For night sleep, half an hour before bedtime can regulate their own state of mind, try to make their mood into a calm environment, do not have big fluctuations, you can properly listen to some soothing songs.

You can drink some warm milk and take a hot bath before going to bed, all of these will help you sleep, but be careful not to drink alcohol, coffee or smoke before going to bed, and also don't eat desserts, as they can cause tension.

People who suffer from insomnia can take a walk in the evening hours, which relaxes the muscles and warms up the body, and as the body temperature drops, the body gets tired easily.

Secondly, a bedroom is a place for sleeping and should not be used as a multi-functional place for multiple purposes. If you're lying in bed and can't get to sleep for 20 minutes, get up and walk around, find other things to do to distract yourself, and wait until you're tired before going back to sleep.

If you didn't sleep well the night before and feel unrefreshed the next day, even then you shouldn't catch up on your sleep because such behavior can lead you to a vicious cycle, no matter how tired you are you have to stick to it and wait until you go to bed on time in the evening so that you can get into a routine.

Putting something lavender-scented in your bedroom and spraying lavender essential oil in your bedroom can make it easier to sleep, but pregnant women should also use caution.

Many people have the experience of insomnia, in the encounter with insomnia distress, many people often familiar with the hands of helpless. Some people think it does not matter, more sleep during the day on the good, but do not know that sleep deprivation can cause the body's excitability increases, the metabolic rate of day and night are higher, the immune system is weakened, is not conducive to the recovery of the body's functions.

Causes of insomnia at night

1, short-term insomnia. Short-term insomnia for about a week or so, short-term insomnia often appears in the time of jet lag, jet lag will appear in the daytime can not wake up, how can not sleep at night, this is short-term insomnia. There are also many jobs where shift work can cause short-term insomnia. Then there is a lot of pressure can also cause short-term insomnia, for example, soon to be the college entrance examination students have stress before the exam pressure can not sleep at night this is also short-term insomnia performance. And often drink coffee and tea people, these drinks contain caffeine, can make the human brain in an excited state can not sleep. These are short-term insomnia performance.

2、Mid-term insomnia. Mid-term insomnia will last almost a month or so, mostly related to excessive mental tension and work pressure. For example, many old people in the children's marriage, because they have to consider too many things may cause insomnia. Then there is work like two people competing for a position may also cause insomnia and so on. These belong to the medium-term insomnia.

3. Chronic insomnia. Chronic long-term insomnia time will last longer. A long time without regulation will have a certain impact on the body or psychology, thus causing some chronic diseases. If you have chronic insomnia, you must go to the hospital for examination. Cause long-term insomnia there are some other reasons, such as looking for a period of time to drink strong tea at night, or long-term use of some antibiotic drugs may cause long-term insomnia. So you should change your dietary habits and try to relax your mood.

The dangers of insomnia should not be underestimated

Compared with the normal population, insomniacs obviously show symptoms such as fatigue, mental weakness, intellectual decline, weak resistance, aging too fast. Long-term insomnia, but also cause a variety of diseases as well as cause a variety of clinical symptoms of disease aggravation, such as the emergence of emaciation, constipation, stomach pain, easy to cause cardiovascular disease (such as coronary heart disease, hypertension), cause mental disorders (such as depression, anxiety, and impotence, loss of libido, and so on), and even caused by cancer, a serious threat to human health.

The best treatment for insomnia scientific exercise

Life lies in movement, and movement is an important form in the process of human life activities. Exercise not only strengthens the body and prolongs life, but is also very effective in improving sleep. Practice has proved that appropriate physical exercise can improve blood circulation, eliminate the patient's anxiety, make people feel better, confidence, which are conducive to ensuring quality sleep. For mental laborers, physical exercise is particularly important. Because brain workers long-term brain, the brain continues to be in a high degree of tension, some people do not pay attention to the combination of work and rest, usually very little activity, so that, during sleep, the brain is still in a state of excitement, can not be calm, so it is difficult to sleep.

Scientists believe that the excitability of the brain can be regulated by physical excitability and fatigue, that is, when the body movement, the brain can get corresponding rest. Because the centers in the nervous system that are in charge of thinking and movement are different, when the movement center is excited, the thinking center can be relatively rested. Physical labor and physical exercise, as well as qigong exercises, are all ways to use physical conditioning to increase the degree of fatigue of the body in order to reduce the excitability of the nervous system and thus improve sleep.

How to prevent insomnia

1, develop good living habits, follow the natural laws of sleep, and develop the habit of getting up regularly in the morning and going to bed regularly at night.

2, every day to have a certain amount of exercise, but should not be carried out in the line before going to sleep, every day to insist on washing feet with hot water before going to bed.

3. Avoid noise in the bedroom.

4, mild light in the bedroom, the temperature should not be too high or too low, ordinary 20 ℃ is appropriate.

5, don't be too hungry or too full before going to bed. Diet can eat more sunflower seeds, jujube, honey, millet, milk, etc.; evening can drink millet, lotus seeds, jujube, lily porridge; after noon, try not to drink tea, coffee, cola; do not drink too much alcohol before going to bed; hunger affects sleep, drink a cup of hot milk before going to bed can assist in falling asleep.

Conclusion: relax your mind before going to bed, mood disturbances and can not sleep, do not lie in bed for a long time, to be able to turn on the light to do something, to be weary to go back to sleep, I hope that the above content will help you.

If you can't sleep at night, you can exercise for a while, and then you should be regular, not sleeping during the day and working at night.

Check out the other answers I've written

Tell you a very good method, the ginger slice before going to bed to smear the heart of the foot, for a month, sleep will have a good improvement, in addition, life should be regular, strengthen the exercise

I was suddenly one day began to wake up every day at 6 o'clock on time can not sleep, slowly formed a biological clock, every day at 12 o'clock to sleep, early to go to bed and can not sleep, want to sleep on the weekend is a luxury, the most disgusting is to meet the insomnia of the middle of the night two or three o'clock in the morning to go to bed, or 6 o'clock to wake up . The most disgusting thing is that when you have insomnia, you go to bed at two or three in the middle of the night and wake up at six. It's been a long time, and I was really worried about insomnia.

That time I began to take melatonin, know that it is not good for the body, but in order to be able to fall asleep or eat, just eat the first two days is effective, and even a period of time on the effect, the morning is still six or seven o'clock on the waking up. I don't know what to do, I went to seek help from my colleagues, they said they also have this problem, but bought two boxes of Nimisu paste good.

I listened to the effective also bought back to try, just put on the first day when almost half an hour eyes began to sleepy, not a moment to fall asleep. In addition to paste this, I also tried some other methods, such as running before going to bed and so on, so that their own tired a little bit will not have time to think, and now my insomnia symptoms are slowly improving.

You never go to bed around 12:00 at night anymore, and you're usually in dreamland by about 10:00 a.m. If you don't know what to do, I suggest you try my method.

temperature adjustment