1. Don’t catch up on sleep: If you wake up at night and still can’t fall asleep again after 15 minutes, turn on the radio and listen to the radio, and then turn off the radio when you feel sleepy. Remember: No matter how well you sleep at night, you must get up on time the next morning. Even on weekends, don't try to catch up on sleep, because this approach will not help overcome insomnia.
2. Don’t develop the habit of staying in bed: You can only go to bed when you really feel sleepy. If you can’t fall asleep after lying in bed for 15 minutes, then get up and do something monotonous and relaxing. Things, such as: reading a book, knitting, watching TV or looking at the family accounts. Remember: Don’t do things that excite you. Go to bed when you feel sleepy. When you are no longer sleepy in bed, get up and do the above things until you can fall asleep quickly after going to bed. Develop the habit of getting up on time every day.
3. Calm down your mind before going to bed: Some people are busy all day long, and only when they are lying in bed at night do they remember to think about what happened during the day. The result of this is certainly not conducive to sleep. The correct way is to take ten minutes an hour or two before going to bed to concentrate on thinking about the things during the day, make a decision on how to deal with the problem, and then simply make a plan for the work to be done the next day. This method can help you reduce worries, relax your brain, and enable you to fall asleep quickly as soon as you go to bed.
4. Do not drink coffee or smoke before going to bed: Coffee, Coca-Cola and chocolate all contain stimulating caffeine, so do not drink or eat these things before going to bed. In addition, smoking can also easily make people excited, so be sure to get rid of the habit of smoking before going to bed.
5. Don’t drink alcohol before going to bed: In order to relax, some people like to drink some alcohol before going to bed, thinking that this can help them sleep. In fact, this is wrong. You must know that alcohol inhibits your central nervous system and disrupts your sleep. After a few hours, you will wake up with a headache due to the stimulation of alcohol. It will be harmful to your health in the long run.
6. Eat something before going to bed: Eat a piece of bread and a fruit, or drink a glass of milk one or two hours before going to bed. But don't eat anything too sweet, as desserts tend to make people nervous.
7. Develop the habit of stopping thinking before going to bed: Before going to bed, listen to music with gentle melody and soothing rhythm, or learn to listen to the sounds of nature, such as the sound of rain, the chirping of insects, etc. Listening to nature can be a bit difficult at first, but you can learn it if you persevere. There are two simple methods: 1. Slow down your breathing and imagine how the breath you inhale is exhaled from the body. This exercise can be done during the day. If it is done for a long time, it can help you sleep at night. 2. When you think of unpleasant things, you should try to think of something relaxing and pleasant as soon as possible to dilute the unpleasantness.
8. Take an evening walk: People who have suffered from insomnia for a long time can also take a walk in the evening. It is best to choose a place near home and not too far away. Walking can relax muscles and make the body warm (not a fever). Usually when the body temperature drops, people will feel sleepy and want to sleep.
9. Take a hot bath before going to bed: People’s body temperature is low when they fall asleep, and the body temperature is the highest during the day. According to this theory, taking a hot bath two or three hours before going to bed can help Sleep, because bathing can raise your body temperature, and by the time you go to bed, your body temperature will have dropped.
10. Having sex before going to bed: For many people, having sex before going to bed can completely relax the body and improve the quality of sleep. This method is not necessary if some people are uncomfortable or nervous about sex.