1, daily diet: want to help sleep, you can start from changing the daily diet. Scientific and reasonable eating habits can not only make the body in a healthy state, but also to maintain a good state of sleep is also a certain help. Some people who have difficulty sleeping may have indigestion, so it is recommended that the daily diet to light, easy to digest, avoid overeating, especially before going to bed, do not eat, dinner should also eat less fried, spicy, stimulating food, avoid drinking a lot of alcohol, so as not to aggravate the burden on the gastrointestinal tract, resulting in difficulty sleeping. Also avoid drinking a lot of water before going to bed, so as not to stimulate the gastrointestinal tract and the urinary system, resulting in frequent trips to the toilet and the inability to fall asleep. At the same time, do not drink coffee, strong tea before going to bed, so as not to stimulate nerve excitation, resulting in the inability to enter the sleep of the situation;
2, appropriate exercise: want to help you sleep, can be improved by daytime physical exercise, such as running, climbing, fitness, etc., can promote the brain's dopamine secretion, to improve the night sleep. At the same time also need to pay attention to avoid prolonged daytime bed or nap time is too long, which is conducive to sleep at night;
3, bedtime preparation: want to sleep, first of all, to avoid a long time to bed, many people are used to eat dinner directly after lying in bed, this is not conducive to digestion, but also not conducive to fall asleep as soon as possible. Suggested in to sleep time and then lie in bed, and to avoid playing cell phones, reading books, playing video games in bed, to develop a good sleep time. You can also help sleep by drinking milk, soaking your feet and taking a hot bath in moderation before going to bed. Before going to bed also need to pay attention to avoid playing stimulating games or watching movies that lead to nervous excitement;
4, create a good sleep environment: create a good sleep environment, for sleep also has a better effect. First of all, to ensure that the environment of the room temperature and humidity is appropriate; secondly, you can close the windows and doors to ensure that the surrounding environment is quiet; in addition, to ensure that the environment of the room is dim, to avoid bright light stimulation, which can help the brain melatonin secretion, improve sleep, help to fall asleep; finally, choose soft, comfortable clothes and quilts are also helpful for falling asleep;
5. Clinical treatment: If the difficulty in falling asleep has always existed, affecting the health and daily life, it is recommended to timely consult a doctor to help you sleep. If you have difficulty sleeping and it affects your health and daily life, it is recommended that you consult a doctor in a timely manner to complete the relevant examinations, and if it is clear that there is a sleep disorder, you should follow the doctor's instructions to receive the relevant clinical treatment. You can take diazepam, eszopiclone and other medications orally to help you sleep, you can also choose to buy jujube seed paste, cardiovascular tablets and other proprietary medicines that have the effect of calming the mind, and if necessary, you can also help you sleep through psychological counseling through psycho-behavioral treatments.
Regularly staying up late may lead to the emergence of diabetes, damage to the eyes, easy to lead to obesity, lower immunity and so on.
1. The emergence of diabetes:
Regularly staying up late and leading to sleep deprivation can also lead to the human body's stress system is activated, sympathetic nervous excitability, the body's cortisol, adrenaline and other secretion increases, insulin resistance, causing glucose metabolism disorders, inducing diabetes.
2. Damage to the eyes:
Staying up late is easy to damage the eyes, long time eye fatigue, there will be vision loss. If you stay up all night, there will be blurred vision and other serious consequences.
3. Easy to lead to obesity:
Shortening the sleep time will reduce the body's secretion of leptin, leptin is an important factor in appetite suppression, sleep deprivation can lead to an increase in appetite, the intake of too much food, which will lead to obesity.
4. Reduce immunity:
When you stay up late, your body is always in a state of consumption, and your body's resistance to the outside world is always in a state of work, so the time to repair will be doubled.
Regularly staying up late may also lead to the emergence of stomach disorders, it is recommended to have good sleeping habits.