Insomnia Tips for falling asleep quickly

2023-10-14

Next, I will share with you some sleep tips summarized by netizens.

1. Adjust the breathing method. Through breathing adjustment can relieve the anxiety of difficulty in sleeping, first carry out regular breathing, gradually become stable and slow, generally slow breathing after about ten minutes can enter the sleep state
2. Distraction. When people are highly nervous, it is easy to have difficulty falling asleep, so if you want to fall asleep quickly, you must distract yourself with a high degree of concentration. Don't think about falling asleep quickly before going to bed, you can recall some things that happened during the day or fantasize about things that interest you, and you can generally fall asleep quickly.
3. Avoid drinking or eating things that contain caffeine or cause nerve-stirring after 3 p.m. For example, coffee, alcohol, and do not drink a lot of water.
4. Take a hot shower before going to bed. Take a hot bath 1 hour before going to bed, the water temperature is not lower than 38 ° C, and the time is not less than 20 minutes, which can help you fall asleep
5. Regular exercise helps sleep. However, people with insomnia should not do strenuous exercise within two hours before bedtime.
6. Reduce the room temperature of the bedroom. Sleep quality is best when the bedroom temperature is 18C-24°C and the bed temperature is 27°C.
7. It is best not to eat 3 hours before going to bed. Otherwise, it is easy to cause acid reflux and affect sleep.
8. You can drink a glass of milk before going to bed. Milk can effectively improve insomnia and play a role in calming and resting sleep.
9. Try to maintain a regular schedule. Get up on time every day, go to bed on time, and maintain a regular routine. Slowly the body adapts to when it has to fall asleep.
10. Don't catch up on sleep. If you don't sleep well at night, and go to catch up on sleep the next day, the body will gradually get used to the routine of sleeping during the day and awakening at night. Over time, you will develop this habit yourself, and it will be more difficult to adjust. If you feel sleepy during the day, take a nap, but don't sleep for a long time.
11. White noise. People with insomnia can listen to flat and rhythmic white noise. For example, the sound of wind, water, and spring rain can speed up the speed of falling asleep and reduce the interruption of sleep. You can also find "sleep music" in [Good Sleep] to help you fall asleep quickly.
12. Read before going to bed. You can prepare a book at the bedside, the more difficult it is to understand, the better, carefully read a few pages and turn it over, feel tired and naturally sleepy.
13. Meditate before going to bed. You can usually do some meditation exercises to regulate your emotions and relieve sleep disorders.
14. Exercise more and bask in the sun. In addition to making the body feel tired, exercise can also absorb fresh air and sunlight during exercise, inhibit melatonin in the body, reduce negative emotions such as anxiety and depression, help fall asleep with a relaxed mood, and improve sleep quality.
15. Create an atmosphere for falling asleep. The atmosphere in the bedroom is definitely a good place to sleep, and dim lighting, temperatures between 20°C and 23°C, and a little soothing aroma of lavender can help us fall asleep peacefully.
16. Green juice to help sleep. Prerequisites for improving sleep must raise melatonin, a hormone that regulates the sleep biological clock. Drinking some fresh juice every morning or 2 hours before going to bed can add up to 90 minutes of sleep each night.
17. Keep it dark and dark. Several studies have shown that melatonin secretion is inhibited before falling asleep and when exposed to light during sleep, which in turn affects sleep quality. Therefore, all light sources should be turned off or blocked before going to sleep. If the window leaks light or you are used to sleeping in, blackout curtains can be installed. If the rest space is not fully blackout, you can also choose to sleep with an eye mask.
18. Good quality bedding. Buy a comfortable and reliable mattress. It's worth the investment because you're spending a third of your life in bed. Using soft and comfortable sheets and quilts can relax your body and help you fall asleep quickly.
19. Roll your eyes. Close your eyes and slowly roll your eyes three times. According to experts, when people are asleep, the eyeballs will constantly move, so this method is to simulate eye movement in a sleeping state, which stimulates the secretion of melatonin (a sleep aid hormone) and allows you to fall asleep quickly.
20. The sleeping environment has smooth air and good sound insulation effect. The sleeping environment is also a major reason for affecting the quality of sleep, so it is important to ensure that our air is smooth and the sound insulation effect is good!