Insomnia: What should I do if I can t sleep? How can I improve my sleep quality? How to relax yourse

Work and rest time should be regular, moderate exercise, don't eat too much at dinner, drink less water and eat less after 8 o'clock in the afternoon, control the nap time within half an hour, do not do activities to excite the brain before going to bed, and take a bath before going to bed if possible. These are all practices to improve sleep and allow yourself to relax.

Work and rest time should be regular, moderate exercise, don't eat too much at dinner, drink less water and eat less after 8 o'clock in the afternoon, control the nap time within half an hour, do not do activities to excite the brain before going to bed, and take a bath before going to bed if possible. These are all practices to improve sleep and allow yourself to relax. Work and rest time should be regular, moderate exercise, don't eat too much at dinner, drink less water and eat less after 8 o'clock in the afternoon, control the nap time within half an hour, do not do activities to excite the brain before going to bed, and take a bath before going to bed if possible.

These are all practices to improve sleep and allow yourself to relax. Work and rest time should be regular, moderate exercise, don't eat too much at dinner, drink less water and eat less after 8 o'clock in the afternoon, control the nap time within half an hour, do not do activities to excite the brain before going to bed, and take a bath before going to bed if possible. These are all practices to improve sleep and allow yourself to relax.

Work and rest time should be regular, moderate exercise, don't eat too much at dinner, drink less water and eat less after 8 o'clock in the afternoon, control the nap time within half an hour, do not do activities to excite the brain before going to bed, and take a bath before going to bed if possible. These are all practices to improve sleep and allow yourself to relax. Work and rest time should be regular, moderate exercise, don't eat too much at dinner, drink less water and eat less after 8 o'clock in the afternoon, control the nap time within half an hour, do not do activities to excite the brain before going to bed, and take a bath before going to bed if possible.

These are all practices to improve sleep and allow yourself to relax.

Insomnia: What should I do if I can't sleep? How can I improve my sleep quality? How to relax yourself?

Now with the progress of our society, the pressure of work, the pressure of family, and even the pressure from oneself, these pressures have led to the fact that people often have insomnia.

What should I do if I can't sleep with insomnia? Now there are many ways to deal with insomnia, such as drinking a glass of warm milk before going to bed, which helps sleep, or, doing a period of yoga before going to bed, which helps to relax the body and improve sleep quality, if these don't work, then you can also go to Chinese medicine to prescribe some Chinese medicine to regulate the body, in order to promote sleep, in fact, the best way to improve sleep quality is to develop a, regular work and rest habits, before going to bed, you can do some meditation to relax yourself, I think if you can keep going, Your sleep quality will improve.

Insomnia can't sleep, we can listen to it**. If we want to improve the quality of sleep, we need to exercise more, exercise during the day, and stress ourselves less.

Insomnia can't sleep, we can listen to it**. If we want to improve the quality of sleep, we need to exercise more, exercise during the day, and stress ourselves less. Insomnia can't sleep, we can listen to it**.

If we want to improve the quality of sleep, we need to exercise more, exercise during the day, and stress ourselves less. Insomnia can't sleep, we can listen to it**. If we want to improve the quality of sleep, we need to exercise more, exercise during the day, and stress ourselves less.

Insomnia can't sleep, we can listen to it**. If we want to improve the quality of sleep, we need to exercise more, exercise during the day, and stress ourselves less. Insomnia can't sleep, we can listen to it**.

If we want to improve the quality of sleep, we need to exercise more, exercise during the day, and stress ourselves less.

Insomnia is a problem that many people are facing nowadays.

The reason for this is usually excessive mental stress, physical or mental excitement before going to bed.

There are a few ways to improve sleep:

First, play less with your mobile phone before going to bed, avoid exposure to information that excites your brain, and shop less**.

Second, drink a glass of warm milk before going to bed.

Third, do proper physical exercise during the day, and it is easy to sleep soundly at night.

If you have insomnia and can't sleep, you should adjust your mood, exercise more during the day, drink a glass of milk before going to bed, and if you want to improve your sleep quality, you should exercise accordingly every day to be able to relax.

Insomnia and inability to sleep are mostly due to irregular life or psychological stress.

Improving sleep quality is a gradual process.

Don't go to bed late every day, set a suitable sleep time for yourself, and go to bed on time.

Soaking your feet in a glass of milk or hot water before going to bed can help you sleep.

If the psychological pressure is too high, pay attention to regulate your emotions, and don't worry too much about your mind. You can read a book before going to bed, which is also good for sleep.

If you can't go to bed on time, you can entrust someone at home to urge you to develop good habits.

When you have insomnia, you can drink a glass of milk, you can also drink some hot water, and you can soak your feet in hot water, which can help you sleep. Don't take a nap during the day, eat some light food, eat more green vegetables, do more exercise during the day to burn your energy, drink a glass of milk when you go to bed at night, and don't play with your phone before going to bed at night can develop good sleep habits.

If you have insomnia, you can drink a glass of milk and exercise before going to bed, so as to improve the problem of insomnia and make your sleep quality better.

You can listen to some light **, usually when you sleep, you must create a good sleeping environment for yourself, the surroundings must be quiet, and the pillow must be suitable.

When you can't sleep at night, you can do it by ensuring a suitable sleeping environment, appropriate activities, or using drugs. If poor sleep persists, tests are needed to identify**, such as anxiety, depression, restless legs syndrome, sleep dyspnea syndrome and other factors that can affect sleep, and if necessary, the cause needs to be examined**.

1. General**:

1. Ensure a suitable sleeping environment: before going to bed at night, you need to keep your mood stable, and ensure that the sleeping environment is quiet and dark, and try to eliminate all triggering factors, such as closing doors and windows when the sleeping environment is noisy, and listening to ** to soothe your emotions before going to sleep when you are irritable, etc., to help you fall asleep peacefully;

2. Appropriate activities: You can temporarily leave the bed and take a walk and other appropriate activities. The more you lie down, the more you can't sleep, it may make you feel irritable, so you can get out of bed for appropriate activities and go to sleep when you are sleepy;

3. Use of drugs: you can take vitamin B1, gamma oryzanol, melatonin and other drugs to assist sleep, and when it does not work, you can choose non-benzodiazepine sedative sleeping drugs according to the doctor's instructions, such as zolpidem tartrate, zaleplon, zopiclone, etc., by using the above drugs for sedation and sleep, quickly induce sleep, and the half-life of the above drugs is short, and there are fewer adverse reactions after waking up the next day.

Second, the cause of **:

1. Anxiety and depression: patients can use serotonin reuptake inhibitors such as citalopram, escitalopram, fluoxetine and other serotonin reuptake inhibitors to relieve anxiety and depression and improve the symptoms of not being able to sleep at night;

2. Restless legs syndrome: patients can take dopamine receptor agonists such as bromocriptine and pramipexole to improve the cranial nerves, and **restless legs syndrome is conducive to alleviating the symptoms of patients who can't sleep at night due to leg discomfort;

3. Sleep apnea syndrome: patients can relieve the symptoms of not being able to sleep at night by surgically relieving the obstruction of the airway, or they can use a ventilator to assist breathing**.

There are some precautions before going to bed, such as not eating a large amount of food, so as not to increase the burden on the gastrointestinal tract and cause inability to sleep, and should also avoid eating stimulant foods or drinks such as chocolate, coffee, and strong tea before going to bed, so as to avoid the brain nerves being excited and unable to fall asleep.

Adjust your emotions and correct your mentality, you can try traditional Chinese medicine**, taking Western medicine for a long time will affect the body.

If you can't sleep, you can close your eyes and think about what you have learned in a day, listen to some soothing **, drink a glass of milk before going to bed, and do some exercise before going to bed to make your body tired, which will help you sleep; Don't be too stressed in your daily life, be able to adjust your psychology in time, eat more fresh vegetables and fruits, don't smoke and drink, drink more water, and choose a good sleeping environment.

If you can't sleep, you can relieve your inner pressure, and you can also take some related drugs under the guidance of a doctor; Before going to bed, you should soak your feet in hot water, drink a glass of warm milk, listen to some soothing **, and massage related acupuncture points, which can improve sleep quality.

You can count sheep, you must be calm, you can bring earplugs or eye masks, don't think too much, you can soak your feet before going to bed, you can drink a glass of warm milk, you must develop a good routine, you can take melatonin.

Hello friends, the cause of insomnia is different for everyone, first find the cause of your insomnia and then prescribe the right medicine to solve the problem.

Regular work and rest: Regular work and rest can help improve sleep quality, avoid excessive staying up late, break the inherent biological clock, and bad lifestyle habits may aggravate the degree of insomnia; Drink a glass of warm milk before bedtime.

Sleep can be improved through proper exercise, and secondly, sleep can be controlled with medications.

Relax your mind and enjoy good sleep. Before going to bed, you can adjust your mood, relax your body and mind, and do some non-intense exercises appropriately, such as jogging, yoga, etc., which is beneficial to falling asleep. If you can't sleep, don't worry too much.

The more people don't sleep well, the more nervous they become, forcing themselves to fall asleep, but it backfires. The more you think about it, the greater the psychological pressure, the more you will be unable to sleep.

Don't be afraid, you can drink a glass of warm milk before going to bed, or you can listen to some more soothing **, so that you can fall asleep quickly and you won't have insomnia.

Pay attention to rest, pay attention to maintenance, you can eat some fruits that promote sleep, you can drink a little wine, drink a little milk, and pay more attention to exercise.

If you have insomnia, you can drink a glass of milk and then try to fall asleep, and I think you can improve this problem by exercising at night.

1. Do some physical exercises through exercise to improve sleep.

Usually during the day, I still don't go to lie down and rest, I still have to do more things, I can get up early every morning, go to do some exercise after breakfast, and go out for a walk after dinner in the evening. You can also do some jogging, let yourself slowly feel a little sleepy, and then come back to soak your feet in hot water, which will allow your body to reduce fatigue and better enter the state of sleep. When you have more rest in the future, you can also go some swimming, which is also helpful for sleep.

2. Usually adjust your life routine and reduce staying up late.

Usually, if you always have some habits of staying up late, you may be prone to not being able to fall asleep when adjusting your sleep, and it takes a long time to fall asleep, and you will form insomnia after a long time. Therefore, you must adjust your sleep situation as early as possible and let yourself work and rest on time every day. In the future, you should reduce the habit of taking a nap at noon, and you can take a proper rest, but not too long, to avoid the situation that you can't sleep at night.

3. Make some adjustments from your own emotions and mentality.

Usually try to keep yourself comfortable in terms of mood, so that you can have a calm state of mind. Try to reduce some of the emotional anxiety and tension. Other emotions can affect your sleep.

Therefore, you still have to learn to improve, if you notice that your mood is not good, you can properly regulate it by yourself, or you can also help your family and friends to solve your mental situation, or reduce the pressure in your heart, which can help you improve your insomnia.

4. Dietary habits can also be adjusted appropriately.

When you try to eat less and more at night, don't let yourself eat too much, so as not to fall asleep easily. Try to eat more light food, don't eat some greasy food, to avoid easy indigestion, can also cause insomnia. Also, don't eat any food until you go to bed at night so that you can get a good night's sleep.