Today I want to talk to you about sleep.

I've suffered from insomnia before, and it was really quite painful. At first I would just stay up and try to empty myself of thoughts, but realized that the more I tried not to think about it, the more I would think about it and thus have a harder time falling asleep.

Then I consulted some doctors and friends, and also researched how to adjust my diet and lifestyle to help me sleep faster.

1. Diet

First of all, you need to regulate your diet and eat less carbohydrates at night (remember to eat less, not less). You'll find that it's easy to get sleepy after eating carbohydrates (especially rice, which is a delicate carbohydrate). This is due to the normal phenomenon caused by carbohydrates sugar, but we eat dinner only 6,7 pm, if this time to sleepiness consumed, then the night will naturally be prone to insomnia.

So we recommend that you try to eat some high dietary fiber foods at night, such as pumpkin, quinoa, oats, brown rice, these coarse grains are no problem.

If the food at night contains too much fat and sugar will actually affect your sleep, so try to have a light dinner as well as high protein food. This is because protein contains tryptophan, a substance that can stimulate the secretion of melatonin and thus help you to improve the quality of sleep.

2. Supplements

We all know that melatonin can help you fall asleep faster, and maybe people in China are not used to the health care products to help them sleep, or they are worried about the side effects. In fact, it is very common in foreign countries to take some supplements to help sleep. Because in the West, insomnia is usually regarded as a disease or symptom that needs to be treated, which is why sleeping pills are basically a regular family medicine in Europe and America. A person who does not sleep well for your whole body side effects are very large, so take what melatonin-based supplements are not terrible, the fear is that you do not go to the correct face of the symptoms of insomnia.

So it is still recommended that friends with insomnia can properly supplement some health products containing melatonin, some products containing probiotics and sweet sleeper not only help to fall asleep, but also provide some physical nourishment while you sleep, so that you wake up the next day will not have to sleep does not give you the feeling of providing a day of energy to meet the challenges of the next day.

3. Sleep on time

The body has a biological clock, and a lot of habits actually need to be developed slowly by yourself. You can develop the habit of staying up late, you can also develop the habit of going to bed on time. So before 11:00 p.m. it is recommended that you must go to bed first. Even if you can't sleep at first, when you go to bed it actually implies that your whole body has entered a state of rest.

Then this time do not light on too bright, open a night light to your room lights dimming can be. When you are ready for bedtime you can change into a more comfortable pajamas and turn on some white noise or light music. We recommend the Alpha sleep music, the whole music sounds very healing, can let the body and mind very relaxed. In addition, you can also go to listen to music while doing some relaxation actions, for example, you can go to massage the scalp or do some stretching before bedtime, especially recommended that you can massage your sleep point before bedtime, press to some heat some of the soreness and swelling can be. This is to help you go to release your brain pressure, eliminate the entire daytime work to bring the feeling of fatigue that all help you sleep quickly.

Improve the quality of sleep sleep habits are to be your long-term persistence to be able to, and I hope that today's answer can help you have a better quality of sleep.