14 little tricks have magical hypnotic effects

Insomnia can cause fatigue, uneasiness, general discomfort, listlessness, slow reaction, headache, and inattention. Severe cases can lead to functional diseases such as schizophrenia, depression, anxiety, and autonomic nervous system dysfunction. Due to long-term lack of sleep, it can also cause reduced immune function, digestive function and sexual function; what's worse, it can induce high blood pressure, coronary heart disease, stroke, diabetes and other diseases. Therefore, it is necessary to master some tips to promote sleep and help yourself and your family stay away from the trouble of insomnia.

1. A regular life is the most effective way to avoid insomnia

Develop the habit of going to bed and getting up at regular times, follow your nature, stick to going to bed at your usual time, and establish a good biological clock. During weekends and holidays, avoid sleeping in. Sleeping too much is not good for you. Sometimes you have to go to bed late due to some matters, but you should still get up on time in the morning to avoid disrupting your biological clock.

2. A good environment helps you fall asleep quickly

Keep your bedroom clean and quiet, away from noise and light stimulation. The temperature should be suitable, with 18-20℃ being the best, and it should be warm in winter and cool in summer as much as possible. If the indoor air is too dry, the floor should be sprinkled with water or a humidifier can be used. Keep the bedroom well-ventilated and open the windows before going to bed. Choose a comfortable bed, generally a palm-woven mattress or a cork mattress of moderate hardness or softness. The pillow should be of moderate hardness.

3. Have a correct sleeping posture

Choose a lying position that allows you to relax your whole body. It is generally recommended to lie on your right side, bend your legs slightly, relax your whole body naturally, bend one elbow and place it in front of the pillow, and place the other hand naturally on your thigh.

4. Stick to your bedtime routine

Create a conditioned reflex mechanism that is conducive to falling asleep. Relaxing before going to bed, such as taking a hot bath, soaking your feet, or listening to light music half an hour before bed, will help you sleep. As long as you persist for a long time, you will establish a "sleep conditioned reflex".

5. Diet adjustment

For dinner, it is better to have a light meal rich in protein and vitamins, and try to eat less difficult to digest or greasy and pungent food.

In your daily diet, you should choose some foods that help nerve function in moderation, such as river fish, sea fish, oysters, shrimps, sunflower seeds, dates, pork liver, pork kidneys, walnuts, peanuts, apples, mushrooms, peas, milk, etc.

Being too full or too hungry will affect sleep. You will not be able to fall asleep if you are hungry, but you will also have difficulty falling asleep if you eat too much. Chinese medicine has a saying that "if the stomach is not in harmony, you will not be able to sleep well." It is enough to eat 70% to 80% full for dinner.

Try to avoid drinking alcohol, coffee, tea, cola and other stimulating beverages 2 hours before going to bed to prevent mental excitement or frequent urination from affecting normal sleep. Many people believe that drinking helps with sleep. Although it is easy to fall asleep after drinking, sleep is difficult to sustain and it is difficult to fall asleep again after waking up.

6. Drink hot milk

Drinking a glass of hot milk before going to bed can increase the body's insulin secretion and prompt the brain to secrete serotonin, which promotes sleep. At the same time, milk contains trace amounts of morphine-like substances, which have a calming and soothing effect, thereby prompting the body to fall asleep soundly.

7. Moderate physical exercise during the day helps you fall asleep at night

Taking a walk, doing qigong, tai chi and other exercises during the day can improve the body's autonomic nervous system's regulatory ability, allowing it to relax and tense, which is conducive to falling asleep peacefully at night. However, it is not suitable to overwork or exercise within half an hour before going to bed. Do not try to make yourself tired and fall asleep through strenuous exercise, as the result is often counterproductive. If you have the habit of exercising in the evening or at night, it is best to do it 2 hours before going to bed.

8. Maintain an optimistic and peaceful attitude

You should be emotionally stable before going to bed. Don't bring problems to bed. Put them aside for the time being. Don't think about them too much. If there are any problems, you can leave them for the next day. Close your eyes and fall asleep quietly. Take deep breaths and listen to light music or songs with a slow rhythm to calm your chaotic mood along with the rhythm of the music. Some people feel nervous and uneasy when they have had poor sleep or insomnia for several consecutive days. They believe that if the brain does not get rest, they will either die young or get sick. This kind of worry leads to excessive anxiety. The more nervous they are, the more they want to force themselves to sleep, which is counterproductive.

9. Wash your feet with hot water before going to bed

There are many reflex areas of human organs on the soles of the feet. Wash your feet with 40℃ ~ 50℃ warm water before going to bed, and rub the soles of your feet for a while. This can stimulate the reflex areas of the soles of the feet, adjust the functions of various organs, make them run in a coordinated manner, and help restore the body's physiological routine. In winter, you should rub your feet until they are warm, which will make your whole body feel relaxed and comfortable and help you sleep.

10. Take a bath before going to bed

Taking a bath can raise your body temperature and make you sleepy. The water temperature should be between 37℃ and 40℃. If it exceeds 40℃, it will speed up the heartbeat, stimulate the sympathetic nerves, make people too excited and difficult to fall asleep. The appropriate time is 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.

11. Go to bed and sleep immediately

You should go to bed on time, generally no later than 11 o'clock at night, and turn off the lights when you go to bed. For people who are prone to insomnia, they should go to bed only when they feel sleepy. Going to bed early often results in "more haste, less speed", which will only increase psychological pressure. If you still can't fall asleep in half an hour, it's best not to linger in bed. You don't have to lie in bed and feel sad. Don't force yourself to fall asleep. Get up and do something like reading or watching TV, read some relaxing books, listen to some soothing music, and go to bed when you feel sleepy.