What to do if you don t have sleep more and more, what to do if you don t have deep sleep

Sleep aid method: 1. Take a hot bath before going to bed. The process by which the body's body temperature rises rapidly and then decreases is the key to falling asleep.

2. Sleep restriction method. If insomnia is severe, you need to limit the time spent in the bedroom, regardless of whether you can sleep or not, and only stay in the bedroom for 6 hours to re-establish sleep order.

3. If you can't sleep for a long time, take a nap several times a day. 2 p.m. to 5 p.m. is the best time to take a nap, a single time is about 30 minutes, you can do it multiple times in an afternoon, and no napping at other times.

4. Don't drink alcohol or coffee before going to bed. This prolongs periods of light sleep or rapid eye movement in the sleep cycle, where deep sleep is suppressed leading to frequent awakenings.

Energetic or have something that excites you during the day. Try to keep your emotions in check, and drinking a glass of warm milk before bed will help. May you have a good night's sleep!!

In the afternoon, you can relax by exercising, playing ball, or going shopping for a day and taking a warm shower in the evening for a good night's sleep.

Because of the holiday, the work and rest are irregular, and the usual biological clock has been changed, so the sleep quality is not good, and it is easy to wake up all the time;

In view of this situation, if you want to improve sleep, the first thing is to readjust your biological clock, fix your work and rest, don't stay up late, and you can play during the day;

In addition, the best way is to take the sleep fragrance orally before going to bed, and stick to it for a period of time, which can help reduce anxiety, improve insomnia, fall asleep quickly, and improve sleep quality.

Long-term lack of sleep will not only lead to dark eye circles, obvious eye bags, sagging, and dull complexion, but also bring a series of physical damages, including decreased thinking ability, decreased alertness and judgment, low immune function, endocrine disorders, etc. In severe cases, it can also cause neurasthenia, Alzheimer's disease, forgetfulness, diabetes, high blood pressure and obesity.

There are many causes of lack of sleep, the most common being insomnia, which is the inability to fall asleep, sleep unsteadily, and not be able to recover from waking up early and after waking up. Insomnia can be caused by a variety of factors, such as mental, psychological, and physical disorders. Patients with long-term sleep deprivation are often accompanied by mood disorders such as anxiety, fear, or depression, which are prone to induce or aggravate mental disorders such as neurasthenia.

If you don't get enough sleep, you will be depressed, or you may not want to work, you will not want to live, etc. So you should get a good night's sleep, and only a good night's sleep will lead to a better mental state.

In today's society, people's life is fast-paced, life and work are stressful, and they often need to work overtime and study, and many people's sleep time has shrunk seriously. Sleep deprivation can have a number of effects, depending on how often you don't get enough sleep.

1. Occasional lack of sleep:

It will cause dizziness and discomfort, listlessness, lack of concentration, reduced work and study efficiency and easy to make mistakes, etc., which generally will not cause greater harm to the body, and the symptoms will disappear after supplementing sleep.

2. Long-term sleep deprivation:

1. Immune function is affected: scientific sleep helps the human body to eliminate fatigue, long-term lack of sleep, the body is in a state of overwork, immune function will be affected, and it may be easier to get sick, such as colds, shingles, etc.;

2. Endocrine dysfunction: Long-term lack of sleep will lead to hormone secretion disorders in the body, teenagers have a higher risk of acne, and women are more likely to have irregular menstruation, rough menstruation, etc. Endocrine dysfunction can also easily lead to changes in people's personality and temperament, such as impatience and irritability;

3. Induce cardiovascular and cerebrovascular diseases: middle-aged and elderly people often have chronic diseases such as hypertension and diabetes, and long-term lack of sleep will lead to poor control of blood pressure and blood sugar, which is a risk factor for cardiovascular and cerebrovascular diseases, so long-term lack of sleep may lead to an increased risk of cardiovascular and cerebrovascular diseases such as angina pectoris and cerebral infarction.

You can do some exercise in the evening, like playing badminton, to make yourself a little tired.

And then go to bed before 11 o'clock so you can sleep.

10 ways to improve sleep quality.

1.Stick to a regular routine and don't sleep too late on weekends. If you sleep late on Saturday and late on Sunday, you may have insomnia on Sunday night.

2.Don't eat or drink before going to bed. Eat a small amount of dinner about two hours before going to bed and don't drink too much water, as constant going to the toilet at night can affect the quality of sleep; Don't eat spicy oil-rich foods at night, as these can also interfere with sleep.

3.Stay away from coffee and nicotine before bed. It is recommended that you do not drink coffee eight hours before going to bed.

4.Select a workout time. Afternoon exercise is the best time to help you sleep, and regular physical activity can improve the quality of your night's sleep.

5.Keep room temperature slightly cooler. A slightly cooler temperature in the bedroom helps with sleep.

6.Sleep well at night. Daytime napping can lead to "deprivation" of sleep at night. Sleep during the day is strictly limited to 1 hour, and you can't go to bed after 3 p.m.

7.Be quiet. Turn off the TV and radio, as silence is very beneficial for improving the quality of sleep.

8.Comfy bed. A comfortable bed gives you a good sleeping space. Also, you want to make sure that the bed is spacious enough.

9.Take a bath before bedtime. A warm bath before going to bed can help you relax your muscles and help you sleep better.

10.Don't rely on sleeping pills. Always consult a doctor before taking sleeping pills, it is recommended that you do not take sleeping pills for more than 4 weeks.

Finally, experts remind not to stress yourself when you have insomnia, because stress can make you even more sleepless.

People who don't sleep well in the mountains must take a look at Hongyu, learn these tricks, and say goodbye to insomnia!

What should I do if I can't sleep or wake up?

Listen to pure **, I think it is particularly effective, for example, it is yoga rest, every time you take a lunch break for half an hour, just listen to that, you will wake up when you are done, and it is very comfortable, you can also listen to it at night, remember not to play with your mobile phone, then you will not be able to fall asleep, put your mobile phone far away before going to bed, in short, your heart should be calm, and your mind should be calm.

If insomnia excludes organic diseases, most of them are caused by emotions, so if you want to fall asleep quickly, the main thing is to relax your body, mentally and physically. In addition, I feel that your biggest problem now is the fear of insomnia, which causes you to be unable to sleep, so it is recommended that you accept this state, if you can't sleep temporarily, you can do something else, such as listening to the light**, or reading a book, to divert your attention.

Poor sleep is often caused by psychological factors, thinking about things in the mind all day long, nervous tension, mood suddenness, mental pressure and poor sleep, so people must be in a good mood, everything should be able to put down, do not think more about some small things, guess all day long.

Then dry it out and go to sleep. Give yourself a reasonable schedule and don't put too much pressure on yourself!

It is recommended to see a doctor! Don't procrastinate.