Can t sleep at night, can t get up in the morning. How can I adjust to a normal routine?

Human sleep patterns:

In daily life, if you want to know how to sleep, you should look for a suitable sleep pattern from the traditional theories of Chinese medicine.

Spring, summer, autumn and winter have their own rules. In spring and summer, you should "lie down late and get up early", and in autumn, you should "lie down early and get up early". Normal people generally sleep for about 8 hours, and those who are frail and sick should increase their sleep time appropriately.

The head is located in the north and the foot is accurate. The human body is affected by the earth's magnetic field anytime and anywhere, and the brain is also disturbed by the magnetic field during sleep. When sleeping, people take the posture of head north and foot south, so that the magnetic field lines pass smoothly through the human body, making sleep more sweet.

The sleeping position is relaxed. The position of sleeping like a bow works best, and the burden is light when lying on the right side. Studies have shown that "sleeping like a bow" can reduce the force of the earth's heart on the human body. Since the human heart is mostly on the left side of the body, lying on the right side can reduce the pressure on the heart.

Meridian "sleep is twice the result with half the effort." Whether it is a "late bed" person or an "early bed" person, you should find your biological clock and improve the efficiency of sleep. Traditional Chinese medicine theory believes that the two hours of the child (23 o'clock to 1 o'clock the next day) and noon (11 o'clock to 13 o'clock) are the time when the temperature difference varies the most every day, and the human body should rest appropriately at this time.

More than a third of a man's life is spent in sleep. Normal and good sleep can regulate physiological functions and maintain the balance of the nervous system, which is an important part of life. Poor and insufficient sleep can make a man dizzy and weak the next day.

It can be seen that sleep is closely related to health, work and study. If you want to get a good night's sleep, it is very important to pay attention to the three do's and don'ts before bedtime.

The three should be: 1. Take a walk before going to bed.

2. Foot bath before going to bed, "hot feet before going to bed is better than taking sleeping pills". Wash your feet with warm water for 15-20 minutes before going to bed to dilate the blood vessels in your feet, promote blood circulation, and make it easier for people to fall asleep.

3. Brush your teeth before bedtime.

The "three taboos" are: one taboo is full, and dinner is seven or eight full. Do not eat before going to bed to avoid aggravating the burden on the stomach and intestines.

Second, avoid excessive entertainment. Before going to bed, it is not advisable to watch intense movies and television dramas and ball games, and do not talk about nostalgic sadness or frightening things.

3. Avoid drinking strong tea and coffee. In order to avoid frequent urination and mental excitement, sleep will be affected. In addition, it is important to pay attention to the comfortable environment at night, the bedroom is tidy, and the air is well ventilated to benefit your health.

Don't sleep during the day, and go out for a walk if you can't. Go to bed at 10 p.m.

You must get up at seven o'clock the next morning, and endure another day without sleeping. Go to bed at 10 o'clock at night. That's it, you can come over in three or four days at most.

During the Spring Festival holiday, I stayed up late every night, and now I started to lose sleep at night when I went to work on vacation, so don't panic, let's share sleep aid exercises with you immediately.

You can exercise more during the day and at night. At about the point, I am forced to go in and finish sleeping, take a bath, drink a glass of hot milk, listen to songs and fall asleep, and then set an alarm clock, wake up early during the day, and adjust the biological clock repeatedly.

Make a reasonable schedule and rest plan, control yourself at night, don't play with your mobile phone, don't make some actions that interfere with sleep, set an alarm clock during the day, stipulate that you get up before 7 o'clock, and be sure to sleep before 10 o'clock at night, drink a glass of milk to promote your sleep before going to bed, and let your family and friends supervise you.

Not sleeping at night and sleeping during the day has a bad effect on the body, because this behavior disrupts the body's biological rhythm. This behavior for a short period of time will not feel uncomfortable on its own, because the human body has a strong ability to adjust, adapt and repair. If this is done for a long time, it will exceed the body's ability to regulate, repair and adapt, and there will be dysfunction of various organ systems, including endocrine, metabolic, immune, cognitive, mental, psychological and other aspects.

In severe cases, it will gradually develop into various chronic diseases, including obesity, diabetes, hypertension, hyperlipidemia, coronary heart disease, cerebrovascular disease, tumors, etc. Therefore, conforming to the natural operation of the human body, regular work and rest, and developing good living habits can ensure health and stay away from diseases.

Not sleeping in the morning not only affects physical health, but also causes a great obstacle to the development of future careers for young men and women.

1. Poor control ability at night.

Most people don't have any burden in their hearts, but they just don't sleep because of certain things that attract them, such as TV series, ** and ball games, and chatting with friends. Especially at night, my control becomes poor, I overindulge myself, and I stay up until late before going to bed. If you don't need to work or attend classes on the second day, you can indulge appropriately in the evening.

If staying up late affects the work and study on the second day, then you should improve your control and fall asleep at a fixed time.

2. I don't want to face the things or things of the second day.

If you don't fall asleep for a long time at night, you will prolong the night time and you will not want to fall asleep for a long time, so you can prevent you from waking up and then you will hate things or people, so you will stay up late to avoid the things of the second day. Over time, it will become a burden, consuming energy and physical strength, and at the same time, it will also produce bad psychology. If there is something important that has not been resolved, then the immediate pressure should be solved as soon as possible, and you can't escape by staying up late.

3. Compensatory psychology.

There is no time to play with your phone or play during the day, and at night there is time to compensate. For most young people, the night time is truly their own, not disturbed by work and life, and can freely enjoy the things they like, so many young people will stay up late to be happy. Such people can try to reduce their workload during the day, do less things they don't want to do, or do more things they enjoy. Relax at a set time during the day and avoid finding balance at night.

4. Anxiety about sleep.

When the whole body is relaxed, people can quickly fall asleep; But the spirit is highly tense, and I can't sleep for a long time. Some people have fear and anxiety about sleep, worrying about whether they will be able to fall asleep, whether they will have nightmares, etc. Psychiatrists should be sought and, if necessary, medications**.

On the second day of staying up late, you should pay attention to a light diet, provide high-quality protein and vitamins, relieve eye fatigue, and not eat fatty and greasy food. Drink plenty of plain water to promote metabolism and facilitate the excretion of metabolic wastes.

Here are some quick ways to get into the habit of going to bed early and waking up early:

1.Establish a regular schedule: Make a daily schedule, including sleeping, waking up, eating, and exercising, try to complete each task on time, and stick to it every day, so that the body can gradually adapt to a regular lifestyle. Scatter foci.

2.Adjust your sleep time gradually: Don't adjust your sleep time from early morning to morning all at once, but gradually shorten your sleep time, gradually waking up earlier in the morning and going to bed earlier in the evening.

3.Create a good sleeping environment: Keep the sleeping environment comfortable, calm and dim, reduce noise and light interference, and make it easier for the body to relax and fall asleep.

4.Park your electronic devices on time: Avoid using electronic devices a few hours before bedtime, stop working and studying, reduce eye strain and brain excitement, and help your body fall asleep faster.

5.Exercise is good for health: Participating in a moderate amount of exercise every day can deplete the body's energy, and also help to get rid of the bad habit of staying up late and increase the quality of sleep.

6.Arrange your diet reasonably: Eat dinner early, avoid eating too many high-calorie, spicy and other foods and drinks that contain exciting round land ingredients, and drink as much water as possible or choose some foods that help you sleep.

1. Insomnia is cured without treatment.

After going to bed early for a period of time, you will find that you no longer have the trouble of sleeping less and dreaming more, and the insomnia that has been bothering you before will not be cured. This is because going to bed early has made great changes in our body functions, at this time our metabolism has not only become better, but our body functions have also returned to normal, and the quality of sleep has naturally improved. And I used to stay up late a lot, even if I didn't suffer sudden death or liver explosion, at least my physical skills were very poor.

And when we have enough rest, we are also back to our youthful shape, and our body is much better.

2. Have positive energy every day.

I have to admit that going to bed early and waking up early can really relieve our anxiety to a certain extent. In the past, when I stayed up late and couldn't sleep well, my whole person's spirit was very poor. But since we go to bed early and wake up early, we will find that we are full of energy every day, and we are in a wonderful mood, and we even smile at strangers unconsciously on the way to work in the morning.

When we arrived at the office, we were more productive. At this time, we were shocked to realize that going to bed early can bring so many benefits to ourselves.

3. Say goodbye to dark circles** and get better.

When you strictly follow the bedtime principle of going to bed early and waking up early, you will find that the dark circles under your eyes that have always been regarded as a major problem by yourself in the past have disappeared without realizing it, which is really heartbreaking. If you look closely at the skin on your face, you will find that because you don't stay up late, the skin on your face has regained its luster, and it can be broken by blowing, and what is even more surprising is that the yellow gas on your face is gone, and the whole person looks red. At this time, you will sincerely thank yourself for your efforts and perseverance, so that all the benefits of going to bed early and waking up early will come to you.