Insomnia is a subjective experience that is dissatisfied with the quality of sleep and has an impact on daily life. Common manifestations include decreased sleep time, decreased attention and decreased sleep quality. , will affect daily life and work. Here are the ways to fall asleep quickly because of insomnia.
Insomnia sleep method 1 1, psychological relaxation therapy.
Many people's insomnia is caused by psychological factors. We can improve the quality of sleep through psychological relaxation therapy and do something relaxing before going to bed. You can also do more hypnotic relaxation training, such as completely focusing on your feet or hands, and then relaxing all over.
2. Physical recovery
If insomnia is caused by physical reasons, you should go to a regular hospital to improve all kinds of examinations, see if you have some diseases, and then do related physical care. If it is caused by deficiency of qi and blood, you should usually eat more foods that tonify qi and blood, such as mutton and longan.
Step 3 slow down your breathing.
Insomnia patients can watch slow-paced programs before going to bed, or take a proper walk and listen to soothing music, which can make the body enter a quiet stage faster and improve the quality of sleep. In addition, you can do static qigong for a few minutes before going to bed every night, which can also make your sleep quality better.
4. Eat more nutritious food.
Insomnia patients can eat some nourishing food before going to bed every day to let the body go to sleep as soon as possible. The common nourishing foods are lotus root starch, millet and jujube porridge.
5. Take a hot bath before going to bed
You can take a hot bath before going to bed. After soaking, you will feel comfortable all over and your hands and feet will be warm, so that you can sleep better. You can also lie flat after taking a shower and massage the chest or the position below the chest with your hands for 3 ~ 5 minutes every day, which also has a certain improvement effect.
These are the ways to fall asleep quickly because of insomnia. People with insomnia can choose appropriate methods to adjust according to their physical condition. In addition, to prevent insomnia, don't eat irritating food and drink irritating drinks before going to bed. Moreover, it is necessary to maintain a quiet and comfortable sleeping environment and adjust the temperature and light to improve the quality of sleep.
Insomnia sleep method 2 1, dim the lights.
As night falls, your body will begin to secrete melatonin, which tells your body it's time to go to bed. However, bright lights will interfere with your brain and make it think. So press the down light switch to dim your light, or just turn off the light, which is the fastest way to trigger melatonin secretion.
2. Turn off your mobile phone.
A major symptom of modern people is that they are tired and want to sleep, but they refuse to put down their mobile phones. Don't use mobile phones, computers and other electronic devices within one hour before going to bed at night, and don't linger on friends and space.
All electronic devices emit blue light, which is melatonin. On the contrary, picking up a paper book that you are eager to read will help you fall asleep quickly.
3. Adjust the temperature of the room
The best temperature for a happy sleep is 25 degrees Celsius, so adjust the temperature of the air conditioner accordingly to ensure that the temperature in the bedroom is around 25 degrees Celsius.
Step 4 cover the clock in the bedroom
People who suffer from insomnia are often anxious, and the clock time in the bedroom will make you more anxious. If you want to fall asleep quickly, try to forget the time from the moment you lie in bed and stop paying attention to how long you haven't fallen asleep.
Step 5 block outside light
People who suffer from insomnia are not only anxious about time and sound, but also sensitive to light sources. Turn off unnecessary lights. For example, the screen of computer and the signal light of mobile phone will affect your physiological rhythm, and then affect your sleep quality.
Step 6 put on comfortable pajamas
From fabric to fit, what clothes to wear is very important. Choose fabrics and pajamas with good breathability and moderate warmth.
7. Try to think calmly.
When we have insomnia, we are obsessed with calm, trying to feel and find some relaxing sounds, such as the impact of rain and waves, which drown out some common household noises, such as creaking floors.
8. Try the 4-7-8 breathing exercise.
Solve insomnia, fall asleep quickly, or try 4-7-8 breathing exercises. Method: When you are lying in bed, suck up all the air with your mouth, then close your mouth, inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. Make this a habit of breathing when you sleep.
Method 3 1. Moxibustion can effectively relieve insomnia.
Moxibustion is an effective Chinese medicine conditioning method to promote sleep. Avoid eating one hour before and after. Take Baihui, Shenmen, Sleeping, Neiguan, Zusanli, Sanyinjiao and Yongquan points, and adopt gentle moxibustion. Moxibustion at each point is 10- 15 minutes once a day, which can effectively calm the mind, balance qi and blood, and improve sleep quality.
2. Soaking feet quickly promotes sleep.
Soak your feet with warm water before going to bed, and the water level should not exceed the sanyinjiao of your feet; If you are a person with cold hands and feet, you'd better soak your feet with Chili water, Jiang Shui or mugwort water. Of course, these three can also be matched together. Soak your body in a little heat but don't sweat, and then get ready to fall asleep, which can effectively improve the difficulty of falling asleep.
3, can't sleep, massage for 30 seconds to sleep.
When you can't sleep, you can also use massage to relieve it quickly. Of course, other people's massage works better. You can let people massage the muscles of the back first and push the Du meridian on the back, which is a line on the spine. Then massage the Neiguan point on the hand, Yongquan point on the foot and Sanyinjiao point. Massage these parts can effectively promote sleep.
4. Diet therapy is helpful to sleep.
To use food to help you sleep, you must first establish good eating habits, eat a balanced diet, and take in adequate nutrition. Then eat more carrots, yams, lettuce, spinach, cooked lotus roots, honey, apples, bananas and other foods that are good for sleep. You can also use almonds, walnuts, red dates and chrysanthemums to help you sleep.
5, relaxation method to guide sleep
Relaxation methods include common music therapy, breathing relaxation and muscle relaxation, which can be used before going to bed or in combination. For example, playing soothing light music before going to bed, then lying in bed and taking a deep breath slowly, and relaxing your whole body muscles step by step, many people can fall asleep naturally in the process of relaxing muscles.
6. Simple hypnosis
Hypnosis belongs to a professional field, and ordinary people can't operate it naturally. However, some simple hypnosis health care methods can still be used. You can prepare some special hypnotic music in advance, learn muscle relaxation and meditation and other methods that need to be coordinated. Then follow the guidance of hypnotic music and go to sleep step by step.
7. Improve the sleeping environment
The environment is also very important for sleep, such as using curtains and other items to remove irritating factors such as strong light and noise before going to bed; Replace uncomfortable pillows, mattresses and other bedding; Adjust the room temperature to 20 degrees before going to bed; Put jasmine, lavender, mint leaves and other relaxing flowers beside the bed to help you sleep.
8. Rational use of insomnia drugs
For temporary insomnia, do not use insomnia drugs, any drugs have side effects, drugs are by no means the best treatment. But for those patients with insomnia caused by serious physical diseases, insomnia drugs can be used reasonably under the guidance of doctors, and Chinese medicine has a good therapeutic effect on insomnia.