The most painful thing in the world is that I can’t sleep even when it’s late at night. I finally fell asleep, but the result was a lot of dreams, easy to wake up, , and poor sleep quality. This is how it is, and the iron-clad (female) man can't stand the torture of insomnia. What methods have you tried to have a good night's sleep?
3 big sleep misunderstanding, how many have you tried?
Misunderstanding 1: Have a glass of red wine before going to bed
The legend of red wine helping sleep has been a long time ago. When you can't sleep, you really want to sleep so much that you feel dizzy and you can fall asleep very quickly, but this is not really aiding sleep. .
Alcohol can make you fall asleep quickly, but it will also make your sleep lighter, easily wake up in the middle of the night, sleep intermittently, and the quality of your sleep will decline.
Some people will say that when I was insomnia, I drank alcohol and slept very heavily and fragrantly.
Due to different physical constitutions, alcohol is "benefit" for some people's sleep, but if you drink a few more times, you will find that the more you drink alcohol, the more you drink, the more you sleep aid, the better your sleep aid is, the worse your sleep aid is .
And relying on alcohol to help sleep, it will also form alcohol dependence. The harm of alcohol to the body is more troublesome than insomnia.
In addition, obese people may also be inhibited by alcohol, resulting in severe respiratory sleep pause syndrome, commonly known as snoring.
Misunderstanding 2: Running before going to bed
Can’t sleep at night, go out for a few laps, can you sleep when you are tired after running? Thinking beautifully~ Exercising vigorously before going to bed will increase blood pressure and blood sugar, and your nerves will be excited, and you will not be able to sleep.
Misunderstanding 3: Play with your phone before going to bed. You can sleep when you are tired of playing
Play with your phone will not be tired, but will stimulate your brain to be excited. The more you play, the more you become more energetic, and it is easier to not be able to sleep.
It is best to lie quietly in the bed before going to bed waiting for sleep, and do not do anything unrelated to sleep, so that the body can develop the good habit of sleeping when going to bed, so as not to have insomnia. None of the above methods can work, so what should people with insomnia and poor sleeping do?
If you want to have a good sleep, your sleep habits must be good
to improve your sleep state. Don’t blindly take some so-called so-called brain-replenishing medicines or health products. Establishing good sleep habits is more effective than anything else.
❶ Don’t worry too much about insomnia
Everyone’s sleep quality and time are different, don’t always compare the quality of sleep with others.
Even if you have a short sleep time and a light sleep are easily disturbed by external interference, as long as you feel relaxed after waking up, have a stable mood during the day, and have a happy work and life, it is normal sleep.
can't sleep occasionally, which is similar to eating less meal occasionally, and it won't have much impact.
But if you are too worried about not sleeping well, it will cause conditioned reflex to fear sleep, and always think that you must sleep well, which will make it more difficult for people to fall asleep.
❷ Do not drink coffee before going to bed
Caffeine can stimulate the nervous system, increase breathing and heart rate, and increase blood pressure. You cannot drink coffee, tea and other beverages containing caffeine before going to bed.
If you are particularly sensitive to caffeine, it is best not to drink it after 4 pm.
In addition, drinking and smoking can also stimulate the nerves, so don’t touch them before going to bed.
❸Don’t eat these foods before going to bed
Some foods are prone to gas, such as potatoes, sweet potatoes, etc. After eating, you will inevitably have to "puchi". If I eat too much of this food for dinner, I will bloating and farting all night, so I will naturally not be able to sleep well.
Chocolate, cheese, bacon and other foods are rich in tyramine . Eating it for dinner will stimulate the secretion of adrenaline, make the brain nervous system excited, and make you energetic, which may make you unable to sleep even if you want to sleep.
Eating too spicy food at night will make you feel uncomfortable when you lie down and lie down, which will also affect your sleep.
In short, you should eat lighter at night, and you have to eat less.
❹ Don’t drink too much water before going to bed
Drinking too much water before going to bed makes it easy to get up at night, and getting up frequently will definitely not sleep well. It is best not to drink more than 200ml of water before going to bed.
❺ Relax before going to bed
Avoid intense mental and physical activities and some stimulating events within 2 hours before going to bed to prevent the brain from being in a state of continuous excitement and it is difficult to fall asleep.
For example, exercise, watching action movies, etc., will make your brain unable to be quiet.
❻ Soak your feet in warm water before going to bed
Soak your feet in warm water before going to bed can promote blood circulation, relax your body and mind, and be beneficial to sleep, but the temperature of foot soaking water should not be too high to avoid scalds.
1 to 2 hours before going to bed, take a pot of warm water at about 40 degrees and soak for 15 minutes to see if you sleep soundly at night~
❼ Sleeping environment ensures quiet, comfortable and light-proof
0 A good sleeping environment is beneficial sleep tight.
First of all, should maintain the appropriate bedroom temperature . A little cooler may help you sleep, and it is easy to wake up in a warm room.
Then control the light. In the middle of the night, you should avoid strong light stimulation of . If you wake up at night, don’t turn on the light that is too bright. You can use lampshades, curtains, eye masks or night lights.
Avoiding noise is also important. You will definitely not sleep well in a noisy environment. Buying the right earplugs can solve this problem.
❽ Don’t work in bed or watch TV
As long as you lie in bed, turn off the TV and your phone to block everything that can distract you. Over time, cultivate your body to produce "bed = sleep" conditioned reflex, so that you will want to sleep when lying in bed instead of playing with your phone~
Moreover, the light on the mobile phone screen will also stimulate the nerves of the eyes, which not only affects sleep, but also The eyesight is not good.
❾ When you can’t sleep, get up and walk two steps
If you are lying in bed for more than 20 minutes and still unable to fall asleep, get up and walk, or go outside the bedroom to watch TV or read, and then go to bed again if you are sleepy.
is the same as the previous one, which can make your body develop a habit, and the bed can only be used to sleep.
❿ Whenever you fall asleep, wake up regularly
Everyone has a sleep-wake rhythm, sleep at night, wake up during the day, which is the so-called biological clock. After the biological clock is disrupted, it can easily lead to sleep problems.
It is recommended that no matter how late you sleep at night, you should try to get up on time when you wake up. If you stay in bed for too long, you will not be able to sleep at night when you sleep.
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