The latest data found that the incidence of insomnia in Chinese adults is 38.2%, and most people are aged 35-55 years old.
Therefore, for those who have recently lost sleep quality and have insomnia until 3 or 4 a.m., they should understand the causes and determine the symptomatic treatment plan.
If not treated in time, long-term existence of this reaction may affect the health of the body, and even a series of diseases will occur due to weak resistance.
Nowadays, there are more and more people with insomnia, causing more and more harm, such as depression, in short, we must pay attention to it and understand some methods to regulate sleep quality.
First, turn off your phone
When holding the mobile phone before going to bed, you can't help but chat, brush Weibo, play games, watch videos, etc., and play for hours, resulting in people's mental state being too excited to enter sleep.
Therefore, it is best to turn off the phone before going to bed, then take a deep breath, empty your head, and let your body and mind relax and quiet down, so that you can enter a state of sleep faster.
Second, adjust the temperature of the bath water
Taking a hot bath before going to bed is easy to reduce body temperature, if the temperature difference is too large, it will affect the quality of sleep, so the water temperature must be adjusted before bedtime to reduce the impact of the large temperature difference in the body.
Third, millet porridge
Millet contains many tryptophan, carbohydrates and proteins, which can reduce excitability and help promote sleep quality. However, if you have insomnia for a long time in daily life, drinking millet porridge can only improve the quality of sleep, and cannot completely cure insomnia.
Fourth, hot milk
Many people like to drink a cup of hot milk before going to bed, because milk also contains tryptophan, drinking a cup of warm milk before going to bed every day can not only supplement nutrition, but also improve the quality of sleep, which is a good choice for people with mild insomnia.
Fifth, listen to music
In the case of not being able to sleep at 3 or 4 a.m., you can relieve the psychological state of anxiety at the moment by listening to music, especially insomnia caused by sympathetic excitement.
In the process of listening to music, rhythm can help insomnia patients relieve their emotions and let the brain relax as soon as possible.
Sixth, don't be stressed
Most people have insomnia and excessive pressure in daily life, and cannot completely relax when sleeping, mainly manifested as even if they fall asleep, they will not sleep very dead, it is easy to wake up at 3 or 4 am, and it is difficult to enter sleep again after waking up. Therefore, adjust your mental state and don't put more pressure on yourself.
Seventh, sleep do not eat supper
Many people have the habit of eating supper at night, and often eat it shortly before going to bed, which will increase the burden of gastrointestinal function and make it difficult to go to sleep immediately.
Especially those who like to eat some heavy food before going to bed, they will easily get thirsty at night, want to drink water, and want to go to the toilet.
Eighth, do not look at irritants before going to bed
Minimize watching stimulating TV and stimulating books before going to bed, make sure the brain is in a relaxed state, if you see stimulating things, it will put the cerebral cortex in a state of excitement, resulting in insomnia.
According to the above introduction, only by developing good sleep habits can it help to fall asleep faster.
Especially middle-aged and elderly people sleep problems a lot, more attention should be paid to, if there have been long-term sleep quality problems, you should go to the doctor, if necessary through psychology and drugs to regulate for a period of time, combined with the above aspects, the effect will be better.