How can I sleep peacefully?

Five ways to teach you to fall asleep quickly 1. "No sleep" method "No sleep" method: suitable for people who wake up when they lie down. This method seems very inhumane. "I'm tired, why are you keeping me up?" But it is the best way to solve insomnia. This method is not suitable for "night owl" type insomnia, because it is not time to go to bed yet! "Don't sleep" means telling yourself that you can't sleep unless you doze off. The specific methods are: 1. Go to bed when you want to sleep; 2. If you don’t fall asleep within 10 to 15 minutes, get out of bed immediately, read a book or watch TV, and read something that is easy to pick up and put down. Books, read some easy-to-understand articles, such as short stories, comedy stories, or your favorite stories from childhood. Or write down the thoughts that you can't stop thinking. If you don't feel sleepy, don't stop. If you still can't fall asleep after going to bed again, then get out of bed and repeat what you just did with concentration. 3. No matter how you sleep at night, Let the alarm clock wake you up on time in the morning; 4. You are not allowed to nap during the day. Even if you doze off, you must tell yourself that you can't rest until bedtime at night. 2. Drink a cup of warm milk. The calcium in milk is a sedative substance. Drinking warm beverages is a great habit to relax the body and feel like a reward at the end of the day. Milk contains two hypnotic substances. One is L-tryptophan, a raw material that can promote the synthesis of sleep serotonin. Due to the effect of L-tryptophan, just a glass of milk can often make people fall asleep. The other type is peptides that regulate physiological functions of the body. Among them are several "opioid peptides". These substances can bind to the central nervous system or peripheral opioid peptide receptors to exert opium-like anesthetic and analgesic effects, causing the whole body to produce Comfortable, helpful for falling asleep and relieving fatigue, without being addictive. Milk has a particularly obvious hypnotic effect on people with neurasthenia caused by physical weakness. Therefore, you can drink a glass of warm milk before going to bed. Related information: Onions and milk are good for sleep. There is currently a popular folk remedy for treating insomnia in Romania: drink a cup of hot milk mixed with minced onions or onion juice one hour before going to bed. It is said that it can make people sleep well and sleep well. It’s fragrant. For those who are unwilling to drink milk, you can also eat a small plate of raw chopped onions before going to bed. You can add a small amount of salt and olive oil (or sesame oil) to the onions. People who cannot sleep well due to high blood pressure can put chopped onions in a glass of water, then add some vinegar and olive oil (or sesame oil), and drink the glass of water half an hour to 40 minutes before going to bed. Eat a small piece of bread every now and then. In today's world where "drug supplements are not as good as dietary supplements" for insomniacs, if they adopt appropriate dietary supplements, they will have a certain hypnotic effect. 3. Take a bath before going to bed. Take a bath before going to bed to relax the body, because taking a bath can increase body temperature and make people sleepy. Make it a habit to take a bath before going to bed. However, you should pay attention to the following issues: 1. The water temperature is preferably 37-40 degrees Celsius. If it exceeds 40 degrees Celsius, it will speed up the heartbeat and stimulate the sympathetic nerves, making people too excited and difficult to fall asleep. After taking a bath, a body temperature rise of 0.5-1 degrees Celsius is conducive to deep sleep. If the body temperature rises by more than 2 degrees Celsius, it is not conducive to falling asleep. 2. Time: It is advisable to soak in warm water at 37-40 degrees Celsius for 20-30 minutes. People tend to fall asleep when their body temperature drops, but their body temperature will rise after bathing, so it is best to take a break after getting out of the bath and wait until the body temperature drops before going to bed. 4. Keep your mood stable before going to bed. Keep your mood stable before going to bed. Please put your worries aside temporarily, don't think about it, close your eyes and fall asleep quietly. Don't think too much, there are things you can discuss tomorrow. Take deep breaths and listen to slow-paced and non-exciting music or songs to ease your chaotic mood to the rhythm of the music. Concentration method: suitable for people with rich imaginations. People who fall asleep slowly or have insomnia always have an expectation or worry before going to bed. They hope that they will fall asleep quickly and worry that they will lose sleep again. In fact, these are all bad hints, which are tantamount to repeatedly telling yourself that I am not asleep yet. The specific approach is: In response to this situation, you might as well allow yourself to do such a thing during this difficult time before going to bed - focus your mind on a problem.

This question can be about writing a long letter to someone, or making up a long story, or imagining yourself taking a walk in a favorite environment, capturing the sounds, smells, touches, tastes, and visual perception, etc. If you fall asleep unknowingly during this process, you can continue your unfinished imagination the next day. From a clinical point of view, the number of cases caused by physiological factors, disease factors, drug factors and dietary factors is far less than the number of cases caused by psychological factors. 5. Stay away from TV and computers 1 hour before going to bed. Stay away from TV 1 hour before going to bed, because the flickering light from the TV screen will excite people's nerves and affect sleep. Using the computer before going to bed may have adverse effects on sleep. Research shows that body temperature rises during daytime activities and falls during nighttime sleep. If the temperature difference between the two is large, it is easier to obtain deep sleep. For those who sleep lightly, it is mostly because their body temperature is not high during the day and not low at night, and the nerve temperature difference is small. Starting at 6 o'clock in the morning, the brain temperature will gradually rise, tend to ease in the afternoon, reach the highest point at dusk, and begin to decrease two or three hours after nightfall, until the lowest point of the day's brain temperature occurs in the early morning. Before going to bed, engaging in strenuous exercise, using computers, etc. can increase body temperature and disrupt the law of body temperature changes. In the process of using a computer, the bright display screen and the activities of opening and closing programs all have strong stimulation on the eyes and nervous system, causing the body temperature to be in a relatively high working state. The temperature difference between day and night in the central nervous system is small, and the quality of sleep is naturally poor. You may wish to take a bath with warm water and drink a cup of hot milk before going to bed, which can reduce the symptoms of poor sleep. I wish you a speedy recovery