relaxed and pleasant as soon as possible to dilute these unhappiness.
8. Walking at night: People who suffer from insomnia for a long time can also take a walk at night. It is best to choose a place near home, and the distance should not be too long. Walking can relax muscles and make the body warm (not feverish). Usually, when the body temperature drops, people will feel sleepy and want to sleep.
9. Take a hot bath before going to bed: When people fall asleep, their body temperature is low, but it is the highest during the day. According to this theory, taking a hot bath two or three hours before going to bed can help them sleep, because bathing can raise their body temperature, and when it is time for you to sleep, your body temperature will drop.
X. * * * before going to bed: For many people, * * * before going to bed can completely relax the body and improve the quality of sleep. You don't have to use this method if some people are uneasy or nervous about sex.
I hope I can help you, wish you a happy life and hope to adopt it.
Question 2: Recently, insomnia is always shallow sleep and dreamy. How to enter a deep sleep state to avoid insomnia needs to maintain the following good living habits:
1, adhere to a regular schedule.
2, don't eat and drink before going to bed. Eat a small amount of dinner about two hours before going to bed, and don't drink too much water to avoid going to the toilet at night and affecting the quality of sleep; Don't eat spicy and greasy food at night, because these foods will also affect sleep.
3. Stay away from coffee and nicotine before going to bed.
4. Choose the exercise time. Afternoon exercise is the best time to help sleep, and regular physical exercise can improve the quality of sleep at night.
5. Keep the room temperature slightly cool. A little lower temperature in the bedroom helps you sleep.
6. Sleep at night. Napping during the day may lead to "deprivation" of sleep time at night. The sleep time during the day is strictly controlled within 1 hour, and you can't sleep after three o'clock in the afternoon.
7. Keep quiet. Quiet is very beneficial to improve the quality of sleep.
8. A comfortable bed. A comfortable bed provides you with a good sleeping space.
9. Take a bath before going to bed. A hot bath before going to bed helps you relax your muscles and make your sleep better.
Question 3: How is insomnia, dreaminess and shallow sleep? How long has this been the case? If the time is not long, you can change your living habits, pay attention to diet and exercise properly. Let me know if it's serious.
Question 4: What is the reason why I often have insomnia and dreaminess when I sleep at night recently, and I can't sleep after I wake up easily? 10 points You don't exercise enough at ordinary times, so you can get used to sweating.
Question 5: What are the reasons for poor sleep, dreaminess, or light sleep? Is there a good way to adjust? 10 1, one of our important points is that sleep is indispensable. It is said in many books that adults usually sleep for 7-8 hours every day. But recently, James, an American psychology professor? Dr. Maas pointed out that it is not enough for a person to sleep for 6-7 hours at night. The results of his sleep research show that only eight hours of sleep can make the human body function reach its peak. So what is "moderate amount" is mainly based on "mental and physical recovery".
People's sleep can be divided into slow eye movement sleep and rapid eye movement sleep. The concentration of REM sleep occurs in the last stage of REM sleep in memory storage, tissue maintenance, information collation and new learning and performance, while REM sleep usually occurs in the back of the 8-hour sleep period and can last for about 90 minutes. Although we may not realize it, most of us don't get enough sleep, which not only reduces the quality of life, but also may cause diseases.
In order to make up for this general lack of sleep, Dr. Mas advocates "taking a nap". This kind of nap means taking a nap for 20 minutes after waking up from formal sleep every day, which is much better than going to bed early at night.
What we particularly emphasize is that although primary and secondary school students say "reducing the burden", they are not relaxed due to various test pressures, and many people obviously lack sleep time. Compared with the past, it is actually open and tight. In fact, it is not worth the loss to the society or the family. We believe that only by sleeping well can we study well. A good sleep will not hinder your future: sleep time must be guaranteed!
* sleeping environment
In order to get a good night's sleep, it is very important to pay attention to three appropriate and three bogeys before going to bed.
Sanyi is:
Take a walk before bed.
Purple Rock Hidden Book? Yang Shu said: "When you fall asleep, walk around the room for a thousand steps, and then you will get a pillow ... When you cover it, you will feel tired, and when you are tired, you will think about it, and you will move to the extreme and seek peace."
There should be a suitable environment for sleeping, mainly a quiet bedroom and comfortable bedding.
Ventilation is an important condition in the bedroom, because fresh air is more important than anything else. Regardless of the outdoor temperature, you should open the window for air before going to bed. Choose a comfortable bed, usually a brown stretch bed with moderate hardness or a cork board mattress. The pillow should be moderate in hardness and try to be warm in winter and cool in summer.
Have a correct sleeping posture.
It is generally advocated to lie on the right side, slightly bend your legs, naturally relax your body, bend your elbow in front of your pillow with one hand, and naturally put your hand on your thigh with the other.
Develop good sleep habits.
Try to go to bed and get up at the same time no matter whether you sleep every night or take a nap during the day, and holidays are no exception. We should take regular and moderate actions.
* adapt to the biological clock
If we get up on time every day and greet the sunshine every morning regularly, then your biological clock will run on time. Studies have shown that this is one of the key factors to improve sleep quality.
One of the factors affecting the operation of biological clock is body temperature. Studies have proved that the fluctuation of human body temperature has a great influence on the rhythm of biological clock. People's body temperature drops easily, which is an effective way to adjust the biological clock by using body temperature. If the temperature regulation is out of control, it will cause disorder of sleep biological clock. There are many ways to control your body temperature, such as taking a bath before going to bed, or doing aerobic exercise for 20 minutes before going to bed, so that your body temperature will drop when you sleep.
In short, people will fall asleep on time after forming habits. It is most important for teenagers to develop good sleep habits. The biological clock can't be easily destroyed. Don't stay up on Saturday and Sunday nights, and you can't afford to get up during the day, which destroys your biological clock.
* Adjust diet
We often see such a situation: a few people do not feel bad sleep subjectively after eating a lot of coffee, chocolate, cola, tea and other foods or drinks at night, but experiments have confirmed that their deep sleep will be adversely affected. So don't eat these things before going to bed.
In order to get a good sleep effect, there should be the following taboos before going to bed:
Avoid satiety
Dinner is 70% to 80% full. Don't eat before going to bed, so as not to add to the gastrointestinal burden.
Avoid drinking strong tea and coffee.
Don't drink strong tea, coffee and other foods at night, so as not to affect normal sleep due to mental excitement or frequent urination.
Avoid drinking.
Studies have proved that drinking seems to help people fall asleep, but it is actually incorrect. Wine will release a natural stimulant in the process of metabolism, which will destroy our sleep in the middle of the night.
* Noise
Many young friends are accustomed to this bad environment because they are often in some kind of noise. This is bad for our sleep ... > >