The method of falling asleep quickly due to insomnia

The method of falling asleep quickly due to insomnia refers to a subjective experience that is dissatisfied with the quality of sleep and has an impact on daily life. The common manifestations are decreased sleep time, decreased attention, decreased sleep quality, etc., which will affect daily life and work. The following are the methods for insomnia and falling asleep quickly. Methods for insomnia and falling asleep 1

1. Psychological relaxation therapy < P > Many people have insomnia caused by psychological factors, so they can improve their sleep quality through psychological relaxation therapy, and do things that make them relaxed and happy before going to sleep. You can also do more hypnotic relaxation training, such as completely focusing on your feet or hands, and then relaxing your whole body.

2. Physical aftercare

If insomnia is caused by physical reasons, you should go to a regular hospital to improve various tests to see if you have some diseases, and then do a good job in related physical aftercare. If it is caused by deficiency of qi and blood, you should usually eat more foods that tonify qi and blood, such as mutton and longan.

3. Slow down the breathing rhythm

Insomnia patients can watch slow-paced programs before going to bed, or take a proper walk and listen to soothing music, which can make the body enter a quiet stage faster and improve the quality of sleep. In addition, you can do static qigong for a few minutes before going to bed every night, which can also make your sleep quality better.

4. Eat more nourishing foods

Insomnia patients can eat some nourishing foods before going to bed every day, so that their bodies can go to sleep as soon as possible. The more common nourishing foods are lotus root powder, millet and jujube porridge.

5. Take a hot bath before going to bed

You can take a hot bath for a while before going to bed. After soaking, you will feel very comfortable all over, and your hands and feet will be warm, so that you can sleep better. You can also lie flat after taking a bath, and massage the chest or the position below the chest with two hands for 3 to 5 minutes every day, which also has a certain improvement effect.

these are the methods for insomnia to fall asleep quickly. people with insomnia can choose appropriate methods to adjust according to their physical conditions. In addition, to prevent insomnia, don't eat exciting food or drink exciting drinks before going to bed. Moreover, it is necessary to maintain a quiet and comfortable sleeping environment, and adjust the temperature and light, so as to improve the quality of sleep. Ways to fall asleep quickly due to insomnia 2

1. Dim the lights < P > As night falls, your body will begin to secrete melatonin, a hormone that tells your body that it is time to go to bed. However, bright lights will interfere with your brain and make it think. So press the down light switch to dim your light, or just turn off the light, which is the fastest way to trigger the secretion of melatonin.

2. Turn off your mobile phone

A major symptom of modern people is that they are very tired and want to sleep, but they refuse to give up with their mobile phones. Don't use mobile phones, computers and other electronic devices within one hour before going to bed at night, and don't linger on your friends and space.

all electronic devices emit blue light, which is anti-melatonin. Instead, picking up a paper book that you are eager to read will help you fall asleep quickly.

3. Adjust the temperature of the room

The best temperature for a happy sleep is 25 degrees Celsius, so adjust the temperature of your air conditioner accordingly to ensure that the temperature of your bedroom is around 25 degrees.

4. Cover up the bedroom clock

Insomnia people are often very anxious, and the clock time in the bedroom will make you more anxious. If you want to fall asleep quickly, try to forget the time from the moment you lie in bed and stop paying attention to how long you haven't fallen asleep.

5. Shade the light from the outside

Insomniacs are not only anxious and uneasy about time and sound, but also sensitive to light sources. Turn off unnecessary lights. For example, the screen of the computer and the signal light of the mobile phone will affect your physiological rhythm, and then affect your sleep quality.

6. Wear comfortable pajamas

From the fabric to the fit, what clothes you wear is very important. Choose breathable fabrics and pajamas with moderate warmth.

7. Try to think calmly

When we are insomnia, we are obsessed with calmness and try to feel and find some relaxing sounds, such as the impact of rain and waves, which drown out some common household noises, such as creaking floors.

8. Try 4-7-8 breathing exercises

To solve insomnia and fall asleep quickly, you can also try 4-7-8 breathing exercises. Method: When you are lying in bed, dry all the air with your mouth, then close your mouth, inhale through your nose for 4 seconds, hold your breath for 7 seconds, and then exhale for 8 seconds. Make this a habit of breathing when you sleep. Method 3

1. Moxibustion can effectively relieve insomnia < P > Moxibustion is an effective TCM conditioning method to promote sleep. Avoid eating for one hour before and after, take Baihui, Shenmen, Sleeping, Neiguan, Zusanli, Sanyinjiao and Yongquan points, and use gentle moxibustion for 1-15 minutes at each point once a day, which can effectively calm the mind, balance qi and blood, and improve sleep quality.

2. Soak your feet to quickly promote sleep

Before going to bed, soak your feet with warm water, and the water level should not exceed the Sanyinjiao of your feet; If you are a person who is prone to cold hands and feet, it is best to soak your feet with pepper water, ginger water or wormwood leaf water. Of course, these three can also be matched together. Soak your body slightly hot but don't sweat, and then get ready to fall asleep, which can effectively improve the difficulty of falling asleep.

3. You can't sleep for 3 seconds by massage.

When you can't sleep, you can also use massage to relieve it quickly. Of course, the effect of massage by others is better. You can let people help massage the muscles of your back first, and push the Du meridian on your back, which is a line on your spine. Then massage the Neiguan point on the hand, Yongquan point on the foot and Sanyinjiao. Massage these parts can effectively promote sleep.

4. Dietotherapy helps sleep

To use food to help sleep, we must first establish good eating habits, have a balanced diet and take in adequate nutrition. Then eat more carrots, yams, lettuce, spinach, cooked lotus roots, honey, apples, bananas and other foods that are beneficial to sleep. You can also use almonds, walnuts, red dates and chrysanthemums to help sleep.

5. Relaxation method leads to sleep

Relaxation methods include common music therapy, breathing relaxation method and muscle relaxation method, which can all be used before sleep, or used together. For example, playing soothing and soft light music before going to bed, then lying in bed and taking a deep breath slowly, and relaxing your whole body muscles step by step, many people can fall asleep naturally in the process of relaxing muscles.

6. Simple hypnosis

Hypnosis belongs to a professional field, and ordinary people naturally cannot operate it. However, some simple hypnosis methods for health care can still be used. You can prepare some special hypnosis music in advance, learn muscle relaxation and meditation and other methods that need to be coordinated. Then, according to the guidance of hypnotic music, I go to sleep step by step.

7. Improve the sleeping environment

The environment is also very important for sleeping, such as using curtains and other items to remove irritating factors such as strong light and noise before going to bed; Replace uncomfortable pillows, mattresses and other bedding; Adjust the room temperature to 2 degrees before going to bed; Putting flowers such as jasmine, lavender and mint leaves beside the bed, which are beneficial to relaxation, can help you sleep.

8, rational use of insomnia drugs

For temporary insomnia, do not use insomnia drugs, any drugs have side effects, drugs are by no means the best treatment. However, for those patients with insomnia caused by serious physical diseases, insomnia drugs can be used reasonably under the guidance of doctors, and Chinese medicine has a good therapeutic effect on insomnia.