Insomnia is a very unspeakable pain, the long night can't sleep, long time on the mental and physical damage is particularly serious. So how to sleep quickly? How does second sleep when insomnia? Let's take a look.
How to fall asleep in one minute
Take a deep breath, a good way of life.
1. The method is very simple. As long as you breathe in for 4 seconds, hold your breath for 7 seconds, and finally exhale for 8 seconds, you can feel sleepiness after 3 cycles.
2. At the beginning, you may not feel sleepy, but if you insist on doing it twice a day for 6-8 weeks, you can quickly fall asleep in 60 seconds.
3. This method is mainly from the ancient Indian method of breath regulation. Through deep inhalation and exhalation, more oxygen can enter the lungs and flow in them, so as to relax the sympathetic nerves, help reduce the pressure, and make people really calm down and relax to sleep.
4. The movement has the degree. Proper exercise can really help you sleep. Exercise will excite all organs in your body, so you may as well arrange your favorite exercise in the morning.
5. Proper exercise before breakfast will not only wake up your body, but also improve your mental attention, which will help you get into the work of the day quickly. More importantly, exercise in the morning is also good for improving sleep at night.
How to fall asleep quickly
Or to relax, the main thing is to calm down.
1. Before going to bed, a soft, monotonous piece of music may have some effect. Listening to good music is like sitting in the old locust tree and listening to the beautiful fairy tales told by the old grandmother on a summer night, or like the beach in the sun, which makes people relaxed and happy, forgetting their worries temporarily and relaxing, so that they can fall asleep safely.
2. No matter how you sleep in the evening, let the alarm clock wake you up in the morning on time; do not nap in the daytime, even if you are sleepy, tell yourself to go to bed at night.
3. The water temperature is 37-40 ℃. If it is over 40 ℃, it will speed up the heartbeat and stimulate the sympathetic nerve, making people too excited to sleep. A temperature rise of 0.5-1 ℃ after bathing is conducive to deep sleep, and a temperature rise of more than 2 ℃ is not conducive to sleep.
4. An hour before going to bed, drink a cup of hot milk mixed with chopped onions or onion juice. It is said that it can make people sleep well and sleep well. For those who don't want to drink milk, they can also eat a small plate of chopped green onion before going to bed. A small amount of salt and olive oil (or sesame oil) can be put in the onion.
5. Insomnia is very easy to be upset and irritable. The more delicate it is, the more forced it is to fall asleep, which will only backfire. Don't worry too much, adjust your mind and let it go. At last, you will find it's not hard to fall asleep.
How to prevent insomnia
1. On the one hand, we should pay attention to keep the mood happy. We all know that as long as we are in a good mood, we can do everything smoothly. Naturally, many diseases are far away from our bodies, including insomnia.
2. Everyone has different ways to get happy mood. Some people like to relieve pressure and get happy by shopping. Some people like to get happy from books, so the channels are not the same. As long as they can keep a happy and pressure-free state finally, insomnia can be easily far away from us.
3. Form a good life habit, follow the natural law of sleep, and form the habit of getting up regularly in the morning and going to bed regularly in the evening. There should be a certain amount of exercise every day, but it is not suitable to go to bed, and always wash feet with hot water before going to bed.
4. It may be that the smell in the room makes you unable to sleep at night, which will only refresh you and keep you awake for a long time. Methods: do not spray air fresheners, perfume or other irritating gases in your room before going to bed.