Tell the truth, the recent weather should not be too annoying. Go out in the morning afraid of sunburn, hot and difficult to sleep at night. Every night is insomnia, wake up in the morning is unrequited love.
Rong Er has always called for a good night's sleep, and the sauce violet ends this summer. Insomnia at night, drowsy during the day, and then do not solve the problem, not far from the dog. Fortunately, however, sleep experts told us nine tips for relieving insomnia.
1. Relax your muscles
Use progressive relaxation training to allow our body muscles to relax. There is no anxiety in the relaxed body. So, if you feel that you can't control your heart before bedtime, control your body.
Lay on the bed and follow these steps:
1 Take a deep breath 3 times. Gently inhale and slowly exhale... relax...
2 When you feel relaxed, start clenching your fists for 7-10 seconds, then relax and feel relaxed for 15-20 seconds.
3 Then bend your elbows and take a deep breath. Tighten your upper arms and use force. Take about the same time as above. Then relax and continue to experience.
4 The same tension-relaxation method is then applied to the body parts such as the shoulders, buttocks, abdomen, legs, toes, etc., and then relax first, then relax, and you must feel the feeling of relaxation.
5 When the body undergoes a tight-looking training from head to toe, continue to breathe slowly and slowly to experience the feeling of relaxation and relaxation, and to feel the comfort and warmth of the whole body brought by deep relaxation.
2, try to stay awake
This may seem counterintuitive, but it can be tried. It is intended to prevent herself from falling asleep before going to bed. This therapy is called sleep restriction therapy. It is a cognitive-behavioral therapy that specifically targets insomnia. It is to reduce the time you want to fall asleep to the time you actually fall asleep.
specific methods:
1 Do a week's sleep diary first, record your time to go to bed, sleep a few times, wake up, etc.
2 Calculate your average sleep time and sleep efficiency based on the diary (sleep time for all time lying on the bed).
The average sleep time of 3 weeks or more is taken as the time of lying down on the bed every night this week. It cannot be low and the time to get up is fixed.
4 If this week's average nightly sleep efficiency is above 90%, then bedtime will be 15~30min; at 80%~90%, the bedtime will be the same; if less than 80%, then go to bed 15~30min.
5 In accordance with the above principles, sleep efficiency is promoted periodically until sufficient sleep time is achieved.
It should be noted that no matter what time you go to bed, when you are asleep, your morning hours will not change, and you should not go to war during the day. You need to be patient enough to adjust your sleep time according to your sleep efficiency.
3, to be a sleep smoothie
Try to replace what you had before going to bed and replace them with a small amount of skim-free Greek yogurt or low-calorie almond milk, which may relieve the symptoms of insomnia. Because both of these contain nutrients that promote sleep, such as tryptophan, calcium, magnesium, etc.
In addition, sleep medical expert Robert S. Rosenberg also told everyone that if you add a small amount of frozen sour cherries or cinnamon in yogurt, it has been shown to increase sleep by one hour. Insomniac parents may wish to try slightly.
4, arrange "my time"
For the last hour before going to bed, let go of what you are doing, especially to say goodbye to your mobile phone. Treat this hour as your “private time†without any other items or people disturbing you. Quietly lie in bed, minimize the potential, painful ideological content, and not think about things that bother you. This one-hour activity alone can help you to spend your pre-sleep hyperexcitement and try to sleep.
5, write a sleep diary
The sleep diary is an internationally recognized method of assisting in the examination of sleep disorders, and the daily record of the sleep diary itself is an effective therapy for some patients with insomnia.
Because insomnia in most people is related to psychological and spiritual factors, patients can have a comprehensive and objective understanding of their sleep status by examining or analyzing their own sleep diaries, thus eliminating or reducing their anxiety, anxiety and fear of insomnia. , And helps develop good sleep hygiene habits.
6, be a breathing exercise
Another way to promote better sleep quality is to focus on breathing. While lying in bed, try to breathe more quietly, slowly, and rhythmically, breathing about 12 to 14 times a minute. After a while, you can also count your own breathing, from 1 to 100, and then count again. Remember that breathing is slow and smooth.
Slow and even breathing is helpful for sleeping. The so-called "static is yin, yin-sheng is greedy", the body's breathing rhythm is slow, the heartbeat will be slowed down, blood running, life activities will gradually ease down, in this state, people can sleep peacefully.
7, do not sleep with pets
John Shepard, director of the sleep disorders center at Mayo Clinic in the United States, studied 152 patients who had fallen asleep with their pets and found that about half of them were bothered every night. 21% of owners and 7% of cat owners complained about pets. Snore.
According to a survey conducted by the University of Central Queensland, Australia, people who sleep with cats and dogs spend an average of 4 minutes longer than other pet owners, and about three-quarters of them say they are sometimes awakened at night.
The circadian rhythm of pets is different from humans. They move around at night, affecting people's sleep more or even causing insomnia. So try not to sleep with your pet.
8, create a suitable room temperature
Most studies have shown that room temperature is best for sleep at 20-25°C, and 20°C is the best sleep temperature. If the temperature is too high, the body will be metabolically prosperous and the same sleep will not be practical.
Take concrete measures depending on the temperature of the weather. If the temperature of the weather is close to 23°C, open the window and let the air flow. If it is a hot summer, you may wish to place a fan indoors. This method can effectively reduce the room temperature. It is best to blow to the feet, not to the head, because it is easy to cause headaches.
9, indoor lighting set to warm tone Your day and night rules and natural laws should be consistent. Don't work in a dark office during the day and don't sleep with lights on at night. The indoor lighting needs to be softer and can be set to the kind of bright sunset light, but it should not be too bright. Intense light stimulation at night can cause sleep to shift backwards, that is, to sleep at night. If you miss the point you want to sleep, insomnia may not come to your door?
With these skills, my mother no longer has to worry about my sleeping outside!
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