The most insomnia 9 commonly used rapid sleep methods
Everyone in daily life has experienced insomnia, and the insomnia is under the quality of sleep, which is violent and seriously affects the working condition of the next day.
If you are in insomnia for a long time, it is easy to cause many common diseases, irritability, boring, headache, dreams, sweating, memory deterioration, etc., and cause many mental illnesses, so it must be corrected in time.
Do you often suffer from insomnia?
Don’t worry, let’s summarize the 9 most popular quick sleep methods for everyone. Come and try it out.
9 kinds of commonly used rapid sleep methods: 1, pay attention to the bedroom lighting bedroom lighting has the role of regulating the biological clock.
Too bright will cause a decrease in the amount of melatonin secretion in the brain, too much waking, and it is difficult to fall asleep.
It is best to choose a darker and softer reading light before going to bed.
It is best to turn off all light sources during sleep.
2, buy a comfortable bed usually replace a comfortable mattress, you can greatly improve the quality of sleep.
Too soft a mattress can lead to poor sleeping posture and muscle stiffness and problems in the back.
In general, the mattress should be replaced once every 5-10 years.
3, limit the amount of sleep during the day, in addition to the elderly can take a nap or nap during the day, should avoid naps or snoring, otherwise it will reduce sleepiness and sleep time at night.
4, count down from 300, each time decrementing 3 Many people fall asleep because it is impossible to distract attention, and this complicated and boring counting method is an effective distraction technique.
5, do not drink coffee after 2 pm If you have difficulty falling asleep, then after about 2 pm, it is best not to eat caffeine-containing food or drink.
The effect of caffeine in the body lasts for more than 8 hours. After 50 years of age, caffeine stays in the body for up to 10 hours due to slower metabolism.
Therefore, coffee does not affect sleep, and it will reduce the quality of sleep.
6, take a hot shower before going to bed 60-75 minutes before going to sleep to take a hot bath, the water temperature is not less than 38 degrees Celsius, bath time is more than 20 minutes.
The hot bath improves the relaxation of the muscles and raises the core temperature of the body. When you leave the bath, the body temperature will gradually decrease, and the amount of darkening hormone in the brain will increase, making you feel tired and more likely to fall asleep.
7, stop exercising 4 hours before going to bed to sleep.
But it is best not to exercise within 4 hours before going to bed, otherwise exercise will make the body excited and difficult to fall asleep.
8, lower bedroom bedroom when the bedroom temperature is 18 ° C -24 ° C, the bed temperature is 27 ° C, the best sleep quality.
9, 3 hours before going to bed, do not eat a few hours before going to bed, do not eat seaweed, otherwise it will easily lead to acid reflux, affecting sleep.
Having a good night’s sleep is the guarantee of our health and good work.
In fact, in order to improve the quality of our sleep, the most important point is not to let yourself be overstressed. We should learn to relax our physiology both in life and at work.