Five major coup for you quickly fall asleep
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1, "not sleep" method
"No sleep" method: application to lie down on the cool people
This approach seems very inhumane, "I had to suffer from sleep, physical and mental exhaustion, why are you still so I do not sleep?" But it is the best way to solve insomnia, which means the "night owl" type of insomnia is not applicable, because he was not just time to sleep! "no sleep" is told they are not sleepy, can not sleep.
Specific practices are:
1. In trying to sleep before going to bed;
2. In 10 to 15 minutes, not asleep, and immediately get out of bed, reading or watching TV, reading a number of easy to get up, but also easy to let go of the book, read a number of easy to understand article, such as short stories, comedy story, or when your favorite childhood stories.
Or your mind can not stop thinking written down, if not sleep, do not stop; If the bed again, still can not sleep, then get out of bed again, to concentrate just to repeat things to do;
3. No matter how sleep at night, morning alarm clock wake-up time for themselves;
4. Not allowed to nap during the day, even sleepy, and have told myself to sleep at night time to rest.
2. Drink a glass of warm milk
Calcium in milk is a soothing substance. Drink hot beverages is a good habit, you can relax the body, like a reward at the end of the day life.
Milk contains two kinds of hypnotic material. One is the synthesis of serotonin can promote sleep, the raw material L tryptophan, due to the role of L tryptophan, often just a glass of milk can make people sleep. The other is the regulating body has a physiological function of the role of peptides, including a number of "opioid peptides", these substances can be peripheral or central nervous system opiate receptor binding peptide, play a similar analgesic effect of opium, so that the body produces comfort is conducive to sleep and relieve fatigue, and because they do not make people addicted. Milk on the physically weak Erzhi neurasthenia’s hypnotic effect is particularly evident. Therefore, you can drink a glass of warm milk before bedtime.
3. Take a bath before bed
Before going to bed take a bath, relax the body, because the bath can increase body temperature, make people sleepy. The habit of taking a bath before going to bed.
But pay attention to the following questions:
1, suitable water temperature to 37-40 degrees Celsius, more than 40 degrees Celsius will speed up heart rate, sympathetic nerve stimulation, people are too excited, can not sleep. 0.5-1 degrees Celsius temperature rise after a bath help to enter deep sleep, increased by more than 2 degrees Celsius if the temperature is not conducive to sleep.
2, time to warm water at 37-40 degrees for 20-30 minutes is appropriate foam. Fall in body temperature to fall asleep easily, but after the bath temperature will increase, so the best Bathing paused after the first interval until the temperature dropped and then go to bed.
5. Before going to bed one hour away from the TV, computer
1 hour before bedtime to keep away from television, because television screen flashing light will make people nervous excitement of sleep.
Before going to bed to use a computer to sleep may have adverse effects. Studies have shown that body temperature will rise during the day activities, while at night sleep, body temperature will be reduced. If the temperature difference between the two, it is easy to get deep sleep. Shallow people who sleep, is more of a daytime temperature is not high, not low night temperature, small temperature differences cause nerve.
Morning at 6 o’clock, the temperature will gradually rise in the brain, easing afternoon, evening peak, night began to fall two or three hours, until midnight the day of the brain appears the lowest temperature.
At bedtime, intense exercise, body temperature increased use of computers and so can undermine the temperature variation. In the course of using the computer, bright screen, opening and closing procedures of the activities, both on the eyes and the nervous system has a strong stimulus to the relatively high temperature in the working state. Central nervous day and night temperature difference is small, the quality of sleep naturally have sent. May wish to take a bath with warm water before going to bed, drink a glass of hot milk, can reduce the symptoms of poor sleep.
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