What are some ways for people who don t sleep well to get themselves to fall asleep quickly?

Before going to bed, keep your mood stable, put your worries aside for a while, don't think about it, and close your eyes and fall asleep. Don't get cranky, take a deep breath. Stay away from the TV 1 hour before bedtime.

Computer. You can't eat too much for dinner, you can take a walk after dinner, but you can't exercise vigorously.

After dinner, you can go for a walk outside, exercise, and take a hot bath, which is especially helpful for sleep.

Before going to bed, have a soft **. The good ** makes people feel refreshed, forget their troubles for a while, relax their mood, and thus fall asleep peacefully. Drink a glass of warm milk, the calcium in milk is a calming substance that helps you fall asleep.

I have had insomnia before, and it is a very, very painful thing to not be able to sleep at night, but now I fall asleep with my pillow on my head, just because I accidentally saw two sentences. I think that poor sleep can be roughly divided into two reasons: physiological and psychological, mainly due to neurasthenia, or biological clock disorder. This requires a reasonable arrangement of work and rest time under the guidance of a doctor.

I think the most complicated and painful thing is the psychological reason for not being able to sleep, the strong anxiety, worry, and confusion, so that people don't have any sleepiness when they should sleep, and this is the case for me. I couldn't sleep all night long.

Mental relaxation, close your eyes, and breathe naturally. Focus on your hands or feet, relax your muscles and experience the relaxation of your muscles with a sense of heaviness. Focus on the experience of the heaviness in your hands and feet, and relax and fall asleep during the exercises.

Keep the phone away from us. Have a calm mind. To know how to be calm, we must first know what is holding us back from having peace of mind.

Essentially, there are two main reasons for our uneasiness: unstoppable thinking and mismanaged emotions. Reading books and listening to songs is a good choice.

Distract you.

Hello subject! It is recommended not to eat 4 hours before going to bed, exercise more, and you will naturally be sleepy when you are tired.

If you can, the bedroom should refuse any light, and a dark environment can promote the secretion of melatonin, which helps with sleep. Those electronic devices, even if they are turned off, will emit standby lights, flickering and annoying, especially blue lights, will greatly reduce the secretion of melatonin, if you can, be sure to turn off all of them.

I think the best thing to do is to make myself tired and half dead, so that I can sleep quickly.

What to do if you can't sleep during menopause.

A sheep and two sheep, I believe that many people are also counting sheep to sleep every day, insomnia makes many people very distressed, but it is also the norm for many people at present. Insomnia mainly refers to the inability to fall asleep normally, resulting in lack of sleep. In this case, it is also called a maintenance sleep disorder, and you must understand that sleep is a symptom, not a disease.

It can stand on its own, or it can manifest itself in the symptoms of certain diseases, and if insomnia occurs for more than a certain period of time or frequency, it can seriously affect the quality of life.

1. Listen to some sleep-promoting tips

**It can relax the brain, and can effectively relieve stress, which is good for improving sleep. Therefore, friends with sleep disorders can listen to some light **, or the sound of rain before going to bed. Gentle** can relax tension and help blood pressure and pulse rate stay in the normal range.

2. Keep indoor air circulation

When sleeping, be sure to ensure that the air in the house is well ventilated, and you can properly open the windows to let fresh air into the house. The purpose of this is to increase the oxygen content in the air, which also improves the quality of sleep. If the human body is in a state of lack of oxygen, it will cause you to wake up more tired the next day, and even appear sleepy and inattentive.

3. Life should be regular

We must develop a good habit of going to bed on time and getting up on time, and only by establishing a good biological clock can we ensure adequate sleep and high-quality sleep. Even if you go to bed late the night before because of something, you still have to wake up on time the next morning. When it comes to vacations, you should also avoid sleeping in.

4. Exercise appropriately

For friends with mild insomnia, you should try to maintain about an hour of exercise every day, so that all organs can get enough exercise. However, we must pay attention to the fact that it is forbidden to exercise too much before going to bed, and many people think that strenuous exercise before taking medicine will make the body sleepy, but in fact, it is the opposite. If you exercise a lot before going to bed, your body will be too excited, which will make it easier to fall asleep.

In addition, we must also know that if the quality of sleep is not high temporarily, it will not have much impact on physical and mental health. If you are in a state of sleep disorder for a long time, it will overload the body, which will not only affect the quality of life, but also lead to serious health problems.

Family Doctor Super Group 2021 Spring Festival Medical Road Guardian

What are some ways to fall asleep quickly?

16 grams of fresh salvia, 30 grams of fresh sour jujube root. Fry in water and take 2 times a day. It is mainly used for insomnia, forgetfulness, and strange nightly dreams.

Or put a peeled or cut citrus on the bedside table for insomniacs to sniff its aromatic scent, which can calm the central nervous system and help you fall asleep. If the above effects are not obvious, you can directly drink some ready-made sleep teas, such as Yishutang Lily Jujube Kernel Tea, which has been scientifically matched to make the effect even better.

Beijing Chaoyang Hospital West Hospital, Capital Medical University- Department of Neurology-Jia Weihua-Chief Physician How to fall asleep quickly with insomnia.