Don't get excited before going to bed.
Sleep is a protective response of brain nerve cells from excitement to inhibition. If you are too excited before going to bed, it will inevitably affect the inhibition process, which is manifested as difficulty in falling asleep or dreaming after sleeping, so that the brain can not get enough rest. Therefore, you should not engage in strenuous activities (including sports and labor) half an hour before going to bed, you should not play loudly, stop entertainment activities as soon as possible, and watch TV or movies not too late. Similarly, students should not read books or use their brains before going to bed. They should try to avoid thinking about difficult problems, listening to thrilling stories, worrying about other things or daydreaming, so as to avoid the cerebral cortex being in a state of constant excitement. In addition, environmental factors that are unfavorable to sleep, such as noise, lighting, noise or vibration, should be excluded.
Don't eat before going to bed.
Don't eat before going to bed. Because when the human body is sleeping, the brain nerve cells are at rest, and the activity of the digestive system slows down. If you eat something before going to bed, especially greasy food, or eat too much, it will increase the burden on the gastrointestinal tract. Because there is food in the stomach, the diaphragm is pushed up, which makes the chest compressed, and people will feel uncomfortable lying in bed. Both of them will affect the depth of sleep. Ancient doctors once said: "If the stomach is not harmonious, it will be restless." . Eating before going to bed will interfere with sleep, and often cause many dreams, or talk in dreams and have nightmares.
In addition, strong tea, coffee and other drinks are exciting and should not be taken before going to bed.
Relax before going to bed.
1 ~ 2 hours before going to bed, you should stop intense mental and physical work and do some light relaxation activities. For example, walk slowly for half an hour in a place with fresh outdoor air, or practice simple Tai Ji Chuan, do breathing activities, bend over, listen to light music and serenade ... so that your brain, nerves and muscles can be fully relaxed and relaxed, which is very helpful for sleep.
Wash your face and feet before going to bed.
Washing hands and face before going to bed can clean the skin of face and palm, promote blood circulation of head, face and upper limbs, and is a gentle effect on cerebral cortex. Helps sleep.
Washing feet before going to bed can clean dust and sweat, eliminate foot odor, reduce the chance of mold infection, and help protect the cleanliness of bedding sheets. At the same time, it can also promote the blood circulation of lower limbs, eliminate the heavy feeling of lower limbs caused by fatigue in a day, and is conducive to restoring physical strength.
More importantly, soaking feet in warm water is a kind of mild benign * * *, which has a relaxing effect on the cerebral cortex and can promote people to fall asleep quickly and sleep deeper and more soundly. It is observed that patients who wash their feet with warm water before going to bed sleep shorter than those who don't, and dream less at night.
Of course, if you can take a bath with warm water before going to bed and soak your whole body in warm water for 15 minutes, it will be more conducive to sleep.
Open the window before going to bed.
People also need enough oxygen to maintain metabolism during sleep. Before going to bed, open the window and ventilate, ensure the indoor air is fresh and the oxygen supply is sufficient, which can make you fall asleep quickly and deeply. If there is a coal stove or biogas at home, it is even more necessary to open the window to let fresh air in and discharge unclean air.
In the cold season, it is not convenient to open the window for a long time, but also set up and open small shutters to ensure normal ventilation.
Drink less water before going to bed to relieve urination.
If you drink a lot of water before going to bed, or eat foods with more water (such as watermelon and porridge), because your bladder is full, you will constantly send out * * * signals to the cerebral cortex, and you will be restless and dreamless when you sleep. Getting up in the middle of the night to pee frequently not only disturbs sleep, but also easily catches a cold. So drink less water before going to bed and urinate before going to bed.
Pay attention to clothes and posture.
In order to help you sleep and dream less, it is best to wear loose cloth shirts and shorts, and it is best to have special pajamas. Sleeping posture varies from person to person, and you can generally sleep on your back in a big shape; You can also lie on the right side, with your legs slightly flexed and your limbs not tight; The pillow should not be too low, but it should not be too high. There is a limit to the height of "sit back and relax", which should be decided according to your own feelings.
Try the assisted sleep method.
Some people have listed more than 60 kinds of hypnotic measures, most of which are gentle, monotonous and repetitive to relax the patient's body and mind, just like Cai Jitong said in Song Dynasty, "Sleep first, then sleep."
If you can't sleep in bed, you can repeat numbers, repeat simple sentences or concentrate on the ticking of the clock. This method is coercive. Because patients are prone to impatience, the effect may be good or bad, so try to see if it is conducive to sleep. The "self-exercise method" proposed by German psychiatrist Schultz is said to be effective. The patient used one pillow and the other pillow under his knee, stretched his arms slightly, closed his eyes, and repeatedly said, "I have fallen into silence"; Then focus on your right arm and repeat: "My right arm is heavy" until you really feel this way; Say it again in turn: "My arms are heavy" and "My whole body is heavy" ... until I fall asleep. This method is similar to China's Qigong therapy. If we can achieve the effect of "hiding the spirit inside", it will naturally help to overcome insomnia.
Take some medicine properly
When you can't try to sleep by yourself, it is helpful to take some sedatives in moderation when necessary. Commonly used are tribromide mixture, Nao Le Jing, Yening honey syrup, valium tablets and some sleeping pills. When treating sedatives and sleeping pills, we should neither rely on them for a long time, nor be too afraid to use them. Whether to take medicine or not should follow the doctor's advice. Under the guidance of a doctor, taking some sedatives and sleeping pills properly will help break the vicious circle caused by insomnia.