Sleep is not only a physiological phenomenon, but also a physiological need. At the end of the day, you need to sleep to relieve fatigue and recover. But sleep is also a strange thing, sometimes want to sleep, but can't sleep, Xiaobian here are eight ways to let you quickly fall asleep. Take a look at these ways to improve insomnia!
How to fall asleep quickly if you can't sleep
1. Rub your ears
When you can't sleep in bed, you use your hands to rub the inner and outer ears (whether it's acupoints, ear acupuncture is effective), rub five or six times, you will yawn, it's sleepy, but don't stop, continue to rub for ten minutes, and then sleep well.
2. Lower the room temperature
Many people's bedrooms are too warm to sleep. The most suitable room temperature is 18.5 ℃. The reason is that your brain and body need to lower about 1 degree Celsius to get a good sleep. That's why you find it easier to fall asleep in a colder room than in a hotter one. So having a cool bedroom will guide you to high quality sleep.
3. Look at the book
If you lie in bed for half an hour and still don't fall asleep, don't stay in bed. The reason is that your brain will soon establish the relationship between bed and waking state, so it is recommended to get up, go to another room, and read in the dim light. Only when you feel sleepy, then go back to bed, so you can reestablish the relationship between bedroom and sleep. You'll be able to fall asleep soon.
4. Fragrance helps sleep
You can put some orange peel, lemon, lavender, aloe, jasmine and other fragrant plants at the head of the bed. You can also use essential oil to smear, aromatherapy or bath. Fragrant smell can open up the memory stored in the hypothalamus of the human body, let our whole body relax, and then let us sleep faster.
What are the methods to improve insomnia
5. Soak your feet before going to bed
Soaking feet before going to bed can effectively relieve fatigue and promote sleep quality at night. Feet suitable for temperature 40-45 degrees, foot time to maintain more than 15 minutes, foot water to soak more than ankle bone. It's better to keep constant temperature and add hot water when it's slightly cold.
6. Don't play mobile phone before going to bed
Playing with mobile phones and computers before going to bed will affect the time of falling asleep, and the blue light emitted by these electronic products will interfere with the formation of melatonin more than white light. Therefore, try not to use electronic products within half an hour to one hour before going to bed.
7. Listen to soothing music
Forget the pain of not being able to sleep. From now on, you can release your mind and play some soothing music, which can relieve your mood, make your blood pressure and pulse more gentle, and reduce the nervous tension. For example, Mozart's music is the best music for insomnia. You can also listen to some music of deep woods, waves and seagulls, but you need to turn down the volume and empty your mind. You can go to sleep in less than 10 minutes.
8. Imagination
If you can't sleep, you may as well close your eyes and imagine, following your dream, imagining that you have become a dream, standing on the land you like, with the people you like, enjoying the food you like, and so on. You will feel more and more distant, and then fall asleep.