Insufficient sleep may be caused by psychological factors such as anxiety, anger, sadness, emotions, illness, and medication. In life, The following tips to avoid the insomnia and things steal sleep.
Thinking about things before going to bed is prone to anxiety, tension, excitement, and other emotions, causing difficulty falling asleep. It is recommended to listen to soothing music to relax the mood, adjust the mood, and help sleep. If you want to “sleep until you wake up naturally,” you might as well try the following methods.
1. Cultivate the habit of “getting sleepy when you see the bed.”
If you want to touch the bed to fall asleep, you must first establish a “conditional reflex” between the mattress and sleep so that you want to sleep when you see the bed. Do not do things unrelated to sleep in the bed, such as watching mobile phones, watching TV, reading books, etc.
Do not go to bed when you are not sleepy. When you feel tired, go to bed immediately. If you still cannot sleep after lying for 20 minutes, get up and do some relaxing things, such as meditation, and then lie back in bed when you are sleepy. Through repeated training, you will feel sleepy when you see the bed.
2. Increase sleep motivation
Sleep motivation, also known as sleep stress, the longer you stay awake, the greater your sleep motivation, and the easier it is to fall asleep.
a. People with insomnia can try not to sleep well during the day or take a nap regardless of their sleep at night.
b. Exercise for 1 hour a day, such as brisk walking, jogging, swimming, etc., increasing sleep motivation.
3. Let go of negative emotions
Meditation before going to bed can help eliminate negative emotions. You can try the “4 7 seconds” breathing method.
a. Inhale for the first 7 seconds and feel your body at the same time. From toes to knees, to straddle, abdomen, shoulders, arms, and head, imagine that every part is full of vitality.
b. Hold your breath for the second 7 seconds and imagine that your body gradually becomes quieter and relaxed
c. Exhale for the third 7 seconds and imagine that the body is slowly releasing all negative emotions.
d. Hold your breath for the fourth 7 seconds, then repeat. Repeat it seven times in total.
4. Bedding should be suitable
The firmness of the mattress should be moderate. When lying down, put your hands into the neck, back, waist and hips to under the thighs to see any gap. If there is no gap and the curve fits, the mattress is more suitable. The height of the pillow is preferably 10~15 cm. The right side-lying position is ideal for ordinary people to sleep, and the room temperature should be controlled at 15℃~24℃.
Also read: Sleep Difficulty
5. Massage the acupoints to soothe the nerves
Insomnia can also be relieved by rubbing the acupoints to calm the nerves.
Tap the Baihui acupoint (the corners of the ears go straight up to the midpoint of the connection) to keep your mood comfortable and eliminate worries. tap Shenting (on the head, 0.5 inches above the middle of the front hairline) to relieve headaches and insomnia press Rub the Yintang acupoint (the left and right eyebrows are in the center) to improve dizziness and insomnia.
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