Five ways to teach you to fall asleep quickly \x0d\\\x0d\ I. "Do not sleep" method \x0d\\\x0d\"Do not sleep" method: applicable to lie down on the awake people \x0d\\\x0d\this approach seems to be very inhumane, "Originally, I was suffering from sleeplessness, physical and mental exhaustion, why do you still let me not sleep. Why do you still let me not sleep?" But it is the best way to solve insomnia, this approach to the "night owl" type of insomnia is not applicable, because he had not yet come to bed time! "Not sleeping" means telling yourself that you can't sleep unless you doze off. stories, etc. \x0d\\\x0d\ or write down the thoughts that you can't stop thinking in your head, and don't stop if you don't have the urge to sleep; if you still can't fall asleep after getting into bed again, then get out of bed again and concentrate on repeating what you just did; \x0d\\x0d\3. No matter how much sleep you get in the night, let the alarm clock wake you up in the morning on time; \x0d\\x0d\4. No dozing in the daytime, and even if you doze off. Even if you doze off, you have to tell yourself that you can't rest until it's time to go to bed at night. \x0d\\\\\x0d\2. Drink a glass of warm milk \x0d\\\x0d\ The calcium in milk is a calming substance. Drinking a warm beverage is a good habit to relax the body as if it were a reward at the end of the day. \x0d\\\x0d\ milk contains two hypnotic substances. One is L-tryptophan, a raw material capable of promoting the synthesis of sleep serotonin. Thanks to L-tryptophan, it is often possible to fall asleep with just a glass of milk. Another is the body's physiological functions have a regulatory role of peptides, including several "opioid peptides", these substances can be combined with the central nervous system or peripheral opioid peptide receptors, play a similar role as opium anesthesia and analgesia, so that the whole body to produce a sense of comfort, is conducive to sleep and lifting the fatigue, and will not make people addicted. Milk on the body weakness and lead to neurasthenia hypnotic effect is particularly obvious. Therefore, before going to bed you can drink a cup of warm milk. \x0d\\\x0d\\related information: onion with milk is good for sleep \x0d\\x0d\currently the Romanian common people circulate a kind of treatment of insomnia recipe: an hour before going to bed drink a cup of hot milk mixed with chopped onion or onion juice, it is claimed that it can make people sleep well and sleep well. \x0d\\\\x0d\ for people who do not want to drink milk can also eat a small plate of raw mixed minced onions before going to bed, onions can be put a small amount of salt and olive oil (or sesame oil). People who have trouble sleeping because of high blood pressure can put chopped onions in a glass of water and then put in some vinegar and olive oil (or sesame oil) and drink this glass of water half an hour to 40 minutes before going to bed, and eat a small slice of bread while drinking the water. \x0d\\\\x0d\\ insomniacs in the "medicine is better than food" today, if the use of appropriate therapeutic food, will have a certain hypnotic effect. \x0d\\\\x0d\three. Take a bath before going to bed \x0d\\\x0d\ Before going to bed, take a bath to make the body relax, because bathing can raise the body temperature and make people sleepy. Make it a habit to take a bath before going to bed. \x0d\\\x0d\but pay attention to the following issues: \x0d\\\x0d\1, the water temperature to 37-40 degrees Celsius is appropriate, more than 40 degrees Celsius will speed up the heartbeat, stimulate the sympathetic nerves, so that people are too excited and difficult to fall asleep. A rise in body temperature of 0.5-1 degrees Celsius after bathing is conducive to entering a deep sleep, if the body temperature rises more than 2 degrees Celsius is not conducive to falling asleep. \x0d\\\x0d\2, time to soak in warm water at 37-40 degrees Celsius for 20-30 minutes is appropriate. People are easy to fall asleep when their body temperature drops, and the body temperature will rise after the bath, so it is best to get out of the bath first a little interval, until the body temperature drops before going to bed. \x0d\\\\x0d\4. Before going to bed, you should be emotionally stable \x0d\\\x0d\ before going to bed, please put your worries aside for the time being, don't think about it, and close your eyes to fall asleep quietly. \x0d\\\x0d\\ Don't ruminate, there are things you can leave for tomorrow to discuss. Take deep breaths and listen to music or songs that have a slow tempo and are not moody, so that the chaotic mood eases down with the rhythm of the music. \x0d\\\\x0d\focus method: for imaginative people \x0d\\x0d\x0d\ slow to fall asleep or insomnia before going to bed there is always an expectation or worry, expect themselves to fall asleep quickly, worried about their own insomnia again. In fact, this is all bad hints, is tantamount to repeatedly say to yourself, I'm not asleep yet. \x0d\\\\x0d\\specific approach is: for this situation, you may want to allow yourself to do such a thing in this difficult moment before bedtime - focus on letting your mind think of a problem. This problem can be conceived to write a long letter to someone, or make up a long story, or imagine yourself walking in a favorite environment, capturing your hearing, smell, touch, taste, visual feelings in this situation and so on. If you fall asleep in the process without realizing it, you can continue the next day with your unfinished imaginings from the day before. \x0d\\\\\x0d\\\clinically, the number of cases caused by physiological factors, disease factors, drug factors and dietary factors is much smaller than the number of cases caused by psychological factors. \x0d\\\x0d\5. Stay away from television one hour before bedtime. Computer \x0d\\\\x0d\\ 1 hour before bedtime should be away from the TV, because the flickering light of the TV screen will make people nervous excitement and affect sleep. \x0d\\\\x0d\\\ Use of the computer before bedtime may have an adverse effect on sleep. Studies have shown that body temperature rises during daytime activities and lowers during nighttime sleep. If there is a large temperature difference between the two, it is easier to get deep sleep. Those who are light sleepers are more likely to have a low neurological temperature difference because their body temperature is not high during the day and low at night. \x0d\\\\x0d\\\ early in the morning from 6 o'clock in the morning, the temperature of the brain will gradually rise, tends to moderate in the afternoon, reaches its highest point at dusk, and begins to decline two or three hours after nightfall until the lowest point of the day's brain temperature occurs in the early hours of the morning. \x0d\\\x0d\\ before going to bed, intense exercise, use of computers and so on can make the body temperature rise, disrupting the pattern of change in body temperature. In the process of using the computer, the bright display, open and close the program activities, all have a strong stimulation of the eyes and nervous system, so that the body temperature is in a relatively high state of work. The central nervous day and night temperature difference is small, the quality of sleep is naturally poor. It may be worthwhile to take a bath with warm water before going to bed, drink a cup of hot milk, you can reduce the symptoms of poor sleep.