There are many factors that cause poor sleep, such as excessive anxiety, anger, sadness, excessive mood swings, taking a lot of medications, or suffering from certain diseases. You must find out the causes of insomnia and take corresponding measures.
Why can’t you sleep?
1. If you think too much before going to bed or do exercise
If you think too much before going to bed, you will easily feel excited, nervous and anxious, making people lie in bed toss and turn and unable to sleep. This type of people can listen to soothing music, so that they can't help but let them go. Relax the body and mind, adjust the bad mood, and let people quickly enter a state of sleep. Proper exercise during the day can relieve tension throughout the day and help improve sleep quality. Exercising two hours before bed will make the brain over-excited and affect the quality of sleep.
2. Don’t eat well before going to bed
Normally, the stomach should be in a calm state before sleep. Too hunger before going to bed will affect sleep. You might as well drink a cup of milk with honey or millet porridge before going to bed to promote sleep. If you overeat before going to bed, it will increase the digestive burden on the gastrointestinal tract and easily cause gastroesophageal reflux . Dinner and bedtime should be separated by at least three hours.
3, lack of nutrition
When lack of calcium and magnesium, the brain will be overly excited and make people toss and turns and unable to sleep. You can eat 500 grams of vegetables and 300 grams of dairy products every day to supplement calcium and magnesium.
How to make people fall asleep in bed?
1. Empty all negative emotions
You can meditate before going to bed to eliminate negative emotions, take a few seconds to inhale, and you can feel your body's existence, from the soles of your feet to your knees and then to your head. hold your breath 7 seconds imagine your body in a quiet and relaxed state. Exhale for 7 seconds to slowly release negative emotions in the body.
2. Develop good sleep habits
You must establish conditioned reflex between sleep and the bed , that is, you can fall asleep immediately after lying in the bed. You can't do things that are not related to sleep in bed, such as playing with your phone or reading books. When you are sleepy, go to bed immediately. If you are not asleep for half an hour, you should put on your clothes and do some relaxing things, and then fall asleep when you are sleepy.
Warm reminder
The longer you stay awake, the more motivation people have to sleep, the easier it is to let people fall asleep quickly. Take one hour a day to exercise, such as swimming, jogging or walking quickly to increase sleep motivation. In addition, you can also massage the Baihui point, which can relax your whole body and mind, keep your mood comfortable, and help eliminate worries. You can also massage Shenting acupoint to relieve insomnia and headaches.
