First, the "no sleep" method

"Sleepless" method: suitable for people who lie down and wake up.

This method seems inhuman. "I can't sleep and I'm exhausted. Why do you keep me awake? " But it is the best way to solve insomnia. This method is not suitable for "night owl" insomnia, because it is not his bedtime yet! "Don't sleep" means telling yourself that you can't sleep unless you are sleepy.

The specific approach is:

1. Go to bed if you want to sleep;

2. 10 to 15 minutes, if you are not asleep, get out of bed immediately, read books or watch TV, read books that are easy to pick up and put down, and read articles that are easy to understand, such as short stories, comedy stories, or stories that you liked when you were a child.

Or write down the thoughts that can't stop in your mind. If you are not sleepy, don't stop; If you still can't sleep when you go to bed again, get out of bed again and concentrate on what you just did;

No matter how you sleep at night, let the alarm clock wake you up on time in the morning;

4. Don't take a nap during the day. Even if there is, tell yourself that you can't rest before going to bed at night.

2. Drink a cup of hot milk.

Calcium in milk is a sedative substance. Drinking warm drinks is a good habit, which can relax the body, just like a reward at the end of the day.

Milk contains two hypnotic substances. One is L- tryptophan, which can promote the synthesis of sleep serotonin. Because of L- tryptophan, people often only need a glass of milk to fall asleep. The other is peptides that can regulate the physiological functions of the body, among which there are several "opioid peptides", which can combine with the central nervous system or peripheral opioid peptide receptors to play an anesthetic and analgesic role similar to opium, make the whole body feel comfortable, help to fall asleep and relieve fatigue, and will not make people addicted. The hypnotic effect of milk on neurasthenia caused by physical weakness is particularly obvious. Therefore, you can drink a glass of warm milk before going to bed.

Related information: Onions and milk are good for sleep.

At present, there is a folk prescription circulating in Romania to treat insomnia: drinking a cup of hot milk mixed with chopped onion or onion juice one hour before going to bed is said to make people sleep soundly.

For those who don't want to drink milk, you can also eat a small dish of chopped raw onions before going to bed. A small amount of salt and olive oil (or sesame oil) can be put in the onions. People who can't sleep well because of high blood pressure can put chopped onions in a glass of water, then add some vinegar and olive oil (or sesame oil), drink this glass of water half an hour to 40 minutes before going to bed, and eat a small piece of bread when drinking water.

Insomnia patients in today's "medicine is better than food", if they use appropriate diet prescription, they will have a certain hypnotic effect.

3. Take a bath before going to bed

Take a bath before going to bed to relax your body, because bathing can raise your body temperature and make you sleepy. Get into the habit of taking a bath before going to bed.

However, we should pay attention to the following issues:

1, the water temperature should be 37-40 degrees Celsius. More than 40 degrees Celsius will make the heart beat faster, stimulate the sympathetic nerve, and make people too excited to fall asleep. After taking a bath, a temperature rise of 0.5- 1 degree Celsius is conducive to entering deep sleep, and if the temperature rises more than 2 degrees Celsius, it is not conducive to falling asleep.

2. Soak in warm water at 37-40 degrees Celsius for 20-30 minutes. It is easy for people to fall asleep when their body temperature drops, and their body temperature will rise after taking a bath, so it is best to take a short interval after taking a bath and go to sleep after the body temperature drops.

4. Be calm before going to bed.

Maintain emotional stability before going to bed. Please put your worry aside for a while, don't think about it, close your eyes and go to sleep quietly.

Don't be paranoid, some things can be discussed tomorrow. Take a deep breath and listen to some slow-paced, non-exciting music or songs, so that the chaotic mood can be alleviated with the rhythm of music.

Concentration method: suitable for people with rich imagination

People who fall asleep slowly or have insomnia always have an expectation or worry before going to bed. They expect to fall asleep soon and worry about insomnia. In fact, these are all bad hints, which is tantamount to repeatedly telling myself that I am not asleep.

Specifically, in view of this situation, you might as well let yourself do such a thing at this difficult moment before going to bed-let your brain concentrate on thinking about a problem. This problem can be conceived as writing a long letter to someone, or making up a long story, or imagining yourself walking in a favorite environment, capturing your hearing, smell, touch, taste, visual feelings and so on. If you fall asleep unconsciously in the process, you can continue your unfinished imagination the next day.

Clinically, the number of cases caused by physiological factors, disease factors, drug factors and diet factors is far less than that caused by psychological factors.

5. Stay away from the TV and computer before going to bed 1 hour.

Stay away from the TV 1 hour before going to bed, because the flash on the TV screen will make people nervous and affect their sleep.

Using a computer before going to bed may have a bad effect on sleep. Studies have shown that body temperature will increase during daytime activities and decrease during nighttime sleep. If the temperature difference between them is large, it is easy to get deep sleep. People with shallow sleep are mostly due to low body temperature during the day, high body temperature at night and small nerve temperature difference.

At 6 o'clock in the morning, the brain temperature will gradually increase, tend to ease in the afternoon, reach the highest point at dusk, and begin to decline two or three hours after nightfall until the lowest point of brain temperature appears in the early morning.

Vigorous exercise and computer use before going to bed will raise the body temperature and destroy the law of body temperature change. In the process of using the computer, the bright display screen and the activity of switching programs have strong stimulation to the eyes and nervous system, which makes the body temperature in a high working state. The temperature difference between day and night of the central nervous system is small, so the quality of sleep is naturally poor. Taking a bath with warm water and drinking a cup of hot milk before going to bed can alleviate the symptoms of poor sleep.