How to calm down and fall asleep

Modern people are under pressure from all sides, which makes them prone to restlessness and difficulty falling asleep. Once the quality of sleep declines, it will not only affect a person's mental state, but also reduce their work and life efficiency. Therefore, in order to solve this problem, we must find the root cause of insomnia, so that we can solve it in a targeted manner and help everyone calm down and fall asleep.

1. Don't be nervous, build confidence, and seek reasonable and effective ways to overcome insomnia. Insomnia is not a serious disease, and it doesn't matter if you sleep less for a few hours in one day or several days. It can be combined with diet therapy, Chinese medicine, Western medicine, acupuncture, physical therapy, qigong, etc.

2. For secondary insomnia, the focus is on treating the underlying disease or condition that causes insomnia. Generally speaking, insomnia will be cured without treatment once the cause of the insomnia is resolved.

3. The most important thing in the treatment of primary insomnia is to adjust sleeping habits and restore normal biological rhythms. Sleep time varies from person to person, and shorter sleep time does not have much impact on the human body.

4. Generally, insomnia can be cured through treatment of etiology, psychology, and physical relaxation.

5. Commonly used sleeping pills in clinical practice are divided into three major categories, namely benzodiazepines, barbiturates and other non-barbiturates. Patients taking sleeping pills should not drive vehicles or operate machines to avoid accidents. It is not suitable for children. It should be used with caution by elderly patients and those with impaired liver and kidney function. It should not be used by lactating women or pregnant women.

The dosage and usage of the above drugs must be followed according to the doctor's advice. Good sleep is a major sign of mental and physical health. Insomnia is the most common sleep disorder, which refers to insufficient sleep caused by various reasons, difficulty falling asleep, and early awakening. Patients often experience symptoms such as mental fatigue, dizziness, headache, tinnitus, palpitations and shortness of breath, poor memory, and decreased work efficiency.

Patients generally have a prolonged latency period to fall asleep, shortened sleep time, and increased physiological awakenings during the sleep process. Main symptoms: Difficulty falling asleep, waking up easily during sleep, and difficulty falling asleep again; waking up too early in the morning. In severe cases, patients cannot sleep all night, and are often accompanied by headaches, dizziness, fatigue, palpitations, forgetfulness, uneasiness, and nightmares. Patients often feel anxious and fearful about insomnia.

1. Build confidence first

Don’t worry too much about occasional insomnia experiences in life. Believe that your body will naturally adjust and adapt. After occasional insomnia, if you don’t worry about the pain of insomnia, you will fall asleep naturally when you feel sleepy. The more you worry about having insomnia again after suffering from insomnia, the harder it will be to fall asleep at night.

2. Arrange a regular life

The most effective way to avoid insomnia is to regularize your daily life, develop the habit of going to bed and getting up on time, and thus establish your own biological clock. Sometimes you have to go to bed late due to necessity, but still get up on time in the morning; during weekends and holidays, avoid sleeping in; sleep cannot be stored, so sleeping too much is useless.

3. Maintain moderate exercise

Maintain half an hour to an hour of exercise every day to keep your body organs flexible. However, strenuous exercise should be avoided as much as possible before going to bed. Some people think that strenuous exercise before going to bed will make the body tired and then make it easier to sleep, which is wrong.

4. Relax before going to bed

Avoid excessive mental or physical work within half an hour before going to bed. Even if I have an exam tomorrow, I will never go to bed with a difficult problem in my mind. Listening to light music before going to bed can help you sleep.

5. Design a Quiet Bedroom

Try to isolate your bedroom from noise and develop the habit of turning off the lights before sleeping.

6. Keep your bed simple

Develop the habit of using your bed only for sleeping; do not read in bed, do not make phone calls in bed, and do not watch TV in bed. Because when doing other activities in bed, we often disrupt our regular sleep habits.

7. Eat moderately before bed

If necessary, you can eat moderately before going to bed; foods such as milk, bread, and biscuits can help you sleep. Overeating is not good for sleep; and stimulating drinks such as coffee, cola, and tea are especially detrimental to sleep.

8. Drinking is not conducive to sleep

Many people have misunderstandings about alcohol, mistakenly believing that drinking helps sleep. Of course, it is easy to fall asleep after drinking, but the sleep induced by alcohol is not easy to last. Once the smell of alcohol wears off, it is easy to sober up, but it is difficult to fall asleep after waking up. And alcoholics are more likely to develop more severe suffocating insomnia.