Sleep or wakefulness is a normal physiological process, but it is not an activity that can be fully controlled at will; rather, it is a passive process. It's unlike some activities in the human body that can start or stop according to one's will. People with insomnia often feel distressed because they find it difficult to induce themselves into sleep. In fact, early-stage mild insomnia can often be improved through self-regulation methods. These are summarized as follows:
(1) A calm and natural mindset. If you experience insomnia, there’s no need to overly worry. The more tense you become, the harder you try to force yourself to sleep, the worse the result may be. Some people become especially anxious when they experience insomnia for several consecutive days, believing that without rest their brain will either lead to a shorter life or cause illness. This excessive anxiety caused by such worries can harm sleep itself and overall health even more.
(2) Seek and eliminate the causes of insomnia. There are many factors that can lead to insomnia, which have been mentioned before. With a bit of attention, it's not hard to discover them. Once the cause is eliminated, insomnia will naturally improve. For insomnia caused by illness, medical help should be sought promptly. Do not think that insomnia is just a minor issue and delay treatment.
(3) Physical and mental relaxation benefits sleep. Before bedtime, take a short walk outdoors to relax your mind. Before going to bed, take a bath or soak your feet in hot water, then go to sleep. This has only benefits and no drawbacks for falling asleep smoothly. There are many specific methods to induce the body into sleep, such as relaxation exercises, which have already spread among the public and can be useful. Additionally, here are two simple and effective methods:
① Closed-eye tranquility method. After getting into bed, close your eyes first, then slightly open them, maintaining some contact with the outside world. Although mental activity continues, the tension of the sympathetic nervous system has greatly decreased, inducing the body to gradually enter a drowsy state.
② Celestial drum method. After lying down, lie on your back with closed eyes, place your left hand over your left ear and your right hand over your right ear, and tap the back of your head with your fingers until you hear a whooshing sound. Stop tapping when you feel slightly tired. Then slowly move your head towards the pillow, naturally placing your arms by your sides, and you will fall asleep quickly.
(4) Sleep induction. Listening to monotonous and rhythmic sounds, such as train operation sounds, cricket chirping, dripping water, spring rain pitter-patter recorded on tapes, or music-based hypnosis tapes, can help with sleep and establish conditioned reflexes for sleep induction.
(5) Hot milk method. Drinking a cup of sweetened hot milk before bed helps increase the secretion of insulin in the body, allowing amino acids to enter brain cells, prompting the brain to secrete serotonin that induces sleep. Moreover, milk contains trace amounts of morphine-like substances that have a calming effect, thus promoting stable sleep.
(6) Appropriate sleeping posture. Sleeping postures should be comfortable and can vary from person to person. However, side-lying is recommended. Cao Cishan, a health preservation expert, pointed out in "The Art of Sleep": “Lie on your left side with your left leg bent, left arm bent with the hand supporting the head, and the right leg stretched out, placing the right hand between the thighs. Lie on the right side with the opposite arrangement.” This sleeping posture promotes full-body relaxation and ensures stable sleep.
(7) If fatigue makes it difficult to fall asleep, consider eating fruits like apples, bananas, oranges, and pears. The fragrant aroma of these fruits has a calming effect on the nervous system, while the sugar content in the fruit allows the cerebral cortex to be inhibited, making it easier to enter a sleep state.
By adopting the above methods, ensure that you do not talk or think excessively before sleeping. Relax your mind before attempting to sleep. Maintain a quiet environment in the bedroom with fresh air and appropriately firm or soft bedding to improve sleep quality. Good sleep leads to natural energy upon waking.
Tips for improving sleep quality:
1. Take a hot bath 2 hours before bed, or soak your feet in hot water before getting into bed.
2. Drink half a glass of milk before bed, which aids sleep.
3. Avoid drinking coffee, strong tea, smoking, or consuming alcohol before bed.
4. Listen to slow-paced light music to help you relax and fall asleep.
5. Optimal bedroom temperature ranges from 15 to 24 degrees Celsius.
6. Stay away from high-frequency electromagnetic radiation sources, bright lights, and noisy environments.
7. Bedroom wall colors should preferably be light shades.
8. Use thick curtains to block out light and reduce noise.
9. Avoid placing green plants or flowers in the bedroom.
10. Comfortable pajamas can promote better sleep.
11. The ideal pillow height is between 15-20 centimeters.
12. Bedding should be lightweight and warm.
13. Lying on your right side is recommended.
14. Engage in physical activity for half an hour daily, such as walking, cycling, or doing aerobics, to improve sleep.
As age progresses, the secretion of melatonin in the human body gradually decreases, hormone levels decline, and excess free radicals appear in the body, leading to sleep disorders such as light sleep, frequent awakenings, and vivid dreams. Taking sleeping pills might help (not recommended), but they have dependency and addiction issues, which are detrimental to health. You could try the combination of beauty sleep mushroom supplements (recommended), which contain traditional Chinese medicine ingredients and have no side effects. I've been using it consistently and feel quite good.
Wishing you a swift relief from insomnia troubles, so you can sleep soundly until dawn!
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