Maintain good health habits and say goodbye to insomnia

Insomnia, can't fall asleep again, especially when it gets dark, many people will have this trouble. It can be said that insomnia is a common problem among people nowadays. Many people have troubles with sleep disorders in daily life. Insomnia will not only affect the normal quality of life, but also cause other complications. Therefore, for insomnia patients, timely treatment must be sought.

So what are the effective ways to treat insomnia in life? In fact, if a person wants to stay away from the trouble of insomnia, the most important thing is to have a good attitude and good living habits.

1) A normal and natural state of mind. There is no need to worry too much if you suffer from insomnia. The more nervous you are, the more you force yourself to fall asleep, which will be counterproductive. Some people become even more nervous and uneasy when they suffer from insomnia for several consecutive days, believing that if they continue to suffer from insomnia, their brain will not get enough rest and they will either die young or get sick. The excessive anxiety caused by this kind of worry is more harmful to sleep itself and health.

(2) Find and eliminate the cause of insomnia. There are many factors that cause insomnia, as mentioned before. It is not difficult to find them as long as you pay a little attention. If the cause is eliminated, insomnia will heal itself. If insomnia symptoms are caused by illness, seek medical attention promptly. Don't think that insomnia is just a minor problem and not a disease and delay treatment.

(3) Relaxes the body and mind, which is beneficial for sleep. Take a walk outdoors for a while before going to bed to relax your mind, take a bath or soak your feet in hot water before going to bed, and then go to bed. This will help you fall asleep smoothly. There are many specific methods to induce the human body to enter a sleep state, for example: relaxation exercises, which have been popular among the people and can be used as a reference. In addition, here are two simple and easy methods:

① Close your eyes and enter a state of tranquility. After going to bed, close your eyes first, then open them slightly to maintain some contact with the outside world. Although mental activities are still functioning, the tension of sympathetic nerve activity has greatly decreased, inducing the body to gradually enter a sleepy state.

②The method of playing the celestial drum. After going to bed, lie on your back with your eyes closed, cover your left ear with your left palm and your right ear with your right palm, and tap the back of your head with your fingers to make a whirring sound. Repeat the tapping process until you feel slightly tired. After stopping the tapping, slowly move your head closer to the pillow, and let your arms and legs rest naturally on both sides of your body. You will fall asleep quickly.

(4) Sleep induction. Listening to plain and rhythmic sounds, such as tapes of the sound of running trains, crickets chirping, dripping water, and the sound of spring rain, or music hypnosis tapes, can help you sleep and establish conditioned reflexes to induce sleep.

(5) Drink hot milk. Drinking a cup of sweetened hot milk before bed can increase the body's insulin secretion, increase the amount of amino acids entering brain cells, and prompt the brain to secrete serotonin, which promotes sleep. At the same time, milk contains trace amounts of morphine-like substances that have a calming and soothing effect, thereby prompting the body to fall asleep peacefully.

(6) Appropriate sleeping posture. Of course, sleeping posture should be comfortable and may vary from person to person. However, it is better to sleep on your side. Health expert Cao Cishan pointed out in "Sleeping Tips": "When lying on your left side, bend your left foot, bend your left arm, support your head with your hand, stretch your right foot, and place your right hand between your right thigh. Lying on your right side is the opposite." This sleeping posture is conducive to relaxation of the whole body and a good sleep.

(7) If you feel tired and have trouble falling asleep, you may want to eat some fruits such as apples, bananas, tangerines, oranges, and pears. Because the aroma of these fruits has a calming effect on the nervous system; the sugar in the fruits can inhibit the cerebral cortex and make it easier to fall asleep.

(8) If you suffer from insomnia due to being on a business trip and not being able to adapt to the environment, you should be mentally prepared and take the initiative to adjust yourself to be prepared for any eventuality, so as not to suffer from poor sleep due to nervousness and worry. At the same time, you can also use the above sleep-aiding methods to avoid insomnia.

By adopting the above methods, you can achieve the goal of not talking or thinking when sleeping; calm your mind first, then your sleep, that is: do not overuse your brain before going to bed, and eliminate all distracting thoughts and stay quiet after going to bed; in addition, pay attention to a quiet bedroom environment, fresh air, and a bed of appropriate hardness or softness, which can improve sleep quality.

Of course, if you still can’t fall asleep after trying the above methods, then you may need to receive some formal treatment, such as psychotherapy, or if your insomnia is caused by an illness, you must first treat the disease itself.