(1) Walking in the morning light will shorten the sleep cycle and make it easier for you to fall asleep after going to bed at night. Because sunlight can make the pineal gland in the brain secrete melatonin earlier, intense artificial light has the same effect. On the contrary, if you find that you fall asleep too early at night, you might as well receive more sunshine in the afternoon or evening. This will prolong your sleep cycle and delay your sleep time.
(2) Exercise can shorten your sleep cycle. If you are a night owl, your mind usually becomes active after midnight. However, after riding a bike for a day, your sleep cycle will be shortened. If you go to bed early at night, you will sleep better and get up early the next day.
(3) Properly raising body temperature at night will be beneficial to sleep. This effect can be achieved by taking a sauna or hot bath for at least 15 minutes.
(4) It is not advisable to sleep for more than one hour during the day and after four o'clock in the afternoon, otherwise there will be no drowsiness at night.
(5) Avoid all kinds of caffeinated foods and drinks after meals, such as chocolate, coffee and tea, because caffeine will excite the brain and cause insomnia.
(6) Drink less water at night. Drinking too much water will increase the frequency of going to the toilet all night, which will affect sleep.
(7) One hour before going to bed, stop mental activity, watch some simple books or comedies, and relax your brain. You can also consider dealing with some trivial housework, and then wash and sleep.
(8) Under the guidance of a doctor, supplementing magnesium, calcium and vitamin B complex can make you sleep better.
(9) Don't go to bed until you are sleepy. This bed is only for sleeping. Don't watch TV, eat, read or play in bed. If you can't sleep alone after 15 minutes, get out of bed and read some relaxing books instead of lying there tossing and turning. Lying in bed will only make you associate bed with insomnia.
(10) Install soundproof windows and hang thick curtains to ensure that the bedroom is completely soundproof.
(1 1) If the sun can enter your bedroom in the morning, consider wearing an eye mask when sleeping.
(12) Unless there is an emergency, it is best to turn off the phone at night and turn it on in the morning to avoid being disturbed by sudden phone calls in the middle of the night or early morning.
Try to relax. You have many choices, such as muscle relaxation, functional feedback therapy, yoga and so on. Here is a method that works for many people:
① After going to bed, lie on your back, shake and relax one leg first, and take a few slow deep breaths in the abdomen; Relax the other leg and take more breaths to relax yourself.
② Then relax your arms, shoulders and neck, and then relax your facial muscles, especially those of your eyes and mouth. Remember to take a deep breath every time you relax your muscles. I fell asleep unconsciously.
(14) Get up at the same time every morning, which can form a fixed sleep pattern.
Question 2: What is the best treatment for insomnia? Psychological adjustment methods to overcome insomnia;
First, keep a good attitude of optimism and contentment. Have a full understanding of social competition and personal gains and losses. To avoid psychological imbalance caused by setbacks.
Second, establish a regular daily life system to keep people's normal sleep-wake rhythm.
Third, create a conditioned reflex mechanism conducive to falling asleep. Such as taking a hot bath, soaking feet and drinking a glass of milk half an hour before going to bed. As long as you persist for a long time, you will establish a "sleep conditioned reflex."
Fourth, moderate physical exercise during the day will help you fall asleep at night.
5. Develop good sleep hygiene habits, such as keeping the bedroom clean and quiet, away from noise and light; Avoid drinking tea and alcohol before going to bed.
Six, self-regulation, self-suggestion. You can play some relaxing activities, or count them repeatedly. Sometimes a little relaxation can accelerate your sleep.
Seven, limit the sleep time during the day, in addition to the elderly can take a nap or nap during the day, should avoid taking a nap or nap, otherwise it will reduce the sleepiness and sleep time at night.
In addition, for some critically ill patients, under the guidance of a doctor, sleeping pills or small doses of anti-anxiety and antidepressants should be given in a short time. This may lead to faster and better treatment results.
Introduce a few tips and try them.
1. Three teaspoons of apple juice and a cup of honey (be careful)
2. Carefully rub your fingers one by one, which has a calming effect.
3. Eat some bread (be careful of getting fat)
4. A tablespoon of vinegar and a cup of cold water.
5. Take a hot bath one and a half hours before going to bed (pay attention to safety)
6. Drink a cup of hot milk (beware of getting fat)
Seven ... When it is difficult to sleep because of noise, you can dissolve a tablespoon of lettuce juice in a glass of water.
8 ... Drinking a glass of sugar water will make the body produce a lot of serotonin, which can inhibit the cerebral cortex and cause drowsiness.
9 ... Eat some bread, the pancreas will secrete insulin in the body and metabolize the amino acids contained in the bread, thus calming the nerves.
10 ... clench your fist, and then slowly release it, so that your mind can relax between holding and releasing.
1 1 ... Wash your feet alternately with hot and cold water before going to bed to dredge the blood.
12 ... Never force your brain to think about all kinds of things, or you will be more nervous.
Question 3: What is the best treatment for insomnia? What should I do if I have insomnia and dreams at night? First, don't be nervous, build up confidence and seek reasonable and effective ways to overcome insomnia and dreaminess. Insomnia and dreaminess are not serious diseases. 1 day or a few days it doesn't matter if I sleep less.
Insomnia, how to dream more at night? Second, for secondary insomnia, I mainly deal with the basic diseases or conditions that cause insomnia. Generally speaking, after the cause of insomnia is solved, insomnia will be cured.
Insomnia, how to dream more at night? 3. The most important thing for the treatment of primary insomnia is to adjust your sleep habits and restore your normal biological rhythm. Everyone's sleep time is different, and shorter sleep time has little effect on the human body.
What should I do if I have insomnia and dreams at night? Fourth, general insomnia can be cured through the treatment of etiology, psychological and physical relaxation.
What should I do if I have insomnia and dreams at night? 5. In clinic, Polygonum multiflorum Thunb, a traditional Chinese medicine, can achieve rapid and ideal curative effect in ancha.
Question 4: How to treat insomnia? Soak your feet with hot water before going to bed, pinch your feet, keep a good attitude, and drink a glass of milk before going to bed.
Question 5: Are there any tips for insomnia? What should be the best treatment? 1. Pat Zusanli point, which is located outside the kneecap 10 cm, and gently pat it until it feels sour and numb.
2, * * auricle The trunk and internal organs of the human body have certain reaction parts in the auricle. * * * Auricle helps to regulate the whole body function, promote the basic body fluid circulation, and is good for health.
3. Rub your forehead and bend your fingers into an arch. The inner side of the second knuckle is close to Tang Yin, and it is applied from the forehead to both sides of the forehead for about 40 times.
4. Rub your hands on the bath surface first. If the palm is too rough, apply a proper amount of skin cream. Then the palm of your hand clings to your forehead and rubs down to your chin, and you do it for about 10 times.
5. Press your hands on the rib surface of your thumb behind your head, press Fengchi point tightly, press hard for a few times, and then press the back of your head for about 30 times. It is advisable to feel sore.
Question 6: What is the best way to treat insomnia? Drinking coffee and listening to the radio ~ can't sleep, that's all. I fell asleep as soon as I heard it. If not, I'll keep reading, which will be better ~
Question 7: What are the effective methods to treat insomnia? You can slowly treat your insomnia symptoms by the following methods. First, don't be nervous when sleeping at night, relax and seek reasonable and effective ways to overcome insomnia. You can think that insomnia is not a serious disease at first, and it doesn't matter if you sleep less for a few hours or days a day. Can cooperate with dietotherapy, traditional Chinese medicine, western medicine, acupuncture, physical therapy and so on. Second, for secondary insomnia, we should find the reason; Generally speaking, after the cause of insomnia is solved, insomnia will be cured. During this period, patients need a stable and safe environment, and at the same time, they should pay attention to strengthening their own nutrition and physique. Thirdly, for the treatment of primary insomnia, the most important thing is to adjust sleep habits and restore normal biological rhythm. Everyone's sleep time is different, and shorter sleep time has little effect on the human body. Generally, insomnia can be cured by etiology, psychological and physical relaxation treatment. Among them, what patients need to do is to cooperate with the treatment. 5. Sleeping pills commonly used in clinic are divided into three categories. Under normal circumstances, sleeping pills only give patients an emotional relaxation. If you want to completely treat insomnia, you still need to focus on treatment. Sleeping pills are just a relief. Excessive use of sleeping pills has a serious impact on the liver. Also, you can play some light music, take a book that you are not interested in, read more pages, and try to read it even if you are not interested, because it is a good hypnotic when you are not interested.