4hw.com.cn: it's getting hotter and hotter. Many people can't sleep at night, or even wake up in the middle of the night. Bad sleep at night, no spirit all day, affect work and study. So what if I can't sleep at night? Let's have a look.
What to do if you can't sleep in the evening
1. Turn on the air conditioner
When it's very hot in summer, especially in the dog days, if there is an air conditioner, it must be turned on. Just turn on the air conditioner directly to cool down.
However, if you turn on the air conditioner, it's easy to dry the air. You'd better put a humidifier in the room. Also, the temperature should not be too low, 27-28 degrees is suitable.
2. Turn on the fan
If there is no air conditioner, the electric fan can also cool down. It can let the face face face to the fan to blow air, because the cheeks dissipate heat the fastest. But the face should be one meter away from the fan, otherwise it may cause brain neuralgia.
Electric fan + ice = earth air conditioner
If you sleep with the air conditioner on all night, you may also have a series of diseases such as cold, cold and so on. You can also make a 'earth air conditioner' by yourself.
20 minutes before going to bed, put the electric fan beside the bed and let the wind blow over the ice plate. As the ice melts, the room will soon cool down and fall asleep. If you feel hot when you sleep, you can turn the fan to the corner of the wall, which not only avoids the direct wind blowing on your body, but also accelerates the air flow in your bedroom and takes away heat.
3. Other ways
If there is neither air conditioning nor electric fan in the home, or if the power is cut off accidentally (it is easy to cut off the power in the summer peak period). The following methods can also help you cool down. Try them:
(1) mop the floor
Mop the floor before going to bed can cool the floor of the room quickly, so that when sleeping, the floor will not continuously release heat, and the temperature of the room will drop by several grades.
(2) Wipe the mat with ice water
Put a basin of water in the refrigerator to freeze for 10-15 minutes, and use it to wipe the mat after taking it out. If there is no refrigerator, it can also be wiped directly with cold water. This can reduce the temperature of the mat and make it more comfortable to sleep.
(3) spray
Take a bottle of moisturizing water, which is filled with ice water, add 1-2 drops of dew or peppermint oil, and it will be cooler with ice factor. Spray upward when spraying, so that the cooling effect will be better.
(4) Sleeping on one's side
Sleeping on your side can expose your body to more air than sleeping on your back, which is good for sweat evaporation and heat dissipation. Of course, when sleeping, you can often turn your body, and also avoid local skin sweat.
(5) Cold water washing feet
When the core temperature of the body is high, there will be a lot of blood flowing to the feet, making it unbearable. Wash feet with cold water before going to bed, make them cool down gradually, reduce the core temperature of the body, increase comfort, and facilitate sleep.
(6) Eat cool food before going to bed
Avoid foods that can heat your body, such as spicy and greasy foods, caffeinated drinks, alcohol and sugary snacks, one hour before going to bed. It is recommended to eat cool food, such as cucumber, watermelon and fresh milk.
(7) Light bed sheet
In summer, it is better to use the bed sheet with lighter material and lighter color. At night when the temperature is high, it is recommended to use a quilt with a warmth retention of 4.5 toggles (the official measurement unit of quilt warmth). If you still feel hot, you can replace the quilt with a thin quilt sheet.
(8) Draw the curtains in the afternoon
For rooms with good lighting conditions or rooms with sufficient sunshine in the afternoon and evening, when the temperature rises in the daytime, the curtains or blinds can be drawn in advance to help reduce the room temperature.
(10) Sleep in pajamas
When it's hot, many people like to sleep with their arms bare. In fact, it's more comfortable to sleep in pajamas. Wear clothes made of natural fiber materials with strong perspiration absorption, which can absorb sweat in time and make your body more fresh. It's much cooler than touching the sheets directly.
(9) Cold bed sheets, pillows, pillowcases
One to two hours before going to bed, you can pack the sheets, pillows and pillowcases and put them in the freezer for a while. This keeps the head cool, lowers body temperature and makes it easier to fall asleep. The temperature is not too low after taking it out for 1 to 2 hours. People can feel cool and sleep peacefully when lying on it
(11) Don't eat too late for dinner
One hour before going to bed, you'd better not eat, or your temperature will be 0.5-1 ℃ higher when you go to bed. Set aside at least an hour for digestion after dinner. Your temperature will rise slightly when your stomach is working.
(12) Don't drink before bedtime
Wine, especially cold beer, does have a cool feeling when people just drink it into their mouth. That's why many people like to drink ice beer in summer. However, beer is brewed with malt as raw material after saccharification and yeast fermentation. Its ingredients can't clear away heat and heat, but after freezing, it brings a cool feeling that people mistakenly think it can relieve heat. In fact, ice beer can not relieve summer heat, but will damage the Yang Qi of the spleen and stomach, lead to the disorder of water and moisture transport and gastrointestinal symptoms such as upper abdominal discomfort, stupor, fatigue, diarrhea, etc.
Moreover, the nature of alcohol is originally damp heat, and excessive drinking is easy to produce damp heat, which can also lead to the loss of spleen and stomach functions and symptoms such as natto, loose stools and diarrhea, yellow urine, bitter mouth and bad breath, thick and greasy tongue coating, etc. Drinking will speed up blood flow, make blood more concentrated in the skin surface, improve the body surface temperature. Drinking alcohol can also cause the body to be dehydrated. Drinking more water after drinking can reduce this condition. This will affect sleep even more. Therefore, the way to quench summer heat and thirst through ice beer is just a matter of time, which can not solve the fundamental problem.
Can't sleep at night
1. lotus seeds
Lotus seed is known to many people for its calmness. Therefore, patients with restless mood before going to bed at night can have a calming effect by eating lotus seed. Chaotic thoughts will inevitably lead to over excited or nervous brain nerves, in this case, insomnia is inevitable, and lotus seed not only has the effect of meditation, but also helps us to effectively relieve the brain nerves, so as to play a therapeutic and sleep promoting role. And Chinese medicine also points out that lotus seed has the effect of treating sleep at night and nourishing the mind, so insomnia people should eat more lotus seeds.
There are many ways to eat lotus seeds. In addition to making lotus seed soup, you can cook lotus seeds and broccoli together at dinner, which can not only effectively promote sleep, but also improve sleep quality.
2. longan
Longan is one of the fruits that many people like to eat very much. Some studies have found that longan meat is a good sleeping food. And Chinese medicine also points out that longan has the magical effect of nourishing blood and calming nerves, and it has a very effective effect of relieving and promoting sleep for insomnia caused by various reasons. Therefore, experts remind people of insomnia that they can eat more longan in normal life, so as to treat insomnia. Or you can also take 10 longan Decoction before going to bed at night, and the effect is more obvious after drinking it.
But experts need to remind us that longan meat contains a lot of sugar. If we overeat it, it will not only fail to treat insomnia, but also lead to burning and other symptoms, which will seriously affect our sleep. Therefore, when eating longan, we must pay attention to it.
3. sunflower seeds
I believe that many people are not unfamiliar with sunflower seeds. This is a kind of leisure snack that many people like to eat. You can kill time with sunflower seeds no matter when you are watching movies or when you are bored. But sunflower seeds are far more effective than that. Experts point out that they also have very high pharmacological effects. Proper consumption of sunflower seeds can help us to effectively promote sleep and improve sleep quality. This is because there is a large amount of vitamin B3 in sunflower seeds, which can regulate the function of human brain cells.
Therefore, people who often have insomnia and other symptoms can eat some sunflower seeds after supper every day, but we must pay attention to the choice of raw sunflower seeds. The hypnotic effect of fried sunflower seeds is not high, and it may cause fire after eating. If you can't sleep at night, sunflower seed is also a good choice.
4. day lily
I believe everyone is very familiar with the cauliflower, but few people know its efficacy. Experts remind that you can also eat more cauliflower when you are sleepless. In the study, we found that cauliflower is also a kind of food that can promote sleep, especially for the symptoms of sleep at night. Therefore, it is effective to prevent and treat all kinds of insomnia symptoms by using cauliflower as a supplementary diet at dinner every day.
I can't sleep and drink anything at night. 1. Chrysanthemum tea
The reason why chrysanthemum tea can be the first choice of tea drinks before going to bed is that it is the best natural prescription for concentration and tranquility because of its soft sleeping effect.
2. warm milk
It seems that everyone knows that drinking a cup of warm milk before going to bed is helpful for sleep. Because there is a tryptophan in milk, it can play a calming role like amino acids. Calcium, on the other hand, causes the brain to make the most of tryptophan. Put the mild milk in the milk bottle, a warm feeling of returning to childhood will come back, gently tell you 'relax, everything is very good'.
3. honey
Too much sugar has an exciting effect, but a small amount of glucose can timely indicate that the brain secretes substances such as orexin (phenyldihydroquinozoline), a newly discovered neurotransmitter related to thinking response. So a few drops of honey into warm milk or vanilla tea is very helpful for relaxing before going to bed.