I m not sleeping well, what should I do before sleeping?

There are many reasons for poor sleep, but I think you should improve your sleep psychologically, because most of them are too stressful, relax your mind, do more exercise, no matter what time you slept last night, 7 o'clock in the morning (or you or let him set a time for himself to get up, go out for a run, take a break, don't think too much about worrying things, after a certain period of time, it will be a great help for sleep, too scientific methods, I don't have medical I don't understand, it's just my experience, and I've had insomnia like you.

Exercise more at night before going to bed.

And drink something hot, like cownai or brown sugar water.

Be sure to warm your feet.

Just relax and take care of your body, friend! The body is the most important thing!

Soaking your feet in hot water can improve sleep Drink some warm water or warm milk before going to bed You can massage the lower foot three miles, Neiguan acupoint Don't think too intensely before going to bed You can listen to the soothing** Personal recommendation Light** Blue love The mark of rain Canon I hope it can help you

Here are some ways to help you fall asleep:

Stick to a regular sleep schedule: Adapt your body and brain to a regular sleep schedule by falling asleep at a fixed time each night and waking up at a fixed time each day.

Create a comfortable sleeping environment: Keep your room clean and tidy, and make sure the temperature, light, and noise are appropriate for your needs. Choose a comfortable mattress, pillow, and sheet when sleeping.

Avoid caffeine and sugar: Avoid caffeinated beverages and foods such as coffee, tea, and chocolate for a few hours before bedtime.

Avoid electronics: Try to avoid electronics within 1-2 hours of bedtime, as the blue light from these devices may interfere with sleep.

The physical harm of staying up late includes:

Increased risk of cardiovascular disease: Staying up late can lead to an increased heart rate, higher blood pressure, and higher blood sugar and cholesterol levels, all of which can increase the risk of cardiovascular disease.

Affects the immune system: Lack of sleep affects the body's immune system, making people more susceptible to illness because sleep is an important time for the body to repair and recover.

Leads to obesity: Staying up late will increase a person's appetite, making it easier to choose high-calorie, high-fat pure foods, which can lead to obesity.

Impaired cognitive ability: Long-term sleep deprivation can affect cognitive skills, including memory, learning, and decision-making.

Therefore, getting enough sleep is very important for good health, and staying up late should be avoided as much as possible.

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 in the journal Molecular Cell on November 18, researchers at Bar-Ilan University in Israel have found that the PARP1 protein in the brain acts as an "antenna" that sends time signals to the brain to sleep and repair DNA damage, a discovery that is one step closer to solving this 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 are the mechanisms in the brain that tell us: where is it time to sleep? It was found that the PARP1 protein is part of the DNA damage repair system and is one of the first proteins to respond to rapid reciprocal reciprocation.

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 the signal for DNA damage repair. 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.

Adequate sleep can effectively relieve fatigue and restore physical strength. If you don't sleep well, first of all, you can adjust it through healthy living habits, you must have a regular life, have a regular routine, don't drink strong tea before going to bed, don't drink coffee, don't smoke or drink, and you can soak your feet in hot water. At the same time, pay attention to maintaining a comfortable mood, release the unhappiness and pressure in the heart in a timely manner, maintain good eating habits, and if the sleep is not good, you can take tranquilizer drugs for **.

The treatment method for poor sleep is to choose the right way according to **. Poor sleep caused by neurasthenia, first of all, we should adjust our mentality, relax our mind, arrange our work and rest time reasonably, avoid long-term mental work, appropriate physical exercise, etc., and at the same time assist oral oryzanol, methylcobalamin, heart-soothing tablets, calming the nerves, and replenishing brain fluid. Poor sleep caused by anxiety or depression can be relieved by oral lorazepam, buspirone, or citalopram while adjusting lifestyle.

What should I do if I don't sleep well, I think I don't sleep well in general, I think you have to make some improvements to this.

Drink some milk, honey or something before bed.

Ensure the quality of the sleeping environment, avoid sound and bright light.

Sleep late appropriately.

Choose one of the most boring books before going to bed and force yourself to read them non-stop.

Featured Q&A: How to regulate poor sleep.

There are many people who lack sleep because of the pressure of life, work, family, study, etc., resulting in a lack of sleep, and the quality of sleep has greatly decreased. Empirical Steps:

First: The correct sleeping position should be to lie with your legs bent to your right side. This is because the heart is on the left side, and when lying on the right side, the heart is less compressed, which helps the blood to circulate freely and can metabolize better.

Second: Check out the various smartphone apps and other gadgets that help you sleep. Tracking sleep over time can also help us determine what is helping or hindering our sleep.

Third: whether it is to choose the perfect mattress, spend a good sum of money to buy an 800-needle bed sheet, buy a tight curtain to block the light, you can also regulate the quality of sleep through diet or medicine, you can not drink some strong tea and coffee before going to bed, these teas are rich in some stimulants, you can take some oral drugs to nourish the nerves before going to bed, or take a hot bath, you can also promote blood circulation throughout the body, you can listen to some light **, it is also conducive to sleep, improve sleep quality.

First of all, you should relax and not be too stressed, if you are now in a very stressful stage, then you must do a good job of decompression.

People who don't sleep well, do 3 things 1 hour before going to bed at night, which is conducive to improving sleep quality.

People who don't sleep well must take a look, learn these tricks, and say goodbye to insomnia!

There are many reasons for poor sleep, such as overwork, neurasthenia, etc., which will affect the quality of sleep.

Eat more lotus seeds, carrots, sea cucumbers, etc., strengthen nutritional supplementation, and improve physical health. It is easy to wake up and dream a lot in the middle of sleep, so drink a cup of dilute jujube kernel tea after meals. Check to see if you've been in a bad mood lately and are irritable. Be self-relieving and relieve bad feelings.