With the increasing pressure in modern society, many friends will work overtime because of their work, and gradually develop the habit of going to bed late. They don’t want to go to bed until the bedtime. Little do they know that this will It seriously affects our sleep quality. Therefore, the editor below recommends some methods to fall asleep quickly, hoping to help everyone. So what is the best way to fall asleep quickly? What's the best way to fall asleep quickly?

1. How to fall asleep quickly

1. Music regulates sleep;

Before going to bed, use the stereo to play some "light" music or some relaxing pure music to soothe you. The brain can reduce all kinds of stress caused by work and life, and relax the nervous and tired mood to a natural state. However, when playing music, be sure to adjust the volume to a decibel that does not affect sleep (when the volume is between 20-40 decibels) It is basically in a quiet state at all times and has no impact on normal sleep). Music is a popular language, so friends, you may wish to give it a try.

2. Sleep with pillows;

Many friends have the habit of hugging pillows, but what should we do in hot summer? In fact, many families have air conditioners, but if they are not turned on, If so, you can also turn on the fan to keep the air flowing during sleep. Of course, when it comes to pillows, we have to talk about the importance of pillows. Here, I would like to tell you a folk pillow method. A long time ago, many folk families would use a kind of leaf wrapped in a pillowcase as a pillow. This kind of leaf It is called tangerine leaf. It has the aromatic effect of soothing blood circulation and relieving tension on the human brain. It is also very comfortable to pillow, even when the body is turning.

3. Read a book to sleep;

I don’t know if you have the habit of reading before going to bed. Whether you have it or not, I suggest that you keep a book beside your pillow. Fortunately, there are many books (not comic books) that seem very long and even a bit noisy. If you open it and read it for a few minutes before going to bed, you will probably fall asleep without playing music. However, be careful not to read in dim light, as this will be harmful to your mood. Your eyesight is not good, so please pay attention to the health of your eyesight. When you feel tired, close your eyes and rest, which can also help you sleep.

4. Moderate exercise;

T jogging in the evening has become a habit of modern people and a way of self-relaxation. Doing moderate exercise in the evening increases the internal function of the human body. The heat discharges sweat through the pores, and at the same time reduces some toxins in the human body. It can not only strengthen the body, but also achieve bodybuilding effects. The most important thing is that through this way of reducing stress, keeping the human body in a state of half-tiredness also plays a certain role in sleep;

5. Milk sleep;

Finally, I would like to repeat a common sense of life that everyone knows. Remember, drinking a cup of light pure milk before going to bed can improve the quality of sleep. At the same time, occasionally wash your face with light salt water before going to bed, and remember to wash it with cold water at the end. This can achieve the beauty effect! Have a healthy and refreshing mood to sleep! Start a new day with a bright smile every morning. !

There will be the sound of rustling leaves, but it sounds as beautiful as a lullaby, and then I slowly fall asleep.

2. Foods that help sleep

1. Foods that inhibit 5-hydroxytryptamine

If you often feel sleepy during the day and have unstable sleep at night, you can eat them before going to bed. A piece of steamed bun or bread. Because these people secrete more tryptophan during the day, tryptophan will be converted into 5-hydroxytryptamine. 5-hydroxytryptamine has a hypnotic effect and can cause drowsiness. However, at night, the body does not have enough tryptophan, making it difficult to sleep peacefully. . Eating some steamed buns and bread at night can increase the tryptophan content in the body, making it easier for people to fall asleep.

2. Foods that regulate nerves

If the long-term intake of zinc and copper is insufficient, then after a period of time, the human body will affect the energy of brain cells due to the lack of these two trace elements. The regulation of metabolism and nervous system, endocrine system is often in a state of excitement, thus tossing and turning. Eating more oysters, fish, lean meat, shrimp, eel and other foods rich in zinc and copper at dinner can effectively improve the symptoms of neurasthenia and ensure a good sleep.

3. Foods that resist caffeine

The stimulant effect of tea can affect sleep. Therefore, if drinking too much tea during the day affects your sleep, you can soak a few grams of jujube kernels in water before going to bed, or cook porridge with jujube kernels and rice, and drink a small bowl before going to bed. Ziziphus seeds contain Ziziphus saponin A, Ziziphus saponin B, betulinic acid, betulin and 3 kinds of sterols. They can reduce the content of norepinephrine in the blood, thereby combating the insomnia caused by caffeine. .

4. Milk

If you have insomnia at night, you can drink some milk. Milk contains two hypnotic substances: one is tryptophan, which can promote the secretion of nerve cells in the brain and make people Serotonin, the sleepy neurotransmitter. The other type is peptides that regulate physiological functions. Among them, "opioid peptides" can combine with the central nervous system to exert opium-like anesthesia and analgesic effects, making people feel comfortable all over the body and helping to relieve fatigue and fall asleep. Drink a glass of milk before going to bed, the hypnotic substances in it are enough to induce sleep.

5. Apples

Apples can cure spleen deficiency and excessive fire, and replenish the middle and replenish qi, whether it is caused by heart and spleen deficiency, yin deficiency and excessive fire, liver and gallbladder disharmony, or gastrointestinal disharmony. It has better curative effect on insomnia. The aromatic components in apples contain 92% alcohol and 6% carbonyl compounds. The rich aroma of apples has a strong sedative effect on human nerves and can induce people to fall asleep.

6. Kiwi fruit

The occurrence of sleep disorders is related to over-arousal of the central nervous system and excessive sympathetic nerve excitement, or is affected by the large secretion of stress hormones, and kiwi fruit is rich in The calcium, magnesium and vitamin C contribute to the synthesis and transmission of neurotransmitters, especially calcium, which has the effect of stabilizing mood and inhibiting sympathetic nerves. Beating kiwi fruit, milk, honey, water, etc. together into juice will not only help the body absorb the vitamin E in the fruit seeds, but also increase skin elasticity.

7. Banana

Banana for weight loss is actually a "sleeping pill" wrapped in peel. In addition to stabilizing serotonin and melatonin, it also contains substances that can relax muscles. of magnesium. In addition, eating bananas before going to bed will not cause weight gain because it is low in calories and rich in dietary fiber, which can promote defecation.

8. Chrysanthemum tea

The reason why chrysanthemum tea has become the first choice for preparing tea drinks before going to bed is mainly because of its gentle soothing effect and it is the best natural remedy for calming the mind and calming the mind. .

9. Honey

Put a small amount of honey into your warm milk or vanilla tea. Some glucose can prompt your brain to stop producing orophores, which were recently discovered. A neurotransmitter involved in staying awake. A large amount of sugar has a stimulant effect, but a small amount of glucose can prompt the brain to secrete orexin (phenyldihydroquinazoline), a newly discovered neurotransmitter related to thinking responses. So adding a few drops of honey to warm milk or herbal tea can also help you relax before bed.

10. Oatmeal

Oatmeal is a valuable food before going to bed and is rich in N-acetyl-5-methoxytryptamine. It's perfect to boil a small bowl of cereal and mix it with a little honey. Try chewing it hard enough to fill the cavity in your tooth. At the same time, oatmeal can induce the production of melatonin. A small bowl can promote sleep. If you chew oatmeal in large quantities, the effect will be even better.