The weather is getting hotter and hotter. Do you feel drowsy and listless during the day? In fact, the main culprit of feeling sleepy during the day is lack of good sleep quality at night. According to a big data statistical analysis of the sleep status of Chinese people in the past year, it was found that more than 300 million people across the country have sleep disorders, and more than 70% of those surveyed said that they often have trouble sleeping.
What’s more worrying than not sleeping well is that most people who don’t sleep well don’t actually know how to sleep better. If you want to change the "difficulty falling asleep", you must first understand the causes of insomnia so that you can improve it in a targeted manner.
Follow the public account [Leep Sleep] to learn more about sleep
#01
Insomnia caused by neurological and physical sensitivity
Re-examine whether the bedroom environment is conducive to sleep.
If the light is too strong, you can try changing to blackout curtains, or wear eye masks to sleep; if the noise is too loud, you can consider replacing soundproof windows and doors, and turn your mobile phone to silent before going to bed. A person's body temperature will drop after falling asleep, so keeping the bedroom at a suitable temperature will help you fall asleep.
#02
Insomnia caused by mental and physical stress
Relaxation training can have a good effect of falling asleep quickly.
Abdominal breathing method : Close your eyes, take a deep, long and slow breath, slowly inhale the air through the nose into the abdomen, and then exhale the air little by little through the mouth.
Progressive muscle relaxation training: From the top of the head to the soles of the feet, the muscles in each part of the body are first tightened and then suddenly relaxed. Carefully appreciate the difference between muscle tension and relaxation.
Imagery relaxation training: During the day, imagine some scenes that can make the body and mind happy, such as the seaside, forest, grassland, etc. Meditate before going to bed at night to recall the scenes you imagined during the day to help your body and mind relax.
#03
Excessive worry, insomnia caused by too many thoughts before going to bed
Make a list of problems, list the work tasks and life events that have not been completely handled that day, and tell yourself that you can wait until you wake up the next day to continue dealing with them.
"Meaningless word" interruption method: When you have too many thoughts before going to bed, you can make a meaningless word and repeat it silently until it continues to occupy your brain. Because our thinking is coherent, other people's sudden interruptions will interrupt our train of thought. Using "meaningless words" yourself will also interrupt your original train of thought.
Paradoxical Imagery Method: When you are more anxious to fall asleep and more unable to fall asleep, you can try doing the opposite. Tell yourself "don't sleep", give up the idea of "going to sleep", and give up the idea that "not being able to sleep will bring bad consequences". When you feel a little sleepy, remind yourself "I can hold on for a while longer" and you will sleep more soundly.
Tips for saving sleep
1
Spend more time in the sun during the day: The best way to suppress melatonin during the day is to bask in the sun. Sunbathing can also maintain a good mood and help relieve and prevent depression.
2
Moderate exercise: Exercise is also a good way to ensure sleep, but don’t put it before going to bed. If you exercise at 5:00-6:00 in the afternoon, you can go to bed at 10:00 in the evening.
3
Don’t wait until you are sleepy before going to bed: The biggest reason for poor sleep quality is irregular work and rest. It is best to develop the habit of going to bed at a fixed time. Even if you can’t fall asleep, you should lie in bed and follow the circadian rhythm.
4
Stay away from electronic products before going to bed: Everyone must know this. If you don’t play games or look at your mobile phone, prepare to say goodbye to your mobile phone before going to bed!
5
Preparation before going to bed with a sense of ritual: read a book for 20 minutes before going to bed, light a scented candle, play soft natural white noise, take a comfortable warm bath, anything with a sense of ritual that you like can help You sleep.
The above are the editor’s personal and effective practical experience. I hope these tips can really help you find your ideal sleep.
