What to do if you have too many worries and can't sleep

In life, there are always some people who like to think about something before going to bed at night. This makes them more and more excited the more they think about it, and sometimes they even look at the time and it is already early morning. In fact, staying up late is particularly harmful to the body. For women, staying up late often will cause wrinkles and grow faster and faster. For men, staying up late often will cause kidney deficiency. So what should you do if you have too many things on your mind and can't sleep at night?

Five ways to help you fall asleep quickly

1. "No Sleep" Method

The "No Sleep" method: suitable for people who wake up when lying down

This method seems inhumane, "I'm already suffering from insomnia and I'm physically and mentally exhausted, why do you want me to stay awake?" But it is the best way to solve insomnia. This method is not suitable for "night owl" type insomnia because it is not time to go to bed yet! “No sleep” means telling yourself that you can’t sleep unless you feel sleepy.

The specific approach is:

1. Go to bed when you feel like sleeping;

2. Within 10 to 15 minutes, if you don’t fall asleep, get out of bed and read a book or watch TV. Read books that are easy to pick up and put down, or read articles that are easy to understand, such as short stories, comedy stories, or stories you liked in your childhood.

Or write down the thoughts that you can't stop thinking about. If you don't feel sleepy, don't stop. If you still can't fall asleep when you go to bed again, then get out of bed and concentrate on repeating what you just did.

3. No matter how well you sleep at night, set the alarm clock to wake yourself up on time in the morning;

4. Do not take naps during the day. Even if you feel sleepy, you must tell yourself that you can only rest when it is time to go to bed at night.

2. Drink a glass of warm milk

The calcium in milk is a calming substance. Drinking warm beverages is a good habit that can relax the body and feel like a reward at the end of the day.

Milk contains two hypnotic substances. One is L-tryptophan, the raw material that promotes the synthesis of sleep serotonin. Due to the effect of L-tryptophan, people often only need a glass of milk to fall asleep. The other type is peptides that regulate the body's physiological functions, including several "opioid peptides". These substances can bind to the central nervous system or peripheral opioid peptide receptors to exert an anesthetic and analgesic effect similar to opium, making the whole body feel comfortable, facilitating sleep and relieving fatigue, and will not cause addiction. The hypnotic effect of milk is particularly obvious for people who suffer from neurasthenia due to physical weakness. Therefore, you can drink a glass of warm milk before going to bed.

Related information: Onion and milk are good for sleep

At present, there is a folk remedy for treating insomnia popular among the Romanian people: drink a glass of hot milk mixed with chopped onion or onion juice one hour before going to bed. It is said that it can make people sleep well and sleep soundly.

For those who do not want to drink milk, they can also eat a small plate of raw chopped onion before going to bed. You can add a small amount of salt and olive oil (or sesame oil) to the onion. People who have trouble sleeping due to high blood pressure can put chopped onions in a glass of water, and then add some vinegar and olive oil (or sesame oil), drink this glass of water half an hour to 40 minutes before going to bed, and eat a small piece of bread while drinking the water.

In today's world where "food supplements are worse than medicine supplements", if insomniacs adopt proper diet therapy, it will have a certain hypnotic effect.

3. Take a bath before going to bed

Take a bath before going to bed to relax your body, as bathing can increase your body temperature and make you sleepy. Make it a habit to take a bath before going to bed.

However, please note the following issues:

1. The water temperature should be between 37 and 40 degrees Celsius. Above 40 degrees Celsius will speed up the heartbeat, stimulate the sympathetic nerves, make people too excited and difficult to fall asleep. A body temperature rise of 0.5-1 degrees Celsius after taking a bath is conducive to entering deep sleep. If the body temperature rises by more than 2 degrees Celsius, it is not conducive to falling asleep.

2. The best time is to soak in warm water at 37-40 degrees Celsius for 20-30 minutes. People tend to fall asleep more easily when their body temperature drops, but their body temperature will rise after taking a bath, so it is best to wait for a while after taking a bath and then go to bed after the body temperature drops.

4. Keep your mood stable before going to bed

Keep your emotions stable before going to bed, put your worries aside for the time being, don't think about them, close your eyes and fall asleep quietly.

Don't let your mind wander, there are things we can discuss tomorrow. Take deep breaths and listen to slow music or songs that are not exciting, so that your chaotic mood can be calmed down with the rhythm of the music.

Focus method: suitable for people with rich imagination

People who fall asleep slowly or suffer from insomnia always have a hope or worry before going to bed. They hope to fall asleep quickly and worry that they will suffer from insomnia again. In fact, these are all bad suggestions, which is tantamount to repeatedly telling yourself that I haven’t fallen asleep yet.

The specific approach is: In response to this situation, you might as well do this during this difficult time before going to bed - concentrate your brain on thinking about a problem. This question can be about conceiving a long letter to someone, or making up a long story, or imagining yourself taking a walk in a favorite environment and capturing your hearing, smell, touch, taste, visual perception, etc. in this environment. If you fall asleep unknowingly during this process, you can continue your unfinished imagination the next day.

From a clinical perspective, the number of cases caused by physiological factors, disease factors, drug factors and dietary factors is far less than the number of cases caused by psychological factors.

5. Stay away from TV and computer one hour before going to bed

Stay away from TV one hour before going to bed, because the flickering light from the TV screen can excite your nerves and affect your sleep.

Using a computer before going to bed may have an adverse effect on your sleep. Studies have shown that body temperature rises during daytime activities and drops during nighttime sleep. If the temperature difference between the two is large, it is easier to get deep sleep. People who have light sleep usually have a low body temperature during the day and a low body temperature at night, resulting in a small temperature difference between their nerves.

Starting at 6 o'clock in the morning, the temperature of the brain will gradually rise, then slow down in the afternoon, reach its highest point at dusk, and begin to drop two or three hours after nightfall, until the lowest point of the day occurs in the early morning.

Before going to bed, engaging in strenuous exercise or using a computer can increase body temperature and disrupt the pattern of body temperature changes. When using a computer, the bright display screen and the activities of opening and closing programs have a strong stimulation on the eyes and nervous system, causing the body temperature to be in a relatively high working state. The temperature difference between day and night in the central nervous system is small, so the quality of sleep is naturally poor. You may want to take a warm bath and drink a glass of hot milk before going to bed to alleviate the symptoms of poor sleep.