How can I fall asleep first?

How can I improve my sleep quality?

We know that sleep is extremely important for brain health. People generally need to get more than 8 hours of sleep, and they must be of high quality. If the time or quality of sleep is not enough, it will have a negative effect on the brain, and it will be difficult to recover from brain fatigue, which may seriously affect the function of the brain.

If you don't get enough sleep or have poor sleep quality, you should increase the amount of sleep you get in, such as taking a nap in the summer, and try to improve your sleep condition.

According to the general view, sleep is the main way to eliminate brain fatigue. If you don't get enough sleep for a long time or the quality of sleep is too poor, it will seriously affect the function of the brain, and people who are already very smart will become confused. Many people suffer from neurasthenia and other diseases, many of which are caused by severe sleep deprivation.

In short, more than one-third of a person's time is spent in sleep. Good sleep is an important part of life, which can regulate physiological functions and maintain the balance of the nervous system. Poor and insufficient sleep will lead to head swelling and general weakness the next day.

Sleep is closely related to health, work and study.

Here are a few things you can do to improve your sleep quality:

Sleep in moderation.

1. One of our important points is: sleep is indispensable. In many books, it is said that adults generally sleep 7 to 8 hours a day. But recently American psychology professor James.

Be active during the day and keep yourself busy....

The Navy SEALs' 8-minute rest principle is a state of relaxation of body and mind.

Once your body is relaxed, you will fall asleep as long as your mind doesn't have any active thoughts for ten seconds. The key to falling asleep quickly is to stop the thoughts that are rushing in your head, and you have to stop reflecting on the regrets, worries, and problems of the day.

Don't have any idea of exercise: By putting electrodes on the trainee, when we think of a sport, the muscles involved in that sport will actually contract. <>

Modern research confirms the above observations, and as long as we imagine the movement of the body in our minds, the relevant muscles are actually activated. So, when you're trying to fall asleep, active thoughts can cause muscle tension and inhibit sleep.

(1) Reflexology. Go outside and find a professional podiatrisis to massage the reflex area of the foot to promote sleep, but once will not work, at least twice a month. You can also massage yourself at home.

2) Diet. Eat more soothing foods, such as red dates.

Also, try not to do things that excite you before going to bed, such as watching TV. You can relax your whole body and calm your mind. Also, if you do more exercise during the day and get tired, it will be easier to fall asleep.

I've been in this situation too and understand you in particular. Don't think about anything before you go to bed, and don't think that you can't sleep all the time. In this way, there are psychological cues, and it is even more difficult to fall asleep.

I'll introduce you to a few small doors and try them out.

1.Three teaspoons of apple juice with a cup of honey (be careful of fat).

2.Carefully knead and pull your fingers one by one, which has the effect of calming your emotions3Eat a little bread (be careful of fat).

4.A tablespoon of vinegar with a glass of cold boiled water.

5.Soak in a hot bath an hour and a half before bedtime (be careful and safe).

6.Drink a glass of warm milk (be careful of fat).

7…When you can't fall asleep with noise, you can dissolve a tablespoon of lettuce slurry juice in a glass of water.

8…Drinking a glass of sugar water can produce a large amount of serotonin in the body, which can inhibit the cerebral cortex and produce a feeling of drowsiness.

9…When you eat some bread, the pancreas in your body secretes insulin to metabolize the amino acids contained in the bread, thereby calming the nerves.

Drink a glass of milk before going to bed! Put some of your favorite light ** when sleeping, relax your mood, it is easy to fall asleep, it is best to soak your feet in hot water for more than ten minutes before going to bed, one can promote blood circulation, and the other can also relax the whole body, which is also helpful for 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 before bedtime and *** recommend that you don't drink coffee eight hours before bedtime.

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.

1. Don't overeat dinner, seven or eight full servings are fine; 2. Don't call before going to sleep**; 3. Don't work too late, get off work at nine o'clock, and go to bed on time after half an hour; 4. Try not to think about things that you are unhappy about during the day. 5. Sleep with your family.

I'm like that too.

There is a way.

But it's harder.

It's that you try to go all day and night without sleeping.

Then the next day 8

Go to bed at 9 o'clock. Definitely sleep with a special fragrance.

I woke up normally the next day.

Go to bed early at night.

Just take your time.

China-Japan Friendship Hospital - General Department of Traditional Chinese Medicine - Chief Physician - Zhang Ziyi - How to fall asleep quickly if you can't sleep.

It is recommended to read a book and sleep when you are sleepy.

Do small things that stimulate your brain cells (exciting things) and try to get bored at night, so that most of the time you will have an initial drowsiness around 10 p.m.!