Sleep is a physiological process that the human body must have, has a positive effect on rejuvenating and alleviating fatigue, and among the three internationally recognized health standards, adequate sleep accounts for the first place (followed by a balanced diet and appropriate exercise), which shows the importance of sleep to the human body.
However, Xiaobian observed the friends around him and found that there may be fewer insomnia problems, such as frequent tossing and turning, difficulty sleeping, "long nights and dreams" and other conditions, making the body and mind tired and mentally weak. Therefore, how to improve sleep conditions, improve sleep quality, and alleviate the pain of insomnia friends is a concern for many insomniacs. Today Xiaobian will introduce you to the small tricks to improve sleep, let's take a look at it.
Dietary interventions
For young friends, in the daily diet, they like to drink drinks that excite the nerve center, such as espresso, strong tea, etc., and often eat spicy stimulating foods, resulting in abnormal nervous excitement, and long-term insomnia. Therefore, it is recommended that insomnia friends must pay attention to dietary conditioning, eat moderately, minimize the intake of irritating drinks such as strong tea and coffee, and Xiaobian reminds everyone to avoid eating before going to bed to avoid affecting sleep.
In order to improve sleep, you can eat more foods rich in zinc and copper on your diet to improve neurasthenia, such as oysters, fish, and lean meats. In addition, because milk is rich in tryptophan and peptides, it can relieve fatigue and promote sleep, so ingesting warm milk before going to bed can also help improve sleep quality.
At the same time, you can also eat bananas, kiwi fruit and other vitamin-rich and conducive to stabilizing mood fruits, help sleep at the same time, alleviate the symptoms of "long night dreams". For friends who love to drink porridge, you can also add an appropriate amount of red dates, lilies and guiyuan to the porridge to nourish the mind and calm the mind, improve the symptoms of insomnia and dreams, and promote sleep.
Cultivate a regular life routine and regulate the biological clock
Xiaobian found that most of the insomnia friends around are irregular people, and have not developed good sleep habits, such as often staying up late in bed to brush dramas, play games, eat supper, etc. In the long run, under the influence of irregular living habits, leading to biological clock disorders and inducing insomnia. This reminds everyone that we must insist on going to bed early and getting up early, regular work and rest, establish falling asleep conditioned reflexes, develop good sleep habits, try to put the mobile phone aside after going to bed, such as turning off the mobile phone network, avoid pushing spam messages to disturb your sleep process, and prompt you to fall asleep faster.
Limit the amount of sleep you get during the day
Insomnia friends may often have the problem of "not waking up during the day and not being able to sleep at night", and the cause of insomnia is still caused by too long sleep during the day. Therefore, it is necessary to limit the daytime sleep time, and the lunch break is best maintained at 20 minutes, which is more conducive to establishing a regular sleep time, is conducive to better sleep at night, and alleviates insomnia.
Relaxation training
Moderate physical exercise during the day can help consume excess energy and help to fall asleep faster at night. For example, you can carry out low-intensity exercises such as walking, jogging, and tai chi. In addition, abdominal breathing exercises before going to bed, that is, after taking a deep breath, slowly spit out after the abdomen bulges up until the abdomen sinks, which helps the muscles relax and improve sleep. The 4-7-8 breathing method, that is, 4 seconds to inhale nasally, hold your breath for 7 seconds, and then use 8 seconds to slowly exhale, which can help you fall asleep quickly. Before going to bed, you can also relax your muscles by soaking hot feet, speed up blood circulation, and improve sleep.
Refuse to lie in bed
Insist on getting up at a fixed time every day, try not to lie in bed except for sleeping other times, forming a bed is the subconscious of sleeping, which is conducive to shortening the time in bed, improving sleep efficiency, and improving sleep quality. In addition, most insomnia friends are unwilling to get up even if they lie in bed at night, even if they toss and turn, thinking that this is conducive to sleep, but this is actually wrong. At this time, you may wish to get up, read difficult books, listen to esoteric philosophy classes and other things that are easy to make people tired, and stay until you are sleepy and then go to bed to rest can also help you sleep better.
Environmental interventions
The impact of the environment on sleep is also not negligible, the dark environment is more conducive to sleep and maintain sleep, you can replace the blackout curtains, to create a better sleep environment. Those who have the conditions can install soundproof glass to create a quiet and comfortable bedroom environment, prompting faster falling asleep.
Psychological intervention
Stress in all aspects of work and life will cause a certain burden on the central nervous system and affect the quality of sleep. Therefore, remind insomnia friends that they need to adjust their own state and do something that can relieve stress appropriately, such as traveling, singing, communicating with people, etc. to make the mood happy and improve sleep.
Medication intervention
Sleeper friends must not buy sleeping pills to improve sleep, if you take sleeping pills without medical advice, it is very easy to appear dependent, which is not conducive to improving insomnia. Therefore, it is suggested that insomnia friends need to seek medical treatment if insomnia is serious, and scientifically improve sleep. At the same time, it is also necessary to actively treat physical diseases to avoid insomnia caused by pain or discomfort symptoms, which then aggravate the condition and cause physical discomfort.
The above is the small way to improve sleep introduced by Xiaobian for everyone, what other ways do you know to improve sleep quality? Feel free to leave a message below to add.