Tips for fast sleep

Nowadays, people often suffer from insomnia due to great pressure from work and life. Insomnia is caused by having too many things in your mind and being unable to fall asleep peacefully. Insomnia will affect people's normal life and routine. Because not sleeping at night can cause great harm to the body, if you want to work well the next day, you must ensure adequate sleep. Next, the editor will teach you some tips to fall asleep quickly.

1. Self-relaxation training

It is still a method of psychological relaxation.

Lie on the bed, close your eyes, and breathe naturally. Then focus your attention on your hands or feet, relax the muscles of your whole body extremely, and use the feeling of heaviness to experience the degree of muscle relaxation. Silently recite self-suggestive sentences: "My feet are getting heavier", "My lower limbs are getting heavier".... "My whole body is getting heavier". Once you become aware of thoughts that are not related to the heaviness of your limbs, you should stop immediately and focus on the experience of the heaviness in your hands and feet. Patients can generally relax and fall asleep during the practice. If you persist in training this method for a period of time, you will see good results.

2. Music Therapy

If you relax mentally, you can fall asleep peacefully.

Playing some soft, monotonous music before going to bed may have some effect. Listening to good music is like a child sitting under an old locust tree on a summer night to enjoy the cool air and listen to his grandmother telling beautiful fairy tales, or like sitting on a beach under the sun. It makes people feel relaxed and happy, forget their worries temporarily, relax, and fall asleep peacefully.

Regardless of whether you fall asleep easily or not, mastering the following ten tips to promote sleep can save you from insomnia and make your dreams sweeter.

3. “No Sleeping” Method “No Sleeping” Method: Suitable for people who wake up as soon as they lie 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 insomniac, 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 method is: 1. Go to bed when you want to sleep; 2. If you don’t fall asleep within 10 to 15 minutes, get out of bed immediately and read a book or watch TV. Read some books that are easy to pick up and put down, read some easy-to-understand articles, such as short stories, comedy stories, or your favorite stories from childhood. Or write down the thoughts in your mind that you can't stop. If you are not sleepy, don't stop. If you still can't fall asleep after going to bed again, then get out of bed and concentrate on repeating what you just did. 3. No matter how you sleep at night, set the alarm clock to wake yourself up on time in the morning. 4. No naps are allowed during the day. Even if you are sleepy, tell yourself that you can only rest when it is time to go to bed at night.

4. Drink a glass of warm milk. The calcium in milk is a sedative 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. Currently, there is a folk remedy for treating insomnia circulating 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.