Insomnia in the dormitory, how to ensure sleep quality in the dormitory?

Indeed, I'm a freshman and I'm facing this problem.

Of course, buying earplugs is one of the solutions, but the most important thing is the mentality, and you don't have to be too disgusted with this kind of thing, because when you subjectively resist this kind of thing, even a small noise that you don't usually pay attention to can make you upset.

However, it takes a long time to adjust, and in the short term, you can talk to them, ask them to be quiet, or change their schedule, take a nap when there are fewer people in the dormitory, and then go to the study hall in the evening, and come back a little later.

I guess one of the reasons why you're different from them is that you love to study and don't want to stay up late, but don't be overly burdened, you need to make a plan and see how you can divide your time between rest and study, for example, on weekdays, you can study at 5-7 o'clock in the evening, and you can go to bed at 10 o'clock, and you can adjust it to 5-7 o'clock to have a good rest, and then start studying at 10 o'clock, and go back to the dormitory a little later, so that your sleep time can be replenished.

Habits will become natural, like me, the people in my class are very noisy, and at first they are idle and they make me unable to sleep. But then I was so sleepy that I ignored them and slept on my own.

You can try to exercise, and when you are exhausted, no one will be able to stop you from sleeping.

Before communicating, I think you should think about your own opinions, for example, what time do you want them to change? Generally speaking, the dormitory is a communal residence, so it is impossible to do everything according to your habits, and it is actually the most important thing for you to recognize this fact clearly, after all, everyone is classmates and needs to give in to each other. So find your own bottom line, come up with a few suggestions that they might accept, and then communicate and discuss.

Friends in the same dormitory, it's best not to stand on the opposite side of the problem. If you really can't change the dormitory, but you can't say that you can change it when it's stiff, but you can't negotiate and change it calmly.

Buy an earbud. Blindfolds can also be considered ha.

I guess I fell asleep without hearing it.

Let's make three chapters of the law.

It is agreed that you must go to bed at the specified time.

If there is a violator, he will be punished and the whole dormitory will be invited to eat together on the second day.

There is a system of punishment where everyone supervises each other.

Otherwise, it will happen again after a long time.

Try to move out or tell them tactfully

The main ways to effectively improve sleep quality are taking a hot bath before going to bed, drinking a glass of warm milk before going to bed, keeping the room dim, and reducing the time spent sleeping during the day. The details are as follows:

1. Take a hot bath before going to bed: Taking a hot bath before going to bed can effectively improve the quality of sleep. Taking a hot bath before going to bed can relax the muscles of the whole body, so that the body feels tired and it is easier to enter a state of deep sleep, which is conducive to improving the quality of sleep.

2. Drink a glass of warm milk before going to bed: Drinking a glass of warm milk before going to bed can be argued to effectively improve sleep quality. Milk contains tryptophan and trace elements, which can play a calming role in sleep and can effectively improve sleep quality.

In addition, increased visceral blood flow distribution after eating and decreased cerebral blood flow distribution also help to reduce brain excitability and help to fall asleep.

3. Keep the room dim: Keep the room dim to effectively improve the quality of sleep. Indoor lighting can affect the secretion of melatonin in the brain, and if it is too bright, it will lead to a decrease in melatonin secretion, making it difficult to fall asleep, and it will also affect the quality of sleep.

It is recommended to turn off the lights in the room after going to bed, close the curtains, and keep the bedroom dim, which can help improve the quality of sleep.

4. Reduce the time of daytime sleep: Too much sleep during the day will lead to difficulty falling asleep at night and poor sleep quality. It is recommended that you can take a lunch break for about half an hour during the day, so that the brain can get a proper rest, and avoid a long lunch break, which will affect the sleep at night.

Insomnia, not adapted to dormitory life is recommended for treatment.

1.Regulating mood and being happy is the best medicine for insomnia. Try to think as much as possible about the things that open the Dan and fight the heart, and the real silver burns to keep the mood relaxed and stable when there is nothing happy.

Negative energy will only make matters worse. 2.Have a regular diet, routine and rest.

Getting up in the morning, even if you can't sleep all night, I know it's hard, but you have to do it. Eat three meals on time, drink plenty of water and eat fruits, and don't treat your body badly at any time. 3.

Get busy. In addition to classes and campus activities, as long as you have some things to do when you are free, exercise, shopping, reading books, watching movies, as long as you can fill your day, consume your energy, persevere, and sleep more soundly at night. 4.

Soundproof earplugs, blackout eye masks, bed curtains and other sleep aids can be used, after all, the bedroom is an open space, your sleep is affected by the environment in many ways, creating a comfortable sleeping space for yourself can make you fall asleep faster.

Because of the different sleeping habits of your roommates, they are used to going to bed at 12 o'clock, and you want to go to bed at 11 o'clock, which really makes you very distressed! Because you have poor sleep quality, it is difficult to fall asleep when you hear some sounds, and as a person who is also a scumbag, I deeply understand your troubles. Even so, you didn't choose to lose your temper, but chose to come here for help, to prove that you are a thoughtful person and a person who wants to live in peace with your roommates.

So first of all, you are worried that you will not be able to communicate with the head of the house, this is a difficulty that you have assumed, not true. You can try to talk to the head of the house: tell me that you have poor sleep quality and can't sleep when you can't sleep loudly, and see if he has any good advice?

Maybe the result will be much better than your own internal friction. Secondly, if the communication is indeed fruitless, the roommates should still be in harmony and mutual understanding! So can we find ways to make it easier for us to fall asleep and not be easily distracted by others?

Like I used to be in the dormitory, I like to wear headphones, listen to the light ** relax and relax and sleep with me, so that the feeling can both soothe the mood and not be affected by others, after all, group life, we can't ask others to have the same rhythm of life as us, we can only make corresponding changes by ourselves, what do you think? If this works for you, give it a try. Finally, we can increase our daily exercise, and I have tried, when the body is very tired, the general sleep quality will be significantly improved.

You have a dormitory leader, so give priority to communicating with him, if you are afraid that it will be difficult to speak, you can ask him to have a private chat with him when you have a drink, express that you have poor sleep quality and need a quiet environment, and it is recommended that you do not have the need for such a big action as washing clothes after 11:30. The first and most important step in communication is to express your needs reasonably, and try it if you want to be comfortable in the future, even if the head of the house really says it, what does it matter?

You have nothing to lose!

Add good things to improve your sleep so that you can sleep more comfortably. Nowadays, there are curtains that are very thick and darkened like the ancient curtains, you can buy one that blocks the perimeter of your bed and can also reduce a little noise, and then with earplugs, you can create a quiet environment for yourself. And you can also try to adjust yourself to make it easier for yourself to fall asleep.

Try your best to adapt to such a dormitory environment. Establish a good relationship with the people in the dormitory and develop a regular work and rest system. Unify your schedule.

This is to explain to your roommates that you need to change your roommates' habits a little.

You can talk to him, tell him about your troubles, and then ask him to be quieter.

Hello boy, you said that you had insomnia while living in the school, and now it is caused by your lack of adaptability. Some people can't hear others talking, some can't hear others snoring, and there are other sounds, the more worried you are, the more sounds come to your ears. I don't want them to turn off at home and make no sound.

And there's also a huge sense of security when you sleep in a familiar place. In the future, if you live in a dormitory for a long time in high school, university, workplace, etc., you must learn to adapt to this environment as soon as possible.

Hello, from the situation you described, I can understand that you are used to sleeping at home. So much so that I can't sleep when I have a sound in my heart, and I have been reinforcing this concept. But that's collective life, and you have to adapt to it.

The first thing is to understand, and the second is to accept. You can fall asleep by relaxing your nerves, just like some people can fall asleep listening to TV, people sit on the train, and the train is very loud, but you can also sleep.

Analysis: Hello, this child may be insecure, and she needs emotional support from her family. First, homework for parents can positively soothe the child's emotions, encourage a lot, and at the same time be patient to accept her crying.

Second, you can supplement your child with minerals such as calcium and magnesium to increase your child's sense of security.

Insomnia in the dormitory is a very common situation, because there are more people living in the dormitory, not their own separate space, everyone's living habits are different, some people go to bed early, some people go to bed late, so it is easy to cause insomnia. There is no good way to do this, unless you don't live in the dormitory, you can only live in a separate room, otherwise you can only try to self-regulate, and at the same time have a good relationship with the people in the dormitory, work out a regular work and rest system, try to unify the work and rest time of the whole dormitory, don't go to bed too late, keep quiet before going to bed, don't talk loudly, and try to turn off the lights before 11 o'clock. If you still can't sleep, it is recommended to take tranquilizers**.

It means that you are not very accustomed to the environment of the dormitory, so you are not used to not being able to sleep, in fact, this is a process of adaptation, after a few days you can generally sleep, just to see how everyone adapts to the new environment.

Maybe I'm not used to staying in a dormitory! People also have environmental adaptability, some people come to a strange environment, they feel not very safe, whether it is sleep quality or other aspects will decline, this is quite normal, just wait a few more days, familiar with the environment will not have such a thing.

I think it's mostly a matter of mentality, or you're constantly worrying about something, so it's hard to sleep. If you can't sleep when the bedroom light is on, you can make a curtain and pull it down every night when you go to bed to create a sleeping atmosphere, and soak your feet in hot water and drink some milk before going to bed, which will help you sleep, I hope it will help you.

Insomnia in a dormitory, maybe you don't adapt to the environment after changing, just can't sleep, some people just have such characteristics, feel that they may sleep well in their own home, and sleep not well in the dormitory.

Hello, it may be that you have the habit of recognizing the bed when you sleep, and I may be that the bed in the B&B is not very comfortable or you are under great psychological pressure resulting in insomnia.

Maybe you're not adapting to the soil, or you're not comfortable sleeping in bed, or maybe you're not letting go of something.

The main reason is that I have poor adaptability, and I have insomnia when I change the environment and position.

Blackout: Hang a bedspread, the shading effect is OK, in addition, I have bought an eye mask, it will be uncomfortable to wear. Soundproofing:

It's more difficult to do, I've bought a pair of earplugs for twenty dollars, and it doesn't work well. Later, I spent more than 200 to buy a large soundproof earmuffs, the advantage is that the effect is better than the earbuds, the sound of the small point is basically not heard, the disadvantage is that the sound of speech can still be heard, wearing this thing can not turn over, wear it for a night, I don't know if it will be bad for the ears after a long time.

Talk to your roommates to see if you can reach an agreement to turn off the lights early or after what time it is too loud. Before that, find a roommate who also wants to go to bed early or be better with you, communicate with him first, let him join your front, and then you propose together, and the more people there are, the weight of the conversation will be heavier.

An earbud made in Germany, even if the ear is as sensitive as mine, I can't hear the air sound when I wear the earbuds. There was almost no sound when snoring and grinding his teeth, and knocking on the bed was another thing. It must be made in Germany, about 30 to 50 of a certain treasure, a total of five pairs, and a pair is less than ten yuan.

Other earplugs for a few dollars, no eggs.

A little way to help you sleep. listen to lullabies, hypnotic stories; Imagination, which helps you fall asleep by imagining some scenes; I have tried all these methods before going to bed, because these methods are mainly aimed at insomnia, we do not have insomnia, but we are sensitive to environmental disturbances.

Discuss with the people in your dormitory, lay out a foam floor, and you will find that the environment is a little better, and there are no more stools screaming. Also, running before going to bed and then going to take a hot shower, I think I slept quite comfortably, quite well.

If I can't fall asleep after tossing and turning, I play with my phone and watch something repetitive. People who sleep poorly in dormitories tend to be more sensitive and tend to take everything to heart. So the most important thing is to be mentally relaxed, don't have psychological pressure, and be a person with a big heart!