What can I do to fall asleep quickly? What can I do to fall asleep quickly?

What are some ways to fall asleep quickly?

Lifestyle considerations, such as sleep disturbances, provide some comfortable environment. Ensure a normal physical state, ensure sufficient time for sleep, and a normal and comfortable sleeping environment, and also make some preparations before going to bed, such as ** or comfortable pillows and bedding, which are necessary conditions to ensure fast sleep.

How many do you know about the quick way to fall asleep?

Teach you how to fall asleep fast.

Progressive muscle relaxation training: Many people emphasize relaxation, but the reality is that we may have forgotten how to relax, because too long of tension and long-term stress can make people forget the feeling of relaxation.

In life, we often hear people say that we should maintain a good mood, which shows that relaxation has a great relationship with our health and sleep, and this is also an aspect of health care.

Inhale first, then hold your breath and exhale.

If you want to fall asleep quickly, you can put yourself in a quiet environment, keep the light of the bedroom, try to mute the mobile phone, and you can also listen to **, which can make you fall asleep quickly.

1. Try to keep the room quiet Everyone has this feeling, the quieter and more comfortable the environment. The more it makes it easier for us to fall asleep. If the TV is turned on too loudly, then it is easy to put the nervous system in a state of excitement.

2. Maintain the brightness of the bedroom. If the lights in the bedroom are dimmed, or when the curtains are drawn, then it is more conducive to sleep.

3. When sleeping, turn your phone to silent. When you are asleep, if you are woken up by other sounds, your brain and nervous system will be in a state of tension, and you will be more reluctant to go back to sleep.

4，****。The main reason why many people suffer from insomnia is because of the psychological pressure. When you are in an irritable mood, you can listen to some soothing **, which can make people forget about their troubles for a while. People tend to fall asleep when they are in a relaxed state, and the quality of sleep will also improve.

Notes:

The clinical manifestations of patients with insomnia are mainly as follows:

1. Disorders of the sleep process.

Difficulty falling asleep, decreased sleep quality, and reduced sleep duration.

2. Daytime cognitive dysfunction.

Decreased memory function, attention function, and planning function lead to daytime sleepiness, decreased work ability, and daytime sleepiness when stopped working.

3. Autonomic dysfunction of the limbic system and its surroundings.

The cardiovascular system is manifested by chest tightness, palpitations, unstable blood pressure, peripheral vasoconstriction and expansion disorders, the digestive system is manifested by constipation or diarrhea, stomach distension, and the locomotor system is manifested by neck and shoulder muscle tension, headache and low back pain. Emotional control is reduced, anger or unhappiness are easily presented, men are prone to impotence, and women often have decreased sexual function.

4. Other systemic symptoms.

It is prone to short-term weight loss, weakened immune function and endocrine dysfunction.

1.Relaxation: First, before going to sleep, laugh and relax and put yourself in a state of extreme relaxation, feeling more peaceful than usual.

2.Autosuggestion: In the first few minutes of falling asleep, it is best to use autosuggestion to put yourself in a deep state, so that you can reach a state where you can fall into a deep sleep.

3.Conscious active breathing: When the body is in a relaxed state, you can consciously take the initiative to breathe and breathe deeply, so that you can be in a deeper sleep state.

4.Autosuggestion: In a deep sleep, you can keep repeating your autosuggestion, such as "I am willing to leave this world and let me enter an eternal dream", so that you can immerse yourself more deeply in the dream and finally realize the dream of death.

In the process of falling asleep quickly, some people will show difficulty falling asleep, or some people will show it, sleep quality declines, if you frequently have difficulty falling asleep, then we can improve sleep through some physical methods, for example, before sleep, you can soak your feet and drink a glass of milk, listen to **, read a book, do something meaningful, and gradually transition to a good sleep, if you can't improve sleep through these ways, Then you can use some Chinese medicine for a period of time, in the process of traditional Chinese medicine, such as sour jujube kernels, this effect is very good, including all kinds of decoctions contain sour jujube kernels, which have the effect of improving and assisting sleep.