How to improve poor sleep, it is not easy to fall asleep, and the quality of sleep is not good

What should I do if I don't sleep well or have insomnia? How can I get a good night's sleep?

A comfortable back is the key to a good night's sleep. If the body's qi is not smooth, the internal organs cannot be discharged, and they will not be able to sleep. But it's not a big problem, it is recommended that you massage your back up and down at least 72 times on both sides before going to bed until you feel comfortable on your back.

With perseverance, sleep will definitely improve.

Acacia flowers and nightshade vines, soak our feet in boiled water with these two herbs for about 20-30 minutes, after soaking, find the Yongquan acupuncture points at the bottom of our feet, rub them with our hands, and drink a glass of milk before going to bed, the amount of tryptophan in the milk is enough to play a sleeping role. In addition, lotus seeds have the effect of nourishing the heart and calming the nerves, and those who are upset and dreamy and insomnia can use the lotus seed heart to add a little salt, fry it in water, and take it every night before going to bed.

The following can be done daily:

1. Insist on jogging and exercising for 15 minutes every morning to enhance physical fitness.

2. Adjust your thinking methods, most insomnia is closely related to emotions, so everything goes naturally and maintains a peaceful mind.

3. Take a hot bath or soak your feet for half an hour before going to bed, and listen to the relaxed and happy **.

Fourth, develop a more regular living habits, which has the effect of nourishing the liver, strengthening the spleen and stomach.

5. Whole body relaxation method: After lying down, use your mind to guide you, from the hair, eyebrows, eyelids, face, shoulders to the toes, and gradually relax in turn; Breathe normally, think about the part when you inhale, and relax when you exhale; Be calm.

6. Massage method: often rub the palm of the left foot with the palm of the right hand; Rub the palm of your left hand into the palm of your right foot.

In life, we sometimes encounter insomnia, unable to sleep, and some people suffer from insomnia for a long time. Insomnia makes people physically and mentally emaciated and affects our daily life. There are many causes of insomnia, ranging from physical pain caused by illness to psychological factors

Nervousness, restlessness, and emotional anxiety can all trigger the inability to sleep.

In my opinion, there are several ways to relieve self-insomnia:

1) Relax your body before falling asleep, so that you are in a comfortable environment, and subjectively can reduce your insomnia and make yourself fall asleep better. Correct your mentality, don't let yourself be anxious, nervous, and think about some beautiful things before going to bed, which can reduce the symptoms of our insomnia and control our insomnia.

2) In our daily life, we can also improve our sleep through some small habits. Take a hot bath or soak your feet in warm water before bed to keep yourself happy. Drinking a glass of warm water before going to bed, in moderation, can also help us fall asleep.

3) The sleeping environment is also very important, find an environment with low noise and peace of mind, so that you can relax your body and mind and sleep with peace of mind. The above is my opinion, everyone's insomnia and physical condition are different, adjust yourself according to your own situation, face it with a positive attitude, and make yourself sleep better.

If you want to really stop yourself from insomnia, adjusting your mentality is the most important thing, as long as we maintain a good mood every day, then falling asleep is a simple thing for us.

Humans spend a third of their lives sleeping, including invertebrates such as flies, worms, and even jellyfish. Throughout evolution, sleep has been universal and essential for all organisms with a nervous system. However, have you ever wondered why we sleep?

In fact, scientists have been searching for answers for years. According to a new study published Nov. 18 in the journal Molecular Cell, researchers at the University of Baduan-Ilan in Israel have found that the PARP1 protein in the brain acts as an "antenna" that signals the brain to sleep and repair DNA damage, a discovery that is one step closer to solving the mystery.

When we are awake, the homeostatic sleep pressure in the body increases, and the longer we stay awake, the more stress this stress increases. During the few hours of waking hours, factors such as ultraviolet light, neuronal activity, radiation, oxidative stress, etc., can cause sustained DNA damage in neurons. However, excessive DNA damage in the brain can be dangerous, and sleep can "summon" the DNA repair system.

The characteristics of neural activity during sleep in zebrafish are similar to those of humans, and they are the subjects of sleep study. Through zebrafish experiments, researchers determined that the accumulation of DNA damage is a driving factor that causes sleep states. When the accumulation of DNA damage reaches the maximum threshold, the homeostatic sleep stress increases to the point where the urge to sleep triggers it, and the fish goes to sleep.

Subsequent sleep promotes DNA repair, which reduces DNA damage.

So, what is the mechanism in the brain that tells us: it's time to sleep? The study found that the PARP1 protein is part of the DNA damage repair system and is one of the first proteins to respond quickly.

It flags the location of DNA damage in the cell and "recruits" all relevant systems to remove the DNA damage.

Through genetic and pharmacological manipulation, overexpression and knockdown (down-regulation) of PARP1 experiments have shown that increasing PARP1 not only promotes sleep, but also increases sleep-dependent repair. Conversely, inhibition of PARP1 blocks DNA damage repair foci signaling. As a result, the fish are not fully aware that they are tired and therefore do not go into sleep mode, causing DNA damage to not be repaired in time.

The same results were validated in mice.

This new finding describes how to explain the "chain of events" of sleep at the single-cell level. This mechanism explains the link between sleep disorders, aging, and neurodegenerative diseases such as Parkinson's disease and Alzheimer's disease. The researchers believe that future research will be extended to more animals, from lower invertebrates to humans.

Create a good sleeping environment, soak your feet before bed, and drink some milk!

Drinking a glass of milk before going to bed at night, and then you can also soak your feet, are all helpful for sleep, and some people are caused by blood deficiency, so it is best to go to the hospital for a check-up.

What to do if you have difficulty falling asleep and often have insomnia.

How to improve sleep 1 Studies have shown that people who skip dinner or only eat vegetables will have worse sleep quality, so the first one is to eat well 2 Take a hot bath 1 hour before going to bed, not only sleep well, but also increase metabolism, which helps ** 3 Don't play with your mobile phone before going to bed.

What to do if you don't sleep well? Can't sleep, wake up in the middle of the night, wake up early, the cause of insomnia is a lack of qi and blood, depression and melatonin insufficiency, take sour jujube kernels, red dates, poria cocos, lily mulberry, licorice, boiling water to brew and try it.

Pillow core is related to the quality of sleep of daily necessities, if you have insomnia, hard work is not good, why not observe, your pillow core is suitable for your sleep quality?

Scientific research shows that 100 million of the 600 million insomniacs in the world are caused by the discomfort of the pillow core, and the irrational application of the pillow core is also the main factor causing various insomnia diseases.

Generally, due to the unreasonable level of material, pillow type, hard and soft level, the pillow core will lead to insufficient blood supply to the large brain, and immediately endanger the adjustment of the sleep quality nerve center, resulting in insomnia, and the situation will lead to long-term habitual insomnia.

The use of the pillow core depends on maintaining the physiological curvature of the cervical vertebrae. Remember a formula to calculate: the height of the pillow core is generally 8 15 cm, or according to the calculation formula: (shoulder width - head width) 2.

If you are accustomed to lying flat, then the height of the pillow is preferably 8 13 cm, which is also the height and width ratio of your own fist, and in addition, you can put another pillow directly below the knee joint to reduce the pressure on the spine.

If you habitually sleep on your side, the height of the pillow should be equal to the total width of your shoulders, which is 13 16 cm, so that the cervical vertebrae and the intervertebral discs are at the same horizontal line.

Gran Bain recommends that you use down goose down pillows, which are well supported and make the pillow more elastic, breathable and comfortable, and can be used in all seasons.

Soak your feet in hot water before going to bed, massage the liver meridian, stomach meridian, push the abdomen, and rub the belly, which can help you sleep.

Poor sleep is usually caused by high work pressure, poor sleep quality, pay attention to rest, relax your mind. Clause.

1. Regular life and diet should be regular, regular life is the most effective way to avoid insomnia, try to regularize daily life, and develop the habit of going to bed and getting up regularly. Clause.

2. Medication**, you can take Baile Sleep under the guidance of a doctor to improve sleep. Clause.

3. Insist on aerobic exercise before dinner at 4 to 5 p.m. every day, such as brisk walking, slow walking, swimming, cycling, etc., to help improve nighttime sleep.

If you want to improve the quality of sleep, you can use the following ways: first, eat some walnuts before going to bed, walnuts are rich in trace elements, which can effectively improve the sleep quality of the human body, and are used for neurasthenia, insomnia, forgetfulness, and dreaminess have good effects; Second, soaking your feet before going to bed can effectively relieve the fatigue of your muscles and relax your nerves, which can improve your sleep quality. Third, keep your surroundings quiet and avoid noise while sleeping.

There are several ways to improve sleep, the first is to have a regular life. Eating on time and going to bed on time is to have a regular life, and the second is to exercise regularly. Exercising every day to reach a certain amount of exercise will also improve sleep.

Third. Then read books and learn to use your brain. Real-time accumulation.

Knowledge and experience. It is the best way to improve sleep. Finally, if nothing works, you can take diazepam to ensure sleep.

I think you can try a two-minute sleep technique for pilots. In fact, the trick is very simple, it is to relax your body, and you can really fall asleep quickly.

If you don't sleep well, then you should improve your sleep quality, usually eat more nutritious things, and then, relax your mood and exercise more.

If you don't sleep well, there are many ways to improve your sleep quality, it is best to do exercise after dinner, take a bath and sleep after you come back, and you can generally sleep well. If you don't want to exercise, an hour before going to bed at night, drink a bag of milk, which helps sleep, and you can also drink lotus root powder, which is helpful for improving sleep quality.

There are many ways to improve your sleep quality in this way, first of all, you must develop a good routine and avoid staying up late, so as to ensure adequate sleep. Secondly, it is recommended that you soak your feet in warm water and drink warm milk before going to bed, which can not only promote sleep, but also improve sleep quality, and then if you exercise properly every day, you can also improve sleep quality.

Practice yoga in the corpse pose to learn to relax! Or take the night to help fall asleep, and drink some milk without looking at electronic products before going to bed.

To improve the quality of your sleep, you can drink a glass of warm milk before going to bed, which will make it easier to fall asleep. In addition, do not eat too much within a few hours before bedtime, which will lead to an increase in the burden on the stomach function, which is not good for sleep. In addition, before going to bed, you can put some gentle hypnotic tracks, which will make the mood more comfortable and thus more conducive to sleep.