What to do if you don t get enough sleep and your mental state is not good

1. You can drink a glass of milk before going to bed. Milk helps you fall asleep, but for people with milk allergies, you can eat an apple or a slice of bread and the effect is the same. Eat more foods that can improve sleep quality, such as red dates, lilies, millet porridge, walnuts, honey, sunflower seeds, etc.

2. Stick to a regular schedule and don't sleep too late on weekends. If you sleep late on Saturday and late on Sunday, you may lose sleep on Sunday night.

3. Don't eat and drink before going to bed. Eat a small portion of dinner about two hours before bedtime, but don't drink too much water, as constant toilet visits can affect sleep quality. Don't eat spicy oil-rich foods at night, which can also interfere with sleep.

4. Stay away from coffee and nicotine before going to bed. It is recommended not to drink coffee eight hours before bedtime.

5. Choose a workout time. Exercising in the afternoon is the best time to help you sleep, and regular physical activity can also improve the quality of your night's sleep.

6. Keep room temperature slightly cool. A slightly cooler temperature in the bedroom helps with sleep.

7. Sleep well at night. Daytime napping can lead to "deprivation" of sleep at night. Sleep is strictly limited to one hour during the day, and you can't sleep after 3 p.m.

8. Be quiet. Turn off the TV and radio.

9. Have a comfortable bed to provide a good sleeping space.

10. Take a bath before going to bed. A hot bath helps to relax the muscles and you can sleep better.

11. Methelin has a good sleep aid, which is a good prescription to ensure sleep.

12. Don't put pressure on yourself when you have insomnia, you will be even more unable to sleep when you are stressed.

Then you can wake up in the morning and make a cup of coffee! Or strong tea!

To maintain a normal heart, a relaxed and happy mood and a stable mood are more conducive to sleep, to relieve their own pressure, do not have too nervous and anxious emotions; Clause.

2. To create a better sleeping environment, the indoor light and noise should be adjusted to the minimum, the height of the pillow used should be appropriate, not too high and not too low, and the indoor temperature should be maintained at about 26, so that the human body will feel more comfortable and conducive to sleep; Clause.

3. Develop regular sleep habits, avoid staying up late, go to bed on time, get up on time, and keep your biological rhythm in harmony; Clause.

Fourth, you can soak your feet in hot water before going to bed, which is conducive to relaxation and sleep.

Excessive fatigue and mental stress that cause anxiety and depression, in this case, it is necessary to keep the patient in a comfortable mood and maintain a quiet sleeping environment, and some sleep aids can be taken to reduce the symptoms, and these drugs should be taken under the guidance of a doctor. Of course, diseases may also cause poor sleep, such as mental weakness, emotional tension and so on. If the above drugs do not work well under the guidance of a doctor, the cause of poor sleep should be further determined, and then an effective ** can be given for an MRI of the head.

The quality of sleep is not good, if it is easier to wake up or dream a lot during sleep, resulting in daytime sleepiness, it may be related to excessive mental stress, fast pace of life, cranky thoughts, anxiety or neurasthenia. You can eat more sour jujube kernels, red dates, lotus seeds, longan and other foods that have a calming effect, try to relieve the pressure in life and work, and maintain a stable mood.

Soak your feet in hot water every night before going to bed, and wrap a few slices of ginger under your pillow in a cloth. If you don't sleep well for a long time, you can take gamma oryzanol tablets orally as instructed.

If you don't sleep well, it's actually best to take some calming medicine.

1. Avoid overwork, combine work and rest, go to bed early and get up early, develop a good living habit, don't go to bed too late, don't stay up late. You can do more physical activity on a regular basis, and you can burn your physical strength while strengthening your body, so that your sleep will improve. 2. In terms of diet, don't eat too much at dinner, don't drink coffee and strong tea before going to bed, and drink a glass of hot milk to help you fall asleep.

Usually to quit smoking, quit drinking, pay attention to the balance of diet and nutrition, do not eat spicy, greasy, raw and cold food, eat more fresh vegetables, fruits, apples, bananas, oranges, these help sleep, but also supplement vitamins. 3. If the patient's poor sleep is more serious, oral diazepam tablets can also be taken to help sleep when necessary.

Poor sleep. You can take some sleeping pills to help solve the problem.

People who do not sleep well should improve their sleep by adhering to a regular work and rest time, developing good eating habits, exercising, creating a good sleep environment, and thoroughly relaxing 1 hour before bedtime.

Insomnia is related to an individual's emotional state, psychological factors, and other physical causes. Long-term sedentary sitting, lack of exercise, heavy psychological burden, mental stress, menopause, and many chronic diseases can cause insomnia. Many diseases such as heart disease, kidney disease, asthma, digestive tract diseases, osteoarthropathy, high blood pressure, sleep apnea syndrome, etc., can also cause insomnia.

People who don't sleep well are better off falling asleep before 11 p.m. It is best not to take a nap for more than 1 hour, and it is best not to go back to sleep after 3 pm. In terms of eating, it is best to finish dinner before 7 o'clock, and it is best to eat some light diets such as porridge and side dishes, and do not eat greasy and heavy foods such as big fish and meat.

If you eat dinner too late and are too full, it will affect your sleep due to bloating, acid reflux, etc. Choose foods that help you sleep, such as almonds, oatmeal, bananas, apples, honey, longan, or a glass of warm milk. Stick to proper physical activity, but be aware that it is best to exercise at five or six o'clock in the afternoon, and strenuous physical activity too late can also affect sleep.

If necessary, you can take sedative sleeping pills intermittently or use some Chinese patent medicines to regulate sleep. People with insomnia who have significant anxiety and depression can take anti-anxiety and depressant medications.

1. Arrange a regular life.

If you want to effectively avoid insomnia and dreams, the best way is to make your daily life regular, develop a good habit of getting up and sleeping regularly, so that you can establish your own biological clock. If you stay up late because of something, you should still get up on time the next day, and when it comes to weekends and holidays, you should try to avoid sleeping lazy.

2. Maintain an appropriate amount of exercise.

For insomnia and dreamy patients, if you want to solve the problem of insomnia and dreaming, then you should maintain a moderate amount of exercise every day, which can effectively flexible various organs in your body. However, you must not exercise vigorously before going to bed, because strenuous exercise will cause your body to be in a state of excitement all the time, which will aggravate your insomnia.

3. Eat more sleep-aiding foods.

For insomnia and dreamy patients, you can eat more sleep-aiding foods in your daily life to relieve the symptoms of insomnia and dreams, such as milk, longan and cherries, etc., milk contains tryptophan, which can make everyone feel sleepy. The vitamin content in cherries is very rich, regular drinking can effectively improve everyone's insomnia symptoms, longan itself has a nourishing effect, can alleviate the phenomenon of insomnia and dreams.

Fourth, psychological**.

For insomnia and dreamy patients, psychological ** is also good, and the conditioning methods mainly include autosuggestion hypnosis and so on. However, when you use autosuggestion hypnosis, you must not use blunt words such as you must fall asleep, which will not have a good sleep aid effect.

Insomnia dreams, in this case, it must be not very pleasant, and the work pressure and physical condition is not very strong, there will be such a phenomenon, it is best to go to the hospital for a check-up, ** conditioning, so that it will gradually change.

Insomnia and dreaminess are mostly caused by neurasthenia, and if it is not particularly severe, you can self-recuperate first. For example, participate in more fitness exercises, do yoga and meditation before bed. Learn to relieve stress in life and work, and develop a good routine of life and rest.

If it is more severe, you can seek medical medication**.

Mental fatigue, sleep disorders, the brain is in tension for a long time is bound to form a temporary cranial neurasthenia, at this time to rest in time, restore the normal sleep rhythm, whether you can sleep, or can't sleep, to maintain a state of physical and mental relaxation, with the situation, go with the flow, not anxious, not afraid. Waking up regularly and being outdoors is a good way to restore your biorhythm. If you don't make up for sleep during the day, you should bring fatigue into the night to rest in order to sleep better.

Sleep is just a natural habit, please don't make a fuss about a few days of poor sleep, let alone find any way to sleep, relax physically and mentally, people will naturally sleep when they are tired.

It is best to travel for a few days to relax your spirit, and go out to travel to see the scenery, which can reduce stress, relax your mind, help you sleep, and slowly adjust your mental state.

It can be conditioned by traditional Chinese medicine, which may be caused by physical deficiency.

Hello, find a Chinese medicine doctor as soon as possible, prescribe natural Chinese medicine**, the effect is very good, no *** and sequelae.