Fourteen years old, sometimes too hot to sleep.
We don't sleep because tension and trifles prevent us from relaxing. Remember the psychologist's advice: try to live today, and don't let the painful memories of the past or unresolved problems in the future fill your mind. Clean up your anger, injustice, jealousy and other negative emotions. So, don't think about revenge plans in your mind at night, you'd better think about something pleasant.
Second, Mozart's music and the noise of electric fans-the best way to treat insomnia.
Compared with other classical music, Mozart's music is the most effective treatment for insomnia. It can make blood pressure and pulse normal and reduce nervous tension. But if you are not his music lover, you can also listen to other soothing instrumental music before going to bed.
The best music is the sound of waves lapping on the shore and the cry of seagulls-it can relax you. If all else fails, turn on the electric fan. The monotonous hum will make you sleepy.
Three: Walking the dog
First of all, communicating with a four-legged friend will greatly reduce your tension. Second, whether you like it or not, take it for a walk at night. Walking for half an hour before going to bed will relax the nervous system. Try to avoid negative emotions and anxious thoughts when spreading. All this will give you a stable dream.
Four: No dinner after 7 pm.
This is not only good for sleep, but also good for health. So, if you are not full for dinner, drink some yogurt or eat some fruit.
Five: take an essential oil bath or a sea salt bath.
Relax, the water temperature should not exceed 37 degrees Celsius, and soak for 10- 15 minutes. Then go to bed at once.
Help you to recommend: practicing Tai Ji Chuan can regulate nerve function activities, restore a highly nervous mental state, and achieve a balance between Yin and Yang. Therefore, by practicing boxing and nourishing the heart, you can treat neurasthenia, forgetfulness, insomnia, mental anxiety and other diseases.
Six: Let yourself go to bed on time.
If this can be done, the problem of insomnia will not exist, because the body has "known" that it is time to sleep.
Help you recommend: Xiao Li developed the habit of sleeping naked in college. At that time, living in dormitories, girls paid attention to privacy, and curtains were drawn, forming a small world. At that time, girls often exchanged ideas about beauty and skin care. ...
Seven: Watching boring books or TV programs-a good hypnosis method.
Fill your brain quickly before going to bed (similar to memorizing a lot of foreign language grammar overnight). An interesting fact: when we feel uninterested and bored, our blood pressure will drop, we will feel listless and want to sleep very much. On the contrary, when we concentrate, we don't feel tired. Therefore, experts advise insomniacs not to work or watch interesting programs at night.
Eight: Eat caviar or feel the cold before going to bed.
You can eat mustard and caviar together-this method helps many people fall asleep quickly. You can also try another method, which is cruel but effective: get out of bed, freeze for a while, be patient, even if it is shivering, and then cover the quilt. This feeling is as comfortable as putting a hot water bottle under the bed in cold weather.
Nine: Drink a cup of warm milk or warm honey water before going to bed.
Most people will fall asleep as sweetly as children after drinking it. At the same time, insomnia patients, in today's "medicine is better than food", will have a certain hypnotic effect in addition to adverse reactions if they eat properly. ...
The following suggestions are only applicable to ordinary people with mild insomnia in daily life. If you have insomnia due to illness or long-term sleep disorder, you need to see a doctor for treatment.
Treatment (3)
First, build confidence.
Don't worry too much about the occasional insomnia experience in life, I believe the body will adapt naturally. People's physical and mental flexibility is great. This article quotes a case. People who don't sleep for 200 hours in a row can still maintain normal physical and mental functions, and insomnia for one or two nights will not cause any difficulties. After occasional insomnia, if you don't worry about the pain of insomnia, you will naturally sleep when you are sleepy. The more you worry about insomnia, the harder it is to fall asleep at night.
Step 2 arrange a regular life
The most effective way to avoid insomnia is to regularize daily life, form a regular habit of sleeping and getting up, and thus establish your own biological clock. Sometimes I go to bed late because I need it, but I still get up on time in the morning. In case of weekend holidays, avoid staying up late; Sleep cannot be stored, and it is useless to sleep too much.
3. Keep moderate exercise
Keep exercising for half an hour to an hour every day, so that all organs of the body can be flexible. But you should avoid strenuous exercise before going to bed. It is wrong for some people to try to get tired by strenuous exercise before going to bed and then fall asleep.
Relax before going to bed.
Avoid overwork or hard work within half an hour before going to bed. Even if there is an exam tomorrow, I will never go to bed with a question. Listening to light music before going to bed helps you sleep.
Step 5 design a quiet bedroom
Try to isolate the bedroom from noise and get into the habit of turning off the lights and sleeping.
Step 6 purify the sheets
Get into the habit of sleeping only in bed; No reading, no phone calls, no watching TV in bed. Because when doing other activities in bed, I often break my habit of sleeping regularly.
7. Eat moderately before going to bed
Eat moderately when necessary before going to bed; Foods such as milk, bread and biscuits help you sleep. Overfullness is not good for sleep; And coffee, cola, tea and other stimulating drinks, especially not conducive to sleep.
Eight. Drinking is not good for sleep.
Many people have a misunderstanding about wine and mistakenly think that drinking helps them sleep. Of course, it is easy to fall asleep after drinking, but the sleep induced by drinking is not easy to last. As soon as the alcohol disappears, it is easy to wake up, and it is difficult to fall asleep after waking up. Moreover, heavy drinkers can easily lead to more serious suffocating insomnia.
9. Proper use of hypnotics
Drugs that can sleep normally. The side effects are very small.
Practice after failure
If the above suggestions don't work, I suggest you keep the habit of sleeping regularly. If you really can't sleep, get up and do some of the least annoying activities. It is not appropriate to overwork your body and mind at this time. If you want to use push-ups and other activities to try to let yourself fall asleep from fatigue, the effect will be counterproductive.
11. Insomnia mostly stems from our troubles and lack of wisdom to face complicated life.