What are some of your sleep tips? Do you have your own unique sleep aid method?

When we want to sleep, we can drink a glass of milk before going to bed, but we must not drink strong tea and coffee. Because milk has a sleeping effect, drinking a glass of warm milk before going to bed can help us fall asleep as quickly as possible. Secondly, you can read some books before going to bed, but pay attention to the lights in the room should not be turned on too strongly, and at the same time ensure the comfort of the eyes.

Read a book, soak your feet, put lemon slices or lavender at the head of the bed before going to bed, don't always think about going to work tomorrow, what to do if you don't sleep well, relax and think: if you can't sleep, you can't sleep, maybe you just relax and fall asleep slowly. It also depends on what is the cause of your insomnia, if you play with your mobile phone and refuse to sleep, it is useless to help you sleep.

You don't know what the reason is, you just can't sleep, it's very likely that the spleen and stomach are weak, I went to the pharmacy to buy soothing brain tonic liquid and sour jujube kernels, the effect is not bad, you can try. Exercising more often is also helpful for sleep.

If you want to improve your sleep quality, then reduce your dinner, and at the same time, don't eat too late, don't eat too full, don't eat too greasy.

Also, avoid going to watch some overly intense TV or movie episodes before bed. These episodes tend to make yourself overly excited and affect your sleep.

You can also soak your feet before going to bed, soak your feet, help the heart and kidney intersect, and can promote our sleep.

For people with insomnia, it's a nightmare, so what good tips can we have to help us fall asleep effectively? 1. Do simple exercises a few hours before going to bed 2. Drink a glass of milk before going to bed to effectively help sleep 3. Timed**some pure** to assist sleep 4. Aromatherapy can also be tried.

In ordinary life, insomnia is encountered at night. It is indeed a headache, and today I will introduce to you an effective little trick to help you sleep.

478 Sleep Tips".

Inhale for 4 seconds, hold your breath for 7 seconds, exhale for 8 seconds, and repeat this action three times, and soon you will feel sleepy, both methods not only help your sleep quality, but also effectively relieve stress.

It is best to soak your feet in hot water before sleeping, and then drink a bowl of hot milk, drop a little lavender essential oil on the pillow towel also has a good sleep aid, bananas also have the effect of relaxing nerves, you can use bananas and milk to make a milkshake before going to bed and drink together, nutritious and delicious and help sleep, you can give it a try!

I especially like to listen to songs and sleep, put the headphones in my ears, and then sleep while listening to the songs, and slowly fall asleep with **. And when I really can't sleep, I also like to count sheep, and when I count hundreds of sheep, I can fall asleep myself.

My little trick to help you sleep is to go for a run or go for a walk two hours after dinner, and then you can do that kind of bedtime soothing exercise on that yoga mat an hour before bedtime, and drink a glass of milk half an hour before bedtime, and the most important thing is to read an English book before bed, I think that's the best way to help you sleep.

When we sleep, we can put a kind of aromatherapy essential oil, that is, she can go there one night to smoke, the smell will make you want to sleep, you mainly put that enough amount every day, and there are many styles of aromatherapy essential oil for you to choose from, there are aromatherapy, lavender, especially soothing.

You must not eat too much at night, it is good to be full for seven or eight minutes, it is best to go out for a walk and digest it, and try not to eat big fish and meat, too meaty food.

Warm up a glass of milk, add a little sugar, listen to some soothing ** before going to bed, and if the conditions are available, soak in a hot bath, okay, good night.

Insomnia is a very painful and depressing thing, and if you don't sleep well, it will affect your work and mood during the day, so how to fall asleep quickly and better, I have summarized a few ways to help yourself sleep better, let's take a look.

Here are the four sleep aids I offer:

1. Deep breathing.

It's an easy way to relax your body and stabilize your mind. It promotes relaxation and shifts the mind to one's own breathing. We can take slow, deep breaths five to seven times to help relax the mind and body.

2. ** and natural sounds.

Can produce the same calming and comforting as natural sounds. We can use earbuds or headphones **some soft, relaxed**, such as classical, light**, jazz and other styles, or **some natural sounds, such as ocean waves, birdsong, rain, etc.

3. Meditation and yoga.

Meditation and yoga are some of the ancient methods that can help relax the mind and body and reduce anxiety. A simple and effective way to do this is to choose a quiet space and engage in simple meditation or yoga exercises, which can play a role in soothing and channeling and achieving a deeper state of relaxation.

4. Good sleeping environment.

The sleep environment is very important for the quality of sleep, and it is also the most easily changed factor. Some of the things you can do are improving the noise, temperature and light environment in your room, choosing soft and comfortable sheets, quilts and pillows, and so on. By improving the sleep environment, we can fall asleep faster.

Summary: Good sleep habits and environment can greatly improve our sleep quality and health, so we should pay attention to these sleep details in our daily life to make sleep more exciting, and finally I hope that everyone can continue to explore suitable sleep methods to maintain physical and mental health.

What if some people have too many programs every night, causing insomnia, and they don't want to take medicine? Dr. Zhou will teach you a few tricks to help you get a good night's sleep.

Insomnia patients can also achieve the effect of assisting and getting twice the result with half the effort during the period of receiving traditional Chinese medicine.

Tea and coffee beans contain caffeine, which makes people excited and not conducive to sleep.

In addition, patients with non-acute conditions who are taking Chinese medicine with raw ephedra should not take such Chinese medicine at night unless the doctor has a special order for you to take it before bedtime.

Traditional Chinese medicine says that "if the stomach is not in harmony, you will be restless", if you lie down at 10 o'clock and are ready to fall asleep, then don't eat after 8 o'clock. Because after you fall asleep, your stomach and intestines also rest, if you eat before going to sleep, your stomach and intestines have to work, which affects your sleep.

If you drink a lot of water at night, you may get up in the middle of the night to urinate, which will affect the quality of sleep.

Soaking your feet in hot water can relax, soothe your body and mind, and give you a prelude to falling asleep. But beware:

1. The water temperature should not be overheated, otherwise it will lead to faster blood circulation, which will easily make people excited.

2. Don't soak until you sweat profusely. After soaking your feet, you can stop sweating on your forehead.

Strenuous exercise and sweating at night are easy to mobilize people's qi and blood, so that when it is time to sleep, the qi and blood are not easy to calm down, affecting sleep. Before bed, you can do some simple soothing and stretching exercises, but you can't do vigorous aerobic exercise.

People have inertia and desires, and looking at mobile phones is easily addictive. Therefore, friends with sleep disorders had better put their mobile phones away half an hour before going to bed to avoid watching a certain TV series and being unable to extricate themselves until they saw the bottom ......

If you are afraid of insomnia, you can comb your hair upside down before going to bed (so that you can press the Fengfu acupoint every time), which can help you sleep.

If you can sit quietly for half an hour before going to bed, your eyes slightly closed and your breathing calming during this process can help you calm your mind and help you fall asleep.

Of course, there are some of the most basic precautions: don't get angry and quarrel loudly at night, which will affect your mentality; Prepare the things and plans you need for the next day in advance, and avoid restless sleep at night due to anxiety and worry; Blow dry your hair after washing it at night, otherwise you will get a headache the next day.

If you've tried everything, but you're still having insomnia.

Why don't you try the nine ways to improve insomnia that I have put together, I hope it will help you with insomnia.

One. Take a warm bath before bed.

Take a warm bath at least an hour before bedtime. Wait until your body gradually becomes icy to help you fall asleep.

2. Listen before going to bed**.

Listening to bed** can help people who have trouble falling asleep faster and improve sleep quality. This is because listening to ** changes the tension and relaxes the tense body. Plus,** masks distracting noises in the environment.

Listen before going to bed**, suitable for listening to the Nanka zzzz pillow treasure bone conduction speaker, the nickname of the Nanka bone conduction speaker is the pillow treasure, put it under the pillow, it will pass the bone conduction shock technology, the comfortable ** into your ears, accompanied by a soft sound to help you fall asleep quickly, very suitable for people suffering from insomnia. The pillow treasure allows you to enjoy private **, which is not heard by others, even if it is a partner who sleeps next to you. In the case of not being able to sleep at night or not wanting to sleep, open the Nanka pillow Zhongbao, brush up on Douyin, chase dramas, and play games, which are all good choices for relaxation.

Three. Take a scientific nap.

Between 2 p.m. and 5 p.m. is the best time to take a nap, and the ideal time for napping is about 30 minutes. Between 7 a.m. and 12 p.m., limit your desire to take a nap. Between 6 and 8 p.m., no napping.

Four. Tension relaxation exercises.

Perform muscle tightening and relaxation exercises 15 minutes before bedtime.

Five. Avoid coffee and alcohol before bedtime.

Six. Maintain a full sleep cycle.

The best thing to do is to sleep an average of eight hours a day.

Seven. Jet lag, insomnia, use hunger**.

Jet lag can occur when traveling long distances, making people feel unwell and in poor condition. If you want to eliminate jet lag, try fasting for 16 hours on your next long-haul flight, during which time you can only drink water. When you arrive at your destination, eat at your first normal mealtime.

Eight. Blocks sunlight.

If the windows are closed tightly to block the rays of sunlight, we can ensure that we sleep until dawn. This is very useful for me.

Nine. Choose the right food.

Carbohydrate-rich foods can increase our drowsiness. When carbohydrates are digested in the stomach, insulin is released, which helps tryptophan enter the brain, and tryptophan is converted to serotonin, which can make people drowsy. This type of food is suitable for dinner.

Protein-rich foods will make us alert and energetic, and this kind of food is suitable for eating at noon.

If you need it, you can try it tonight

A normal and natural state of mind. There is no need to worry too much about insomnia, the more nervous you are, the more you force yourself to fall asleep, and the result is counterproductive. Some people are even more nervous about insomnia for many days in a row, thinking that if they continue like this, their brains will not be rested, and they will not live a short life, but they will also get sick.

Excessive anxiety caused by such worries is even more harmful to sleep itself and to its health.

A glass of warm milk before bedtime can help you sleep. Validamines can be appropriately taken for control, but long-term use should not be avoided to avoid drug dependence. You should develop good habits, such as walking more after dinner, exercising more, etc., which will help you sleep.

Before bedtime Listen to it** to relax the body and help you sleep.

Food sleep aid - hot milk, lily, millet, etc., you can drink a glass of warm milk before going to bed, and do not drink coffee, green tea and other foods or drinks that will excite the brain before going to bed. Eat some sleep-inducing foods for dinner.

Exercise to help me sleep, if I can't sleep, I will do five kilometers or push-ups. After a lot of exercise, sleep improves a lot.