Once long-term insomnia, it will not only directly affect people's spirit, but also continue to reduce the function of various organs of the body, and the probability of suffering from certain diseases will be particularly high. Therefore, many insomniacs want to know what to do to promote sleep.
How can I fall asleep quickly?
First, sleep at the right time. Many people are worried about losing sleep at night, so they will go to bed early. For example, you will lie down and sleep within 8 pm, and the conclusion is usually that the earlier you go to bed, the less you can go into hibernation. When you sleep at night, you must choose to lie down and sleep at the right time. For example, when you feel a little tired or mentally ill, you should lie down immediately, close your eyes and sleep, and then you can quickly go to sleep.
Second, wash two hours before going to bed. Many people brush their teeth, rinse their mouths, wash their faces and take a bath before going to bed at night. If you do such a thing before going to bed, it's easy for people's brains to wake up quickly, even if they lie down, they can't sleep. It is best to clean your body two hours in advance. For example, you can take a bath from 8:30 to 9:00 in the evening. It can release the stress of the body, promote the quality of sleep, and prevent insomnia caused by brain excitement.
3. Drink a cup of hot milk before going to bed. You can reasonably drink a cup of hot milk within half an hour before going to bed. Milk contains a lot of melatonin and glutamic acid to reduce some anxiety, anxiety or other negative emotions, thus promoting the quality of sleep. You can also add a spoonful of pure honey to the milk properly. Honey contains a lot of magnesium and B vitamins, which can relieve work pressure, regulate nervous system and promote sleep.
Fourth, their own psychological state nursed back to health Many people can't sleep at night because of their psychological state. For example, they always like to think about things that make them unhappy or anxious. In this way, people's brains will always be in a state of excitement, and then they can't sleep. It will directly affect the physical and mental health of the nervous system, and it is easy to have mental weakness. Therefore, if you can't sleep at night, you must pay attention to adjusting your mental state. You can use self-suggestion to stabilize your mood and promote the quality of sleep.
Fifth, moderate drug nursed back to health When sleep disorders occur, don't take all stable drugs at will. This drug can easily cause dependence and put pressure on the liver and kidney function. However, for groups with long-term sleep disorder or female menopause and mental weakness, drugs that regulate the nervous system such as oryzanol or vitamin B 12 can be used moderately. It can regulate the nervous system, eliminate some negative emotions and promote the quality of sleep.
Generally speaking, for those who suffer from insomnia, we must pay attention to the adjustment in all areas of daily life. In addition to the above five points, you should not sit or lie down for a long time in your daily life, and improve your exercise intensity every day.
It can not only improve physical fitness, but also promote sleep. We also need to strengthen the adjustment in the field of diet matching. We should eat less spicy food, greasy feeling and cold food, not to mention smoking, drinking and strong tea and coffee. Eating more walnuts, millet phones, sunflower seeds, black sesame powder, red dates, broccoli and other ingredients can promote sleep and regulate mood.