Recently, I haven't been sleeping well... 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 find a solution!!! Generally, 85% of poor sleep and insomnia are caused by psychological factors. They are mostly due to overthinking, internal damage to the heart and spleen, kidney damage from sexual activity, restlessness of the mind, emotional depression, and disharmony of the stomach qi. Poor sleep, vivid dreams, waking up easily, and insomnia can still be self-regulated through effective methods. Specifically summarized as follows:
(1) Maintain a normal and natural attitude. If you experience vivid dreams, waking up easily, or insomnia, don't worry too much. The more nervous you are, the harder you try to fall asleep, the worse it will get. Some people are even more 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 is even more harmful to sleep itself and health.
(2) Find and eliminate the causes of poor sleep quality and insomnia. There are many factors that lead 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 diseases, seek medical help promptly. Don't think that insomnia is just a minor issue and not a disease, delaying treatment.
(3) Relaxing both body and mind benefits sleep. Take a short walk outdoors before bedtime to relax your mind. Before going to bed, take a shower or soak your feet in hot water, then go to sleep. This is beneficial for falling asleep smoothly. There are many specific methods to induce the human body into a sleep state.
Simple and practical methods to adjust poor sleep:
(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 activities are still ongoing, the tension of the sympathetic nervous system has greatly decreased, inducing the body to gradually enter a drowsy state.
(2) Celestial 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 so that you hear a whistling 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 will soon fall asleep.
(3) Sleep induction. Listen to monotonous and rhythmic sounds, such as train operation sounds, cricket chirping, dripping water sounds, and the sound of spring rain drizzling, or music hypnosis tapes, which help with sleep. You can also use this to establish a conditioned reflex for sleep induction.
(4) Hot milk method. Drink a cup of sweetened hot milk before bed. Studies show that it increases insulin secretion in the body, promoting amino acids entering brain cells, prompting 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, and can vary from person to person. However, side-lying is best: "When lying on your left side, bend your left leg and arm, supporting your head with your hand, extend your right leg, and place your right hand between your thighs. When lying on your right side, do the opposite." This sleeping posture helps the whole body relax, ensuring a stable sleep.
(6) If fatigue makes it difficult to fall asleep, consider eating fruits like apples, bananas, oranges, tangerines, and pears. The fragrance of these fruits has a calming effect on the nervous system; the sugar in the fruit inhibits the cerebral cortex, making it easier to fall asleep.
(7) If insomnia is caused by being away from home and adapting to a new environment, prepare mentally, actively adjust, and be prepared without worrying excessively. You can also use the above sleep aids to avoid insomnia.
By using the above methods, ensure that you do not talk or think excessively during sleep; calm your mind first, then sleep. Avoid overusing your brain before bed, clear allęthoughts once in bed, and maintain quietness. Also, ensure the bedroom environment is quiet, the air is fresh, and the bed is appropriately firm or soft, which can improve sleep quality. Sleeping well ensures you wake up feeling energetic.
Food therapy is the best treatment for poor sleep quality and insomnia, better than sleeping pills and without side effects. Related theme articles:
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