1. Keep your bedroom at a moderate temperature.
The optimal room temperature for sleeping is between 15.6℃ and 22.2℃. If you don’t want to turn on the air conditioner all night, you can install a ceiling fan or electric fan in the bedroom, or open a window for ventilation and cooling.
Stress and difficulty sleeping
2. Keep it dark without light.
Multiple studies have shown that exposure to light before falling asleep and during sleep can inhibit melatonin secretion, thereby affecting sleep quality. Therefore, keeping the bedroom dark and light-free is crucial to entering deep sleep, completely relaxing and keeping your body clock regular. Therefore, all light sources should be turned off or blocked before going to sleep. If the windows leak light or you are used to sleeping in, you can install blackout curtains. If complete light blocking is not possible, you can also choose to sleep with an eye mask.
3. Block out the noise.
If the environmental noise is out of your control and affects your rest, you can use earplugs or play white noise . White noise suppresses ambient noise, making it easier to fall asleep.
4. Eliminate the influence of television.
Research shows that TV can "steal" people's sleep time. The pictures and sounds on TV will keep people in a state of continuous excitement, and the light from the TV will prevent the human body from adjusting its biological clock. Therefore, it is best to only watch TV in the living room or turn off the TV 30 to 60 minutes before you want to fall asleep.
5. Get electronics out of the bedroom.
Not only can TVs "steal" your sleep, computers, tablets, mobile phones and other electronic products can also affect your sleep. Studies have found that blue light emitted by electronic products interferes with the formation of melatonin more than white light. In addition, working and checking emails before going to bed will cause stress; surfing the Internet before going to bed will keep the brain excited for a long time and will also bring negative emotions... Therefore, electronic products should be disabled one hour before going to bed to calm the mood.
6. Choose the right bedding.
You should choose bedding made of perspiration-wicking and breathable materials, such as pure cotton, woolen fabrics, silk, bamboo fiber and linen , etc. If you are allergic to dust or mold, choose an anti-allergen mattress and pillowcases and wash them frequently.
7. Keep your bedroom tidy.
A cluttered bedroom can make it difficult to relax and lead to distractions when falling asleep. Spend a little time every day tidying up your room and making sure everything in your home is in its place, which will make it easier to fall asleep.
8. Make sure the mattress is comfortable.
The Sleep Association points out that mattresses should be replaced after 5 to 7 years of use. Replacing old mattresses can improve people's stress points and reduce back pain.
9. Replace pillows promptly.
Pillows are also important for sleep comfort and should be replaced more frequently than mattresses. Imitation down pillows and polyester-filled pillows should be replaced after 1 to 2 years of use. memory foam , latex, buckwheat skin and other pillows can be used for an extended period if used properly. Pillows that are too low, too high, or fail to provide comfortable support can cause neck pain and back pain. Therefore, if you have used your mattress well and feel a sore neck after waking up, your pillow may be the culprit.
10. Don't eat too much before going to bed
It is recommended to arrange dinner time between 18 and 19 o'clock, and don't eat too much, so that the stomach can complete the digestion task as soon as possible and relax the sympathetic nerves . "Huangdi Neijing Su Wen Ni Tiao Lun" records that "disharmony in the stomach will lead to restless sleep". Excessive eating before going to bed will increase the burden on the spleen and stomach. The spleen and stomach are the source of qi and blood biochemistry. If its transportation and transformation function is abnormal, it will not be able to produce enough qi and blood to nourish the mind, thus affecting sleep.
11. Develop good sleeping habits
Do not play with computers or mobile phones one hour before going to bed. Set a rule for yourself not to bring your mobile phone to bed. Going to bed and waking up at the same time every day can help develop a sleep routine. Insomniacs can go to bed around 23:00 and get up around 7:00 in the morning. After the insomnia improves for 2 weeks, the time in bed can be gradually extended, usually by 15 minutes per week. If that doesn't work, postpone your bedtime a little until you're really tired before going to bed, but no later than 12 p.m.
12. How to solve the problem of waking up easily in the middle of the night.
It is recommended not to drink too much water before going to bed and reduce the number of times you wake up during the night.Avoid ingesting substances that affect sleep, such as alcohol, caffeine, and tobacco. If you only occasionally have the problem of waking up in the middle of the night, you might as well get out of bed and do some relaxing activities, such as reading and meditating, but be sure not to play on the computer.
13. How to solve
waking up early in the morning. Develop good work and rest habits. It is best not to think about things before going to bed, and do not put too fragrant flowers and plants in the bedroom. Close doors and windows and draw curtains to create a quiet, dark sleeping environment. You can take a hot bath or soak your feet in hot water before going to bed. The pillow should be of appropriate height, softness and thickness, and the quilt should be of appropriate thickness. Spending more time in the sun can help stimulate the secretion of melatonin and improve the quality of sleep at night.
14. How to solve poor sleep quality
Poor sleep quality. It is recommended to control the room temperature at a slightly lower level, such as 16℃~24℃. People who snore should sleep on their sides or put two or three pillows behind their backs.
15. Exercise improves sleep
Many patients use sleep aids to solve their insomnia problems, but many patients will find that the effectiveness of sleep aids becomes worse and worse as the number of years they take the medication increases. Many people are distressed by this. In fact, in addition to drug treatments, exercise also has a certain effect on improving insomnia.
(1) Promotes quality sleep. Moderate exercise can eliminate the tension accumulated during the day and improve the quality of sleep at night. It can also relax the body and mind. Therefore, moderate exercise can bring more comfortable sleep.
(2) Exercise can significantly reduce sleep disturbances by relaxing the body and calming the mind, and can reduce depression and anxiety (two common causes of sleep problems).
(3) promotes the production of endorphins, a calming and comfortable substance in the brain. Most people suffering from insomnia have increasing levels of "stress hormones" in their blood. The higher the level, the worse the sleep quality, while regular exercise can promote the reduction of stress hormone levels. The effects of exercise on these endocrine hormones can help improve sleep quality.
16. Emotional method to improve sleep
(1) Doubt-clearing method: through health education to patients, eliminate patients’ doubts about the disease, relieve psychological pressure, and build confidence in overcoming the disease.
(2) Empathy for the opposite sex method: verbal induction, relaxing music, music, chess, calligraphy and painting can be used to divert the patient's attention, relieve ideological concerns, and promote recovery.
(3) Method of venting and relieving depression: patiently listen to the patient’s story, vent bad emotions, and restore a happy and peaceful state of mind.
(4) The method of using emotion to overcome emotion: using one emotion to suppress another emotion, "fear overcomes joy, joy overcomes sadness, sorrow overcomes anger, anger overcomes thought, and thought overcomes fear" to eliminate bad emotions.
(5) The method of following emotions and desires: meeting the physical and mental needs of the patient so that he can rest assured and take care of himself.
Eliminate patients' doubts about the disease through the method of explaining doubts; the method of empathizing with the opposite sex diverts the patient's attention and relieves ideological concerns; the method of venting and relieving depression allows the patient to vent bad emotions and restore a happy mood; the method of overcoming emotions with emotion suppresses one emotion Another kind of emotion can eliminate bad emotions; follow the emotions and desires to meet the patient's physical and mental needs, so that he can rest assured and nurse himself back to health. Use these emotional care methods to relieve negative emotions and improve sleep quality.
17. Head meridian and acupoint massage method, emotional method
rubbing Tianmen . Yintang point and Shenting point belong to the Du meridian point. Yintang point is located on the face of the human body, at the midpoint of the line connecting the two brows. The Shenting point is on the head, 0.5 inches straight above the center of the current hairline. The main functions of these two points are to clear the head and improve eyesight, soothe the mind, clear the nose and open the mind.
Rub your hands together, apply appropriate amount of lubricant, and use the pads of your thumbs to push from the Yintang point to the Shenting point. Do this for more than 10 times in a row until the local area becomes slightly flushed and heated.
rub the sun. Temple is a strange point outside the meridian, located in front of the auricle, on the temporal part (both sides of the forehead), in the depression behind the midpoint of the eyebrow tip and the outer corner of the eye, about 0.5 cun. According to the above method, use the pulp of your thumb to push from the Yintang point to the temple, and rub the temple for 5 seconds.
Comb your head.Spread your fingers like a comb, and use medium force to quickly comb the entire head from front to back to make the scalp feel slightly warm. Then use less force to slowly massage the scalp until the head is completely relaxed.
18. Mind Relaxation Method
If you are still not sleepy at all after the above massage, please continue to relax according to the following method. In the order from the top of the head to the ears, then through the upper arms to the hands, and then through the trunk to the feet, imagine and relax one by one, and do it 3 times in total; in the order from the back of the head to the back and then to the soles of the feet, imagine and relax one by one, and do it 3 times. ; Do it one last time in order from the forehead to the center of the eyebrows, through the face, then to the chest and abdomen, and finally to the toes. If you still can't relax completely, repeat the above process.
