How to fall asleep quickly? 1. "No sleep" method: suitable for people who lie down and wake up.
This method seems inhuman. "I can't sleep and I'm exhausted. Why do you keep me awake? " But it is the best way to solve insomnia. This method is not suitable for "night owl" insomnia, because it is not his bedtime yet! "Don't sleep" means telling yourself that you can't sleep unless you are sleepy.
2. Drink a cup of hot milk.
Calcium in milk is a sedative substance. Drinking warm drinks is a good habit, which can relax the body, just like a reward at the end of the day. Milk contains two hypnotic substances. One is L- tryptophan, which can promote the synthesis of sleep serotonin. Because of L- tryptophan, people often only need a glass of milk to fall asleep. The other is peptides that can regulate the physiological functions of the body, among which there are several "opioid peptides", which can combine with the central nervous system or peripheral opioid peptide receptors to play an anesthetic and analgesic role similar to opium, make the whole body feel comfortable, help to fall asleep and relieve fatigue, and will not make people addicted. The hypnotic effect of milk on neurasthenia caused by physical weakness is particularly obvious. Therefore, you can drink a glass of warm milk before going to bed.
3. Take a bath before going to bed
Take a bath before going to bed to relax your body, because bathing can raise your body temperature and make you sleepy. Get into the habit of taking a bath before going to bed. However, we should pay attention to the following issues:
1. The water temperature should be 37-40 degrees Celsius. More than 40 degrees Celsius will make the heart beat faster, stimulate the sympathetic nerve, and make people too excited to fall asleep. After taking a bath, a temperature rise of 0.5- 1 degree Celsius is conducive to entering deep sleep, and if the temperature rises more than 2 degrees Celsius, it is not conducive to falling asleep.
2. Soak in warm water at 37-40 degrees Celsius for 20-30 minutes. It is easy for people to fall asleep when their body temperature drops, and their body temperature will rise after taking a bath, so it is best to take a short interval after taking a bath and go to sleep after the body temperature drops.
4. Be calm before going to bed.
Maintain emotional stability before going to bed. Please put your worry aside for a while, don't think about it, close your eyes and go to sleep quietly.
Don't be paranoid, some things can be discussed tomorrow. Take a deep breath and listen to some slow-paced, non-exciting music or songs, so that the chaotic mood can be alleviated with the rhythm of music.
5. Stay away from the TV and computer before going to bed 1 hour.
Stay away from the TV 1 hour before going to bed, because the flash on the TV screen will make people nervous and affect their sleep. Using a computer before going to bed may have a bad effect on sleep. Studies have shown that body temperature will increase during daytime activities and decrease during nighttime sleep. If the temperature difference between them is large, it is easy to get deep sleep. People with shallow sleep are mostly due to low body temperature during the day, high body temperature at night and small nerve temperature difference.
Vigorous exercise and computer use before going to bed will raise the body temperature and destroy the law of body temperature change. In the process of using the computer, the bright display screen and the activity of switching programs have strong stimulation to the eyes and nervous system, which makes the body temperature in a high working state. The temperature difference between day and night of the central nervous system is small, so the quality of sleep is naturally poor. Taking a bath with warm water and drinking a cup of hot milk before going to bed can alleviate the symptoms of poor sleep.
A coup to stay away from insomnia 1. Turn the bedroom into a sleep paradise;
First of all, it is best to have a quiet and dark bedroom, because the dark environment will promote the pineal gland to produce melatonin to control the biological clock. It is a good way to keep the bedroom dark by isolating the external light source with heavy curtains. Cool temperature helps you fall asleep, so the thermostat should be set. Opening windows or using electric fans is beneficial to indoor air circulation. If the indoor air is too dry, you can also use a humidifier to humidify it properly.
2. The bed is moderately soft and hard;
Expensive brand-name mattresses may not make you sleep comfortably. Studies have shown that soft beds are more likely to cause insomnia. So what kind of mattress is best for you? Experts found that the standard of mattresses that most people need is actually very simple: neither soft nor hard.
3. Try changing the pillow:
If you have a history of allergies, it is best not to choose down pillows, because they will release tiny fluff fibers, wrap the dust in the air, and enter the body with breathing, thus affecting the quality of sleep and leading to insomnia.
4. Soak your feet at nine o'clock in the evening:
Modern medicine believes that there are many blood vessels in the soles of people's feet. Soaking feet with hot water can speed up blood circulation and promote the metabolism of feet and legs. At the same time, hot water has a mild stimulating effect, because countless nerve endings on the soles of the feet are closely connected with the brain, and stimulating the nerves on the feet can make people feel comfortable and relaxed in the brain. It can not only speed up sleep, but also effectively eliminate the fatigue of the day.
5. Turn off the lights when it's time to turn them off:
Bright lights will keep the body alert and easily lead to insomnia. This is not just about bedroom lighting. Half an hour before going to bed, you should try to turn off all unnecessary lighting at home and send a signal to your body that you are ready to sleep, which will help your brain calm down quickly.
6. Be alert to medication before going to bed:
Drugs may also be the culprit of insomnia. Pay attention to analgesic drugs. Many drugs contain a certain amount of caffeine (two painkillers contain about the same amount of caffeine as a cup of black coffee). If you have sleep problems, you should look at the ingredient label of the medicine first.
7. Leave your mobile phone outside the house:
With the popularity of electronic products, many people, old and young, like to surf the Internet with their mobile phones for a while, listen to children's songs or read novels before going to bed, which can easily lead to insomnia. So stay away from mobile phones, tablets and other entertainment tools before going to bed.
What are the ways to fall asleep quickly?
First, be regular before going to bed: for example, take a hot bath every night before going to bed, let the other half help you massage, eliminate the tension and pressure during the day, and then read some leisure books.
Second, force yourself to wake up when you can't sleep: when you can't sleep in bed, you must be energetic, so that you can fall asleep faster. A survey shows that a person who has to lie in bed for 90 minutes before falling asleep can fall asleep within 6 minutes if he forces himself to wake up.
Third, offset the noise outside the window and prevent some low music from being put indoors.
Snoring: Some sleep problems may be caused by snoring. Many people who have the habit of snoring always wake up in their sleep. According to experts, sleeping on your back will only make the problem worse, so you have to sleep on your side instead, sew a bag behind your pajamas, put a ping-pong ball on it and force yourself not to sleep on your back. In addition, the cause of snoring is often that the fatty tissue of the larynx hinders the trachea. If the mattress is raised about 6 ~ 7 cm with bricks, the snoring situation will be greatly improved.
Don't take medicine or eat within 3 hours before going to bed. Drugs and food can make people awake and difficult to sleep.
Sixth, respiratory disorders will aggravate insomnia: sensitivity and colds will lead to nasal congestion. Might as well use some sprays to solve the problem of nasal congestion first.
Do some exercise such as walking during the day: 0 Walking is an excellent exercise, which consumes physical strength and makes it easier to fall asleep at night.
When you wake up too early, don't lie in bed and enjoy music or watch TV, which will have a negative reaction. When you wake up too early, you should immediately freshen up and start your day's work.