1, improve the environment: creating a comfortable sleeping environment can relieve insomnia, keep the temperature and humidity in the bedroom appropriate, the room temperature is generally around 24 degrees Celsius, and the humidity is about 60%. Opening the window before going to bed for air exchange can ensure indoor air circulation and sufficient oxygen, which is helpful to relieve brain fatigue;
2, adjust the lifestyle: adjusting the lifestyle can alleviate insomnia, try to avoid falling asleep during the day, you can do more exercise, such as brisk walking, cycling, etc., which can make your body feel slightly tired and help you fall asleep at night. Before going to sleep, you should pay attention to avoid jumping rope, running fast and other strenuous exercises, or watch film and television dramas that easily lead to mental tension and excitement. You can listen to soothing music to make your spirit relaxed, or soak your feet with hot water, which will help relieve physical fatigue and help you fall asleep. In addition, you can drink a cup of warm milk to help you fall asleep before going to bed, but you should avoid drinking exciting drinks such as coffee and strong tea.
3, diet: milk, millet and other foods with high tryptophan content can help relieve insomnia, because tryptophan can inhibit nerve excitement and help improve sleep. You can also eat lotus lily porridge, etc. Chinese medicine believes that lotus seeds, lilies and other foods have the effect of clearing the heart, invigorating the spleen and calming the nerves, which can promote sleep;
4. Medication: Taking some sleeping pills for a short time can help relieve insomnia and adjust sleep cycle, such as western medicines such as eszopiclone and estazolam, as well as Chinese patent medicines such as Bailemian Capsule, Baizi Yangxin Pill and Sweet Dream Capsule, but it must be applied under the guidance of a professional doctor. For patients with anxiety and depression, the use of sleeping pills should be extra cautious.
Long-term insomnia is harmful to the body, which easily leads to memory loss, lack of concentration, drowsiness during the day, and may also cause endocrine disorders, decreased immunity and a series of problems. Therefore, if there is insomnia, it must be adjusted as soon as possible, and if necessary, seek medical examination and treatment.