Many friends can't sleep at all because of insomnia and don't know what to do. Because ensuring the quality of sleep is very important for health, insomnia at night is really painful. It's not just sleeping pills. You must remember the following nine precautions.
1. No sleep: If you can't sleep again after waking up at night 15 minutes, turn on the radio and listen to the radio. If you are sleepy, turn off the radio. Remember: whether you sleep well at night or not, get up on time the next morning. Even on weekends, you shouldn't try to catch up on sleep because it won't help you overcome insomnia.
Don't get into the habit of staying in bed: you only go to bed when you really want to sleep. If you can't sleep after lying in bed for 15 minutes, get up and do some monotonous and relaxing things, such as reading, knitting, watching TV or reading family books.
3. Calm mind before going to bed: Spend ten minutes one or two hours before going to bed to concentrate on what happened one day, make a decision on how to deal with the problem, and then simply make a plan for the work to be done the next day. This method can help you reduce your troubles, relax your brain and let you fall asleep quickly as soon as you go to bed.
4. Don't drink coffee or smoke before going to bed: Coffee, Coca Cola and chocolate all contain exciting caffeine, so don't drink or eat these things before going to bed. In addition, smoking is also easy to make people excited, so we must get rid of the habit of smoking before going to bed.
5. Don't drink before going to bed: Some people like to drink before going to bed in order to relax themselves, thinking that this will help them sleep, but this is actually wrong. You know, alcohol can inhibit your central nervous system and ruin your sleep. After a few hours, you will wake up with a headache because of the stimulation of alcohol.
6. Eat something before going to bed: Eat a piece of bread and a fruit one or two hours before going to bed, or drink a glass of milk. But don't eat anything too sweet, because dessert makes people nervous.
7. Develop the habit of stopping thinking before going to bed: listen to euphemistic and slow-paced music before going to bed, or learn to listen to the sounds of nature, such as rain and insects. Listening to natural methods will be a bit difficult at first, but you can learn it as long as you persist.
8. Walking at night: People who suffer from insomnia for a long time can also take a walk at night. It is best to choose a place close to home, not too far away. Walking can relax muscles and keep your body warm. Usually, when the body temperature drops, people will feel sleepy and want to sleep.
9. Take a hot bath before going to bed: When people fall asleep, their body temperature is lower, but it is the highest during the day. According to this theory, taking a hot bath two or three hours before going to bed can help them fall asleep, because bathing can raise their body temperature, and by the time you go to bed, their body temperature will drop.
After reading these knowledge about insomnia, we realize some practical details of life to avoid insomnia. Because a good sleep every day can ensure that you have energy during the day, so in order to avoid insomnia and completely unable to sleep, everyone should know what they are suitable for and what they are forbidden to do before going to bed, such as not drinking coffee, smoking and drinking before going to bed. If the symptoms of insomnia are serious, you must seek medical advice in time and make reasonable treatment under the doctor's advice.