The best way is not to wait in bed to fall asleep when you can't fall asleep. When you feel sleepy, go to bed immediately, even if it is very late. It's best to drink a glass of milk before going to bed. Milk can help you fall asleep, or find a book that you don't like very much or is the most boring to read, so that you will fall asleep in a while, experts say.

If you cannot fall asleep after a long time, it means that you have a neurological disorder and need to take medicine. The medicines you can take are: nourishing blood and calming the nerves, Acanthopanax senticosus, and oryzanol tablets. It is said that three medicines should be taken in pairs. Famous food. Very useful.

You can also take some diazepam as the fastest way to fall asleep. However, don’t take this fast hypnotic drug all the time, as it can lead to dependence.

Reference: Central Channel 2 Health Road Program

Sleep or wakefulness is a normal physiological process, but it is not an activity that humans can completely control independently, but a passive process. It is not like certain activities of the human body that can be carried out according to human will. People with insomnia often struggle with inducing themselves to fall asleep. In fact, early mild insomnia can often benefit from self-adjustment methods. The details are summarized as follows:

(1) A normal and natural mentality. Don’t worry too much if you have insomnia. The more nervous you are, the more you force yourself to fall asleep, which will be counterproductive. Some people are even more nervous when they have insomnia for many days in a row. They think that if their brains cannot rest like this, their life span will be shortened and they will also get sick. Excessive anxiety caused by this kind of worry is more harmful to sleep itself and its health.

(2) Seek and eliminate the causes of insomnia. There are many factors that cause insomnia, as mentioned before, and they are not difficult to discover as long as you pay a little attention. When the cause is eliminated, insomnia will heal itself. For insomnia symptoms caused by diseases, you must seek medical treatment in time. Don’t delay treatment by thinking that insomnia is just a minor problem and not a disease.

(3) Relax the body and mind, which is good for sleep. Go for a walk outdoors before going to bed to relax your mind, take a shower or soak your feet in hot water before going to bed, which will be beneficial to falling asleep smoothly without any harm. There are many specific methods to induce the human body to enter a sleep state, such as relaxation techniques, which have been spread among the people and can be used. In addition, two simple and easy methods are introduced:

① Close your eyes and enter silence. After going to bed, first close your eyes, and then open them slightly to maintain some contact with the outside world. Although mental activities are still operating, the tension of sympathetic nerve activity has been greatly reduced, inducing the human body to gradually enter a sleepy state. .

②Mingtiangu method. After going to bed, lie on your back with your eyes closed, cover your left ear with your left palm, cover your right ear with your right palm, and tap the back of your head with your fingers to make it hear a whirring sound. Bounce the number of times until you feel slightly tired. After stopping bouncing, slowly bring your head closer to the pillow, with the back resting naturally on both sides of your body, and you will fall asleep quickly.

(4) Sleep induction. Listening to plain and rhythmic sounds, such as tapes of trains running, crickets chirping, dripping water, and the patter of spring rain, or musical hypnosis tapes, can help you sleep and can also establish conditioned reflexes to induce sleep.

(5) Drink hot milk method. According to research, drinking a cup of hot milk with sugar before going to bed can increase the secretion of insulin in the human body, increase the entry of amino acids into brain cells, and promote the human brain to secrete serotonin for sleep. At the same time, milk contains trace amounts of morphine-like substances, which have a calming and tranquilizing effect. This promotes the human body to fall asleep peacefully.

(6) Suitable sleeping position. The sleeping position is of course suitable for comfort and can vary from person to person. However, it is better to sleep on your side. Health expert Cao Cishan pointed out in "Sleeping Tips": "Lie on your left side and bend your left foot, bend your left arm, support your head on your hand, stretch your right foot, and place your right hand between your right thighs. On the right side, The opposite is true for lying down. "This sleeping position is conducive to relaxing the whole body and sleeping peacefully.

(7) If you are tired and have difficulty falling asleep, you may wish to eat fruits such as apples, bananas, tangerines, oranges, and pears. Because the aroma of this type of fruit has a sedative effect on the nervous system; the sugar in the fruit can inhibit the cerebral cortex and make it easier to enter a sleep state.

Insomnia is a common problem among modern people. Due to the pressure of life and work, many people suffer from insomnia. People with insomnia can try the following methods, which may improve their insomnia.

However, this is not a panacea and the results vary from person to person.

First of all, insomniacs should cultivate the concept of "it's okay to sleep less for one night". Many times, insomniacs scare themselves and worry about not being able to sleep, forming a vicious cycle. To eliminate this cycle, you must establish the above-mentioned concepts. You can relax and fall asleep easily without stress.

Secondly, external factors are one of the key factors that interfere with people falling asleep. The sound of cars, televisions and conversations can make it difficult for people with sensitive minds to fall asleep peacefully. How can you sleep peacefully when your mind is agitated by these things? Therefore, you can only start with your own sense organs. Wearing earplugs and eye masks can help reduce external noise and put you in a dark world where you can't see your fingers. At first, you may feel uncomfortable, but as long as you wear it a few times, you will get used to it and it will be no problem. Don't underestimate these little earplugs, they can quiet your ears, cleanse your troubled mind, and lead you to a good night's sleep.

You can also use methods to relax your mood. The pressure of life makes people nervous. When they go to bed with such emotions, many people can only look at the ceiling. Some people like to do some exercise before going to bed, such as Tai Chi, yoga, etc., which are all good ways to relax the body and mind. If you don’t know how to do these exercises, then if you know how to take deep breaths, just do deep breathing exercises in bed. When people are nervous, they breathe quickly and shallowly, and lack ventilation. Deep breathing uses the diaphragm to contract, push out the abdomen, increase lung capacity, and then exhale slowly, so that the lungs can be fully ventilated, enhance the activity of parasympathetic nerves, and reduce tension. Therefore, as long as you do a few deep breathing exercises in bed or before going to bed, you can help yourself fall asleep.

If the above methods do not work, you can practice muscle relaxation. Before going to bed, think about which muscles can be controlled from head to toe, and contract and relax them. Since muscles can perform "isometric contractions," you can relax your muscles while lying on the bed without moving, so that you can sleep peacefully.

Teach you nine ways to deal with insomnia

According to a survey by a US medical research center, 1/3 of every 1,000 adults complain of being unable to wake up at night. A common method used by many people to fall asleep again is to take sleeping pills, but this method is least advocated by insomnia researchers. In recent years, with the efforts of doctors and relevant researchers, there have been more and more methods to deal with insomnia. This article will introduce 9 methods for overcoming insomnia proposed by relevant experts in the United States.

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 a dozen 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. You can also count "one sheep, two sheep..." until your mind is completely calm.

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.