Avoid eating before sleep: If you eat before sleeping, the gastrointestinal tract will have to work again, which increases its burden and other parts of the body cannot get good rest. It not only affects falling asleep but is also harmful to health.
2. Avoid overworking the brain before sleep: Do some more relaxing things before sleeping to relax your mind, making it easier to fall asleep. Otherwise, the brain remains in an excited state, making it difficult to fall asleep even when lying in bed. Over time, this can lead to insomnia.
3. Avoid emotional excitement before sleep: Human emotions like joy, anger, sadness, and happiness can easily excite or disrupt the nervous center, making it difficult to fall asleep and even causing insomnia.
4. Avoid talking before sleep: Talking can easily excite the brain, making thoughts active and affecting sleep.
5. Avoid drinking strong tea or coffee before sleep: Strong tea and coffee are stimulating drinks that contain substances like caffeine that keep people in a state of high excitement. Drinking them before sleep makes it easy to have difficulty falling asleep.
6. Avoid oversleeping: Traditional Chinese medicine believes that "long-term lying down harms Qi." Excessive sleep can cause dizziness, weakness, mental fatigue, and decreased appetite.
7. Avoid sleeping directly in the wind: The room should maintain air circulation, but avoid letting the wind blow directly on the body. Over time, cold air can invade through the capillaries, leading to colds or wind chills.
Frequent use of sleeping pills not only causes drug resistance but also easily leads to liver damage. Here are several sleep-inducing foods for reference:
1. Milk: Milk contains tryptophan, an essential amino acid for the human body. Drinking a glass of milk before bed provides enough tryptophan to induce sleep. The feeling of fullness from drinking milk also enhances its sleep-inducing effect.
2. Walnuts: Walnuts are nourishing and strengthening, treating symptoms such as neurasthenia, forgetfulness, insomnia, excessive dreaming, and poor appetite. Eating walnuts daily, both morning and evening, benefits sleep.
3. Longan: Longan has a sweet and warm nature, non-toxic. Longan flesh replenishes the heart and spleen, nourishes blood, and calms the spirit, treating insomnia, forgetfulness, and neurasthenia. The traditional Chinese medicine formula "Gui Pi Wan" used to treat deficiencies in both the heart and spleen includes longan flesh.
4. Lotus seeds: Lotus seeds have the effect of nourishing the heart and calming the spirit. For those with irritability, excessive dreaming, and insomnia, lotus seed hearts can be boiled with a little salt and taken before bed each night.
5. Vinegar: When tired and unable to sleep, take 1 tablespoon of vinegar mixed into warm water and drink slowly. Close your eyes and stay calm while drinking, and you'll soon fall asleep peacefully.
Self-regulation methods:
1. Understand your own sleep cycle. Everyone has their own specific sleep cycle. Choose the most suitable sleep time and method to establish a regular biological clock.
2. Do moderate exercise every day, but not in the evening. Appropriate exercise can ease the sympathetic nervous system and is a good remedy for improving sleep disorders.
3. Choose appropriate dinner foods. Dinner should consist mainly of light foods such as fresh vegetables and fruits, avoiding stimulants. Drinking a glass of milk with honey before bed also helps with sleep.
4. Take a hot bath every night before bed to help establish a regular sleep cycle.
5. Massage can also promote sleep. Related theme articles can be found at: http://www.anmianyao55.com