When you have insomnia at night, what are the ways to help you sleep?

I sometimes have insomnia at night, and the way I do it is to get up and drink a glass of warm milk, then gently massage my head for a few minutes before lying down and listening to a book or a light ** while I sleep. The most important thing about insomnia is to empty yourself and not let yourself get cranky.

You can take a hot bath or soak your feet in hot water before going to bed to soothe your tense nerves and relax yourself, and you can also light a sleep incense, the comfortable taste also has a hypnotic effect, so that you can easily fall asleep.

1. Empty yourself, I usually don't think about anything when I can't sleep, and I fall asleep after emptying myself; 2. Cranky, if you can't sleep, you will be cranky, and you will fall asleep when you think about it.

You can stretch your body, put yourself in a relatively comfortable state, don't think about anything, hold on for a while, and you can fall asleep immediately.

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

Sleep disorders include various types such as difficulty falling asleep, waking up early, difficulty re-entering after waking up, and having many light dreams. **Sleep disorders should first understand sleep hygiene and avoid some bad sleep habits.

Dear, hello, there are ways to help you sleep: 1. You can do appropriate exercise during the day, consume a part of the energy and sleepy silver, so that the body has a feeling of tiredness and want to rest, which also helps sleep. 2. You can take a hot bath before going to bed, which can relieve the fatigue of Wang Changyan's body, keep the body in a relaxed state, and help sleep. 3. Drink a glass of Xun's milk before going to bed, and don't eat too much at dinner.

At present, many people are under too much pressure with life and work, resulting in poor sleep quality. What are the ways to help you sleep? PChouse will take you to find out.

1. Smell the fragrance to help you sleep. In daily life, plants such as lavender, jasmine, rosemary and other plants will give off a refreshing fragrance, which has a soothing effect on the body and mind, and is very helpful for sleep. You can fall asleep quickly by placing flowers and plants that help you sleep and sleep aids.

2. Exercise to help you sleep. For friends who have difficulty falling asleep, exercise is a very good way to help you sleep, you can go for a run a few hours before going to bed, play badminton, but be careful not to do strenuous exercise.

3. Drink hot drinks to help you sleep. You can drink a glass of warm milk or hot millet porridge before going to bed, these hot drinks are good for sleep, but be careful not to drink green tea before going to bed, which will make the brain excited and more difficult to fall asleep.

4. Isolate the interference and hunger of the outside world. The reason why many friends can't fall asleep quickly is because of sound and light interference. For such cases, you can block out the noise by using sound-isolating earplugs and wearing an eye mask to block out the light before going to bed.