Want to go to bed early but don’t succeed? Dinner, dreaming, lying down and waking up make people upset, and they can’t sleep well. They toss and turn in bed until midnight unconsciously. It’s even more listless to get up as usual the next day. There is no need to worry about these “households with difficulties in getting to bed early”. No matter how late or early they lie down, it is enough to ensure good sleep quality. The following are the questions and answers carefully collected by Xiaobian for you about the difficulty of going to bed early. Let’s solve the sleep problem together!
it’s the responsibility of supper not to sleep well.
Q: He often attends social dinner parties and delays his work and rest, but it is normal time to get up. Will there be hidden dangers if you sleep one or two hours less than others every day?
A: Under normal circumstances, the best time to finish dinner is before 20 o’clock every day, so as to ensure that the difference between dinner and sleep time is 2-4 hours. Generally speaking, the ratio of food quantity of three meals in the morning, noon and evening should be 3:4:3; If you can’t eat until nine or ten o’clock at night, the ratio should be 4:4:2, which can not only ensure the supply of energy during activities, but also rest the gastrointestinal tract during sleep. Having too much dinner and falling asleep quickly will increase the burden on the intestines and stomach, and cause pressure on surrounding organs. These information will be transmitted to the brain, resulting in dreaminess and even insomnia at night. In the long run, it is easy to cause neurasthenia. The cardiovascular system will also be affected, and may cause problems such as diabetes, bowel cancer, urinary system stones, etc.
create a warm and moist environment and wait for yawning
Q: It takes a long time to fall asleep after going home from an exciting place every day. Is there any way to speed up this process?
A: Sleep or awakening is a normal physiological process. It is not like some activities of the human body that can be carried out according to human will. It can be said to come and stop if necessary. When a person returns home from an excited place, the sympathetic nerve is still in a continuous excited and excited state, while the state required by sleep is a relaxed and natural state. At this time, the more you force yourself to sleep, the more counterproductive the result will be. You can try taking a walk outdoors before going to bed or taking a bath before going to bed, which can relax your spirit and get to sleep faster. In addition to the traditional hot milk, you can eat an appropriate amount of fruit. Apple, banana, orange, orange, pear and other fruits have a sedative effect on the nervous system. In the current popular hypnosis software, most of them are induced to sleep by music. Listening to rhythmic sounds, such as the patter of rain and the sound of waves, can help you.
to treat insomnia , we must also rely on the “no sleep” method
Q: I’m a person who wakes up when I lie down, but I’m very tired! I just can’t sleep!
A：. This method seems very inhumane, but it is the best way to solve insomnia. This method is not applicable to “night owl” insomnia, because it is not time for him to go to bed! Treatment: this kind of person who is awake after lying down can go to bed when he wants to go to bed; 2. If you don’t fall asleep within 10 to 15 minutes, get out of bed immediately, read a book or watch TV, read books that are easy to pick up and put down, and read articles that are easy to understand, such as short stories, comedy stories, or stories you liked in your childhood. Or write down the thoughts you can’t stop in your mind. 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 concentrate on repeating what you just did; No matter how I sleep at night, I always wake myself up with the alarm clock in the morning; Don’t take a nap during the day. Even if you do, you should tell yourself that you can’t rest until you go to bed at night.
I’m upset and can’t sleep well. Let’s look at boring things.
Q: I often have insomnia, and it is difficult to sleep at night. It’s always hard to control your thoughts and stop thinking.
A: You need to know this fact: when you feel uninterested and bored, your blood pressure will drop, your spirit will be depressed, and you will want to sleep very much. On the contrary, when you concentrate on something, you won’t feel tired. So don’t watch interesting TV programs or do your favorite work at night. It’s better to read some boring books before going to bed, or fill your brain with foreign language grammar. It’s easy to hypnotize.
if you want to be a sleeping beauty, quickly refuse noise + alcohol
Q: Music in nightclubs always challenges the auditory nerve. If I wear earplugs, will they protect my ears?
A: In nightclubs, music sounds and human voices are mixed together. Long-term vibration with high decibel and high frequency will constantly vibrate the eardrum, which will reduce the sensitivity of the eardrum, cause hard of hearing, and slowly cause acoustic deafness. A group of studies from the United Kingdom found that hearing loss was not only caused by ambient noise, but also to a greater extent because “alcohol” increased the burden of hearing and caused temporary damage. Excessive drinking may lead to the decline of hearing organs, which may greatly develop into neural deafness. As for the function of earplugs in nightclubs, they must not be as useful as you think, but wearing them is better than not wearing them.
Q: I am a “difficult to get up”. Even if I sleep a long time on weekends, it is still difficult to get up quickly. How can I solve it?
A: You have to have a strong motivation to get up, such as realizing that getting up an hour early will make you more comfortable to finish what you want to do in the day, rather than start the day in a hurry. Try to arrange what needs to be done in the morning, and avoid the mentality that “it’s better to sleep if you get up too early and have nothing to do”. The alarm clock is skillful in waking up regularly: the alarm clock can’t be too close to yourself, otherwise you won’t want to get up in the morning and turn it off as soon as you reach out; Setting an interval of several minutes is an effective method; Now there are some alarm clock apps that let you turn off the alarm clock after completing a small game in confusion, which is also very helpful for waking up.
In daily life, you can selectively eat the following foods to help improve sleep quality
● chrysanthemum tea
Chrysanthemum tea has become the first choice for preparing tea drinks before going to bed mainly because of its gentle sleeping effect, which is the best natural prescription for concentrating energy and calming Qi.
● warm milk
It has long been known that drinking a cup of warm milk before going to bed helps sleep, because milk contains tryptophan, which can play a calming role like amino acids. Calcium can help the brain make full use of this tryptophan. Put mild milk in a bottle, which will give you a warm feeling of returning to your childhood, and gently tell you “relax, everything will be fine”.
● honey
A large amount of sugar has an excitatory effect, but a small amount of glucose can timely imply that the brain secretes orexin (phenyldihydroquinazoline), a newly discovered neurotransmitter related to thinking reactions. So dropping a few drops of honey into warm milk or vanilla tea can also help relax before going to bed.
● potatoes
A small baked potato won’t damage your gastrointestinal tract. On the contrary, it can remove those acid compounds that prevent tryptophan from playing its hypnotic role. If you mix warm milk to make mashed potatoes, the effect will be even better!
Leave a Reply