I haven't been sleeping well recently.... And someone in our house snores while sleeping!!!! It sounds like a tractor!!! Sigh............ My sleep quality is not good to begin with.... Can someone who understands help me come up with a solution!!! Generally, 85% of poor sleep and insomnia cases are caused by psychological factors. They are often due to overthinking, fatigue, internal damage to the heart and spleen, kidney damage from sexual activity, restlessness of the mind, emotional depression, and disharmony of stomach qi. Poor sleep, frequent dreams, waking easily, and insomnia can still be self-regulated through effective methods. The specific methods are summarized as follows: (1) A normal and natural mindset. If you experience frequent dreaming, waking easily, or insomnia, there's no need to worry excessively. The more tense you are and the more you force yourself to sleep, the opposite effect will occur. Some people become extremely anxious when they have insomnia for several consecutive days, thinking that if this continues, their brain won't get any rest, leading to a shorter lifespan or illness. This excessive anxiety caused by such worries harms sleep itself and health even more. (2) Find and eliminate the causes of poor sleep quality and insomnia. There are many factors that contribute to poor sleep and insomnia. As long as you pay a little attention, it's not hard to discover them. Once the cause is eliminated, insomnia will naturally heal. For insomnia caused by illness, seek medical attention promptly. Do not think that insomnia is just a minor issue and not a disease, delaying treatment. (3) Physical and mental relaxation benefits sleep. Before going to bed, take a short walk outdoors to relax your mind. Before getting into bed, take a bath or soak your feet in hot water, then go to sleep. This has numerous benefits for falling asleep smoothly. There are many specific methods to induce the body into a sleep state. Simple and practical methods to adjust poor sleep: (1) The closed-eye tranquility method. After getting into bed, close your eyes first, then slightly open them to maintain some contact with the outside world. Although mental activities are still functioning, the tension of the sympathetic nervous system has significantly decreased, inducing the body to gradually enter a drowsy state. (2) The heavenly drum method. After getting into bed, lie on your back with your eyes closed, cover your left ear with your left hand and your right ear with your right hand, and tap the back of your head with your fingers until you hear a "whooshing" sound. Continue tapping until you feel slightly tired. After stopping the tapping, slowly move your head towards the pillow, place your arms naturally at your sides, and you'll fall asleep quickly. (3) Sleep induction. Listening to monotonous and rhythmic sounds, such as train running sounds, cricket chirping, dripping water, or the sound of spring rain drizzling, or music-induced hypnosis tapes, helps with sleep. You can also use these to establish a conditioned reflex for inducing sleep. (4) Drinking warm milk method. Drink a glass of sweetened warm milk before bed. Studies show that it increases insulin secretion in the body, promotes amino acids entering brain cells, and induces the brain to secrete serotonin for sleep. Additionally, milk contains trace amounts of morphine-like substances, which have a calming effect, thus promoting stable sleep. (5) Proper sleeping posture. Sleeping posture should be comfortable, varying from person to person. However, side-lying is preferable: "Lie on your left side with your left leg bent, left arm bent to support your head, right leg extended, and right hand placed between your legs. Lie on your right side in reverse." This sleeping posture facilitates full-body relaxation, ensuring stable sleep. (6) If you're fatigued and find it difficult to fall asleep, try eating fruits like apples, bananas, oranges, tangerines, or pears. The fragrance of these fruits has a calming effect on the nervous system; the sugar in the fruit makes the cerebral cortex inhibit and easily enter a sleep state. (7) If insomnia is caused by being away from home and adapting to a new environment, prepare mentally, actively adapt, and be prepared so as not to sleep poorly due to tension and worry. You can also use the above sleep aids to avoid insomnia. By using the above methods, ensure that you don't talk or think excessively while sleeping; calm your mind first, then fall asleep, meaning: don't overthink before bed, eliminate all distractions after getting into bed, and maintain quietness. Additionally, ensure the bedroom environment is quiet, the air is fresh, and the bed is appropriately firm or soft to improve sleep quality. Sleeping well ensures you wake up with abundant energy. Dietary therapy is the best treatment for poor sleep quality and insomnia, better than sleeping pills, with no side effects. Related thematic articles:
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