Insomnia is a very common sleep disorder, which refers to the phenomenon that it is difficult to fall asleep for a long time due to various factors.
For modern people, the probability of insomnia will be particularly high. Once the phenomenon of insomnia occurs for a long time, it will not only affect the human spirit, but also lead to a decline in the function of various organs, which is very harmful to health.
So there are many people who want to know what to do to be able to fall asleep quickly. Below, let's take a closer look at it.
How to sleep fast?
First, stay away from electronic products one hour before going to bed
For most people, before going to bed, they will play with some sub-products of electricity, such as computers or mobile phones. The light emitted by these electronic products will not only cause the eyes to be affected, but also cause the secretion of melatonin to be strongly suppressed.
Thus seriously affecting the human biological clock, insomnia will occur. And when playing electronic products before going to bed, the brain nerves will continue to be in a state of hyperactivity, which will cause insomnia or difficulty in entering a state of deep sleep.
Therefore, if you want to have a good sleep habit, you must pay attention to not playing with some electronic products for at least one hour before going to bed, and do not turn off the lights to play mobile phone behavior.
Second, maintain regular work and rest habits
If you fall asleep at 10 o'clock every night for a long time, then in the future time, as long as you do not fall asleep by 10 o'clock, you will be very sleepy and physically tired.
The reason for this phenomenon is that the biological clock has been formed in the body. Therefore, for people who often have insomnia, we must develop regular work and rest habits.
Go to bed every night for a fixed period of time, and then get up during a fixed time period in the morning.
Whether it is a weekend or other holiday time, do not change this sleep schedule, you will develop a good habit of falling asleep at the point.
Third, create a comfortable sleeping environment
The causes of insomnia and other sleep problems have a certain relationship with the sleeping environment.
If there is a lot of noise in the sleeping environment, or light and odor stimulation, it will affect people's mood and it is easy to insomnia.
Therefore, for people with insomnia, we must pay attention to the improvement of the sleep environment.
In addition to actively cleaning the room every day and opening the window to breathe, we should also pay attention to the improvement of the indoor environment. For example, change a thicker curtain, which can block some light outside the window.
You should also change into some more comfortable bedding, such as futons, sheets, covers or pillows.
Fourth, appropriate dietary adjustment
Insomnia people must not eat too many high-calorie foods in their daily lives, including meat, fried foods and sweets. These foods not only cause the body to gain weight, but also cause endocrine disorders.
It will also affect the blood flow rate, and it is easy to suffer from some vascular diseases, which will affect sleep.
You should eat more foods rich in vitamins, dietary fiber, and high-quality protein, calcium, folic acid, and iron, including vegetables, fruits, fish, eggs, milk, beans, etc.
These foods not only promote sleep, but also stabilize endocrine and increase metabolic rate.
All in all, if insomnia occurs in daily life, then we must pay attention to the adjustment of all aspects of life.
In addition to the above 4 points, we must appropriately reduce some psychological pressure, and we should also actively exercise every day.
Within half an hour before going to bed, you can properly scald your feet for 15 minutes and drink a cup of warm milk, which has the effect of promoting sleep.
For people with severe insomnia, you should not take any medication without permission. Medication should be used under the guidance of a doctor to improve sleep problems and protect their health.
Source: Doctor Says Healthy