Obviously, you have been lying in bed since 12:00 a.m., doing nothing, but you can't fall asleep until 3:00 or 4:00 a.m.; you can't stop thinking about something in a daze throughout the night, and you can only go into a very fragmented, shallow sleep. Do you also suffer from insomnia?

People with insomnia suffer from serious lack of sleep in terms of time and quality, which affects their normal life during the day and triggers a series of physiological and psychological symptoms, such as irritability, headache, high blood pressure, and so on.

So how do we deal with insomnia and get enough sleep?

1. Before bedtime: creating a state conducive to sleep

A comfortable environment enhances the quality of sleep and makes falling asleep easier. Lighting is a very important aspect of a good sleeping environment, and staying asleep in a dark, quiet environment will give us better quality sleep.

Scientific studies have shown that when people fall asleep, their body temperature gradually drops. EarlyLower body temperatureIt is also a good idea to send a message to the brain that "I am falling asleep". To do this, we can drink a glass of hot milk or take a hot bath before going to bed.

In addition to this, studies have found that the optimum sleepBody temperature is 16-19°C, too thick a blanket may also be the reason you are having trouble sleeping.

If you can't sleep because you "love to think", you can set aside half an hour before you go to bed to list all kinds of things you will worry about on a piece of paper, and at the same time, tell yourself: "I've already thought about everything I need to think about, and it's time for me to rest next." That way, you won't be lying in bed staring at the ceiling, desperately wondering if you missed something you didn't consider.

In addition, it is difficult for people to fall asleep when they are in a tight state, for this reason we can do relaxation exercises before going to bed. After being in a relaxed state, you will find yourself falling asleep faster and sleeping more deeply.

2. After lying down in bed: focus on sleep and let nature take its course

Doctors recommend that you don't do anything other than sleep (and sex) in bed, such as playing on your cell phone or computer. The purpose of this is to allow the brain to make the connection between "bed" and "sleep". This way, when you lie down in bed later, the brain will know that "it's time to go to sleep".

Although it is important to concentrate on sleeping in bed, it is important to go with the flow. Trying to fall asleep "hard" is counterproductive. If you're always asking yourself, "Are you asleep?", you're going to wake up from time to time and check your sleep status. This is not conducive to falling asleep. If you find that you can't fall asleep anytime soon, simply get out of bed, go back to your desk, read a book, listen to a song, and then lie back in bed when you feel sleepy.

If you find yourself lying in bed and can't help but think about serious and taxing things like work, school, relationships, etc., don't resist and don't force yourself not to think about it; instead, try changing what you think about by thinking about relaxing and monotonous scenes like the sound of rain dripping on the windowsill.

3. Daily life: developing a routine conducive to sleep

It is important to develop a regular, time-precise sleep biological clock in your daily life. Keep the same time for going to sleep and waking up every day. Even if you suddenly have to stay up late because of school or work, try to get up at your usual time, no matter how much sleep you can get on that night.

In addition to a regular schedule of sleep, it is important to get into the habit of exercising. Studies have found that proper exercise improves sleep quality. However, our perception of the amount of exercise we do affects our sleep quality more than the actual amount of exercise we do. So, you don't have to overdo it by doing tons of exercise, just do what you feel is an adequate amount of exercise to get a better night's sleep.

While these things may seem simple, they're not easy to do: no more cell phones in bed, moderate exercise, waking up on time ...... Are you ready to regulate your sleep?

Good night!

Welcome to like and follow the headline "know my psychology" - 2017 annual health headlines, Wukong Q&A best dry science answer winner, 4 million users trust the psychology community, here to find your happy life.

Reference：

Orman, D. (2016). Sleep well again: How to fall asleep fast,stay asleep longer, and get better sleep like you did in the past. TroProduction LLC.

Randall, D. K. (2012). Dreamland: Adventures in the strangescience of sleep. WW Norton & Company.

I once knew someone who told me she couldn't sleep every night without ruminating. Because of the stress of her stressful job and life, the only way she could put it all behind her for a while was to ruminate, so that she could slowly relax.

I asked her what do you think about, and she said everything, TV shows she's seen, books she's read, fantasizing that she's the main character in them. It could also be fantasizing about turning back time, or living your life in a different way, in short, being detached from reality.

Most of the people who like to ruminate are because of the pressure in their lives, but they can't escape from it, and they can only put themselves away from these unnecessary worries for a while through rumination. But thinking too much, the brain and excited, will not be able to sleep.

So if you also have this kind of trouble, it is best to learn to self-de-stress, everyone will have pressure, everyone can find their own set of ways to de-stress, before going to bed to relax for a while mentally, do some light exercise, and then comfortably rushed to a hot bath to let the body relax, a cup of hot milk, let the brain to empty.

Whenever you want to fantasize, you remind yourself to stop in moderation. Otherwise, if you think too much and can't distinguish between reality and fantasy, you'll have to put yourself in a mental hospital!

Rambling thoughts at night and frequent insomnia are caused by the inability to fall asleep quickly.

To generalize, for one thing, lie in bed without dozing off, and ramble on for sure;

The second is having something in mind for what happened today, or what we will face tomorrow ......

All of these reasons can result in ruminating at night to the point of insomnia.

There are 7 reasons for the formation of the book broken down and the corresponding solutions, so if you are currently annoyed by this matter, you may want to try it.

1, psychological factors lead to - life, work caused by anxiety, depression, tension, agitation, anger.

The best solution is to relax, do your best and don't strive for perfection.

You can confide and communicate with your colleagues and close friends to find out what the problem is and find a solution.

You can also often go to the park to walk for a walk, singing, jogging, but also go swimming, excursions, as a way to relieve depression, adjust the mood.

There is a book gentleman knows it well, it is difficult to sleep when there is something in your mind.

Living with my in-laws for the first few years, some bad things in my life and at work made me feel worried, sad, depressed and irritable.

Lying in bed, those things were like a movie, and I couldn't sleep for a while.

After retiring, without the worries of the workplace, and changing my living situation, I began to learn to write.

Gradually that old problem of rambling thoughts and difficulty in sleeping disappeared.

If life, work is really encountered in the sad Kan, or depressed to the extreme, may wish to give their own mind a vacation, out of the country to go on vacation, the motherland's mountains and waters, beautiful scenery will allow you to forget the previous unhappy.

2. Somatic disease factors - indigestion, headaches, back pain, arthritis.

If you are sick, use medicine to heal, although "medicine is three times poisonous", but the time to take medicine still have to eat, not because of this, affect your sleep.

3, drug factors - due to drug-induced insomnia, is also relatively common.

There are always side effects to taking medication, so if this medication is affecting your sleep, consider seeing your doctor to change or stop the medication, so you don't let sleep become a new problem.

4, lifestyle habits - often use coffee, strong tea to refresh the brain.

Eating too much grease and being too hungry or too full at night interferes with sleep.

This is a good problem to solve, just keep your mouth shut. Don't drink or drink less, and try to drink beverages with stimulants in the morning, such as strong tea and coffee.

Drink no alcohol in the evening, or in small quantities, and early; eat an early and small dinner, and refrain from foods of a fatty nature.

Also don't play stimulating games, listen to exuberant music, or watch scary TV and movies before bed.

Still less should couples fight at night, even if it inevitably happens, it should be resolved before bedtime, without leaving overnight grudges.

That way, you won't be able to think about it and sleep.

5, age factor - the older you get the more likely you are to suffer from insomnia.

When you get older, you have less things to do and less sleep, either you lie down and can't sleep, or you wake up in the middle of the night and can't fall asleep again. At this time you can read a book, eyes sleepy, it is easy to fall asleep.

Again, since you have trouble falling asleep, it's best not to sleep during the day.

People's sleep is only so many hours, you have nothing to do during the day, or feel sleepy, to restrain yourself, go out for a walk, or do something else to divert attention, adhere to the night sleepy, and then go to bed.

Otherwise it's just another "sleepless night".

6, environmental factors - noisy environment, uncomfortable beds, high and low temperatures, mosquito infestation and so on.

This one can take steps to improve your sleep by improving your environment and thus your sleep.

7. Other reasons - malnutrition, calcium deficiency can cause you to wake up several hours after going to sleep and not be able to go back to sleep.

It is important to take supplements on time and in quantity, eat a nutritious diet, and also drink milk and honey water before going to bed for relief.

Where do you fall on the spectrum? If not addressed in a timely manner, in the long run, it can deepen the energy drain, aggravate the effects of illness, accelerate life exhaustion, increase the risk of depression, the inability to work normally during the day, and the decline of functionality of the body, among other consequences.

Insomnia, is not able to sleep, life in the world, inevitably encountered insomnia.

When you are young, you are strong to talk about your sorrows, but when you grow up, you really have sorrows. You lose sleep over love affairs, and you lose sleep due to family problems and work pressure, for different reasons.

In fact, insomnia is very normal, do not put pressure on your mind.

Just release the issues that are repressed in your mind and work on the problems that are confusing you;

Listening to soothing music and reading your favorite books will help you sleep;

If you really can't sleep, you can still think back to the good things you did as a child and fantasize about the sky, as long as you don't want to be bothered.

Also, exercise is a very good earthly cure for sleep. A sense of joy, happiness, and fulfillment can be enjoyed during exercise.

A sweaty workout after work can really help improve sleep and cure insomnia.

Love to think at night leads to recurrent insomnia, which is entirely a psychological problem, once upon a time I was also like this, as long as there is something to start thinking, especially late at night, love to think of some troublesome things, the more you think of the more annoyed, the more annoyed, the more sleep, the more sleep, the more sleep, the more I think of it, almost a night of sleep, it is difficult ah! Want to sleep and can not sleep feeling to put it bluntly, more difficult than death, I have had six days and six nights have not slept experience, the whole person is to float up, the thought also began to be wrong, to produce some unrealistic ideas, only to find that do not sleep easy to get mental illness that is true. No one wants to be locked up in a mental hospital and thus lose their freedom, looked for a psychiatrist treatment did not help, in addition to prescribing medication a word of comfort did not. Slowly I learned to self-treatment self-cure, first of all, you love to think a lot at night is certainly the heart of some can not be solved or can not let go of things, will be thinking nonsense. Must know how to tolerate others, not everything and people, deal with family relations, relatives, and friends and colleagues, and even with strangers between the relationship, with a smile to the people, with a tolerant and generous heart, so you will be very happy, because there are many less unnecessary worries, worries every day, you do not pick up the nature of the natural nothing. Remember not to get angry, do not take the mistakes of others to punish yourself, popularity I am not angry, if I am angry, Ta people are more like it, figured it out, people want to make you angry, laugh it off. A lot of things do their best on the good, do not have to think too much, the heart of the guilt-free nature can sleep peacefully. Like when it is cold, you can soak your feet before going to bed, and then drink a cup of hot milk these are to promote sleep. Like some of the more leisure people can also learn more, read books, practice writing, and so on can be, I recently used the "hundred words chop" memorized a lot of words, learning tired natural no time to think, sometimes sleepy, cell phone a throw immediately fall asleep. There are also sports can promote sleep, I walk every day, both to maintain a good figure and can have a good sleep, so as to get healthy, why not? Every day when you go to sleep, do not think of some unhappy things, think of some happy things, slowly you can sweetly into the dreamland. This is a very good way to promote sleep, whenever I can not sleep when I use this method, than to take medication are effective, all diseases are caused by the heart disease, so be sure to adjust their own state of mind, the state of mind is good, everything is good, the state of mind if it is not good, everything will be finished. There is also in case you can not sleep, do not get up to do something else, you must be good lying there to close your eyes and rest, so that the recovery of your physical strength or a little role, lying is to rest, usually some people are not going to say: so tired! Let me lie down. That's what it means! In terms of diet, you can eat something to calm the mind: cinnamon, jujube nut, etc. are calm the mind. If you can't, find a traditional Chinese medicine to adjust it is also possible, I do not recommend taking Western medicine, Western medicine has side effects, but also may be addictive. The heart is a piece of field, happy own planting! Adjust your state of mind properly, happy people mostly sleep very well! A day of sadness is a day of joy! I hope everyone is happy! Thanks for the invitation!

Let me suggest some ways to do this.

1. Take a hot bath before going to bed.

What about this one, it actually relaxes you, and at the same time, you can also burn your feet, in short, divert your attention, let your brain empty, so that the attention is parked on your body, not yet the contents of your brain.

Then there's the whole shower thing, where he's able to automatically, regulate your body temperature so that your body is in the most comfortable state.

This is the time when you just take a nice diversion with a hot shower and the temperature will bring the tiredness down.

Go take a hot bath before you go to bed.

2. Movement.

Sports exercise is also a very good way, if you go for a long time to do a sport, such as playing basketball, badminton, take a walk, run, do something you like to do, you will be especially easy to make your physical fitness.

When you're physically fit, you're actually more emotionally stable and you're less likely to ramble.

3. Meditation.

Before you go to bed at night, you can listen to a meditation audio, such as a body scan, a breath watching, or a yoga meditation kind of audio will do.

This kind of helps you to quiet your mind and think less.

Meanwhile, it's still the same, as a distraction to regulate your emotions.

4. Go to bed at a fixed time.

It's all about regularity. If you don't go to bed at a regular time, you'll be prone to sleeplessness, and it's naturally best if you get into the habit of having a biological clock.

5. Don't play with your cell phone and don't talk before you go to bed.

Never talk too much, it's easy to get too excited to sleep, play with your cell phone too, 2 hours before bedtime, it's best to stop all electronic devices now.

Before you go to bed, you can read a book, draw, listen to some music, write in a journal or something to summarize the day.

6. What should I do if I really can't sleep?

Really can not sleep, I generally take the approach will be, directly get up to read, read a book read a long time I'm easy to get tired and easy to sleep. Or, listen to audio, listen to some stories, Himalaya above, anyway, listening to listen to sleep, but also a diversion.

That's all there is to it, hope that helps.

As society continues to progress, the pressure is gradually increasing, which has led to the growing phenomenon of insomnia. So what can be done about it?

Kin Sense recommends the following solutions for your reference:

1. Drug relief

This mainly means sleeping pills. There may be a lot of people who think that taking sleeping pills is bad for you, but in reality, the vast majority of sleeping pills don't have a lot of side effects and are much more cost-effective compared to the pain and anguish that comes with chronic insomnia.

2. Exercise relief

Exercise, especially aerobic exercise, the attention will be focused on the physical sensations, it will help a person to improve the mood and relieve stress. And after exercise, due to the exertion of various organs of the body, need to rest, which will be very helpful in falling asleep.

3. Psychological counseling

Obviously, this is a no-brainer as the psychiatrist will tell you the detailed steps to go through on how to ensure sleep, and this method is probably the most effective solution to insomnia according to most people, except that it may cost more money as a price.

4. Adjustment of work and rest

Some people can not sleep at night, in fact, it is likely to be because of habitual late to bed, leading to get up late in the morning, or may be too much make up sleep during the day, resulting in the night is not easy to fall asleep, so that do early to bed and early to get up, the night will not be rambunctious, difficult to fall asleep.

5、No cell phone

Because of the light of the cell phone screen, it will stimulate the brain to think that there is still a bright light, and it may not be late at night, which means it is not time to go to bed, and the brain will become more awake, which is not conducive to falling asleep.

5. Emotional regulation

Some insomniacs often think about trivial things in their daily lives and find it difficult to fall asleep at night. At this time, we should tell ourselves, "It's no big deal, everything will pass" and other psychological hints, so that their emotions are soothed, conducive to sleep.

I personally empathize with your problem, and there was a time when I was caught up in this psychological state and could not extricate myself from it. Because of its own study of psychology, carried out a lot of analysis and change strategy, I personally think there are some practical ideas and methods can be shared with you.

Random thoughts, insomnia, what kind of anxiety is affecting you

Most of the people who think at night, I personally believe that there is a common characteristic, that is, to avoid the problem of the mentality is greater than the determination to solve the problem, so, thinking is actually a manifestation of anxiety, thinking is the lack of self-identification of the negative products, this state of mind want to change, not simply a change of ideas, have to be changed from the state of mind, the power of action, and other aspects of change.

There are such types of people in the world

How does the gap between people open up? I used to think that people who can go to Tsinghua University must have an IQ higher than my own, and then I realized that once the state of mind and the power of action change, IQ is only a relatively minor influence. However, these two key success factors are just so difficult to do, so the world has produced such a few kinds of people.

We do not consider the family factor, for example, the second generation of rich people and other innate success factors have; even if everyone's are based on the same starting line, but also produce a different class.

Successful people. They all have a few key psychological ability: the ability to think in depth (not only on the surface of the problem to think, but multi-angle comprehensive and digging thinking), willpower (the ability to adhere to a certain plan), objective self-knowledge (is a kind of objective understanding of their own degree of self-perception of the ability to), the development of plans and goals (based on the objective environment and self-factors to develop a scientific, effective and executable goals based on the objective environment and self-factors), etc.

Ordinary People. Better minded, although they have the same abilities as successful people, but the degree is not deep enough and the execution is not strong enough to balance some conflicts between ideals and ego. Therefore, life and work can be carried out in a solid manner.

Fantasy people. Poor mentality, many ideals, weak action, lack of solid goals and plans, all of these problems lead to a problem, that is, self-contradiction, self-contradiction will produce self-denial, psychological anxiety, willpower demoralization and other negative psychology.

Having said that, I would like to make a point that if your nights are spent rambling, then I think there must be a problem that exists, your brain does not have much room available to think about specific issues or rather, you just do not have any specific things and goals to think about and execute, and that is what leads to, your mental point of view is not clear, the goal is scattered, you will be prone to rambling, and then insomnia, sleeplessness, appetite, and so on. Mood swings and so on.

Therefore, want to change, there is only one way, that is action, you want to fitness, then every day to insist on fitness, you want to read a book, then every day to insist on reading a book, you want to study, then every day to study; before that, set yourself an enforceable, subdivided goal, no matter how small this goal, a little bit of go to the implementation of the goal, it can alleviate the problem you have on the poor sense of self-identity, but also gradually solve the problem of emotional problems.

Finally, withhold your conscience and ask yourself, what have you actually done that you feel you can identify with? If not, then go ahead and find one, or this mental state will be a nightmare for the rest of your life!

With the modern pace of life and the increase of life pressure, insomnia has become a big problem plaguing many people. Insomnia seriously affects the physical and mental health of patients, affects the quality of life of patients, and creates a serious burden on both individuals and society. At night, they love to mess around and can't sleep, and during the day, they are drowsy and have low work efficiency.

To deal with recurrent insomnia, mainly from several aspects: First, psychotherapy intervention: regular life, before going to bed to maintain a calm mood, do not do intense exercise and do not watch emotionally charged movies and television. Lamp dimming, create a good sleep environment, in the psychological implication that they are going to sleep. You can also drink a glass of warm milk to help you sleep. Eliminate common psychological sleep disorders. And the most important thing for young people is to try not to play with cell phones before going to bed. In order to avoid nerve excitement, it is difficult to sleep. Second, in the case of psychological conditioning failure, it is necessary to resort to drugs. The use of insomnia drugs need to follow the principle of on-demand, intermittent, adequate. Patients who need long-term treatment will take medication as needed. Common anti-insomnia drugs eszopiclone, triazolam, diazepam, alprazolam are more effective for anxiety-type insomnia, but common adverse reactions are dizziness, dry mouth, constipation, and after-effects. Drugs such as dexzopiclone, zopiclone, and zolpidem have a short half-life, have no effect on normal sleep, and are particularly effective in younger patients and women. When patients feel they can self-control their sleep, the medication can be discontinued in gradually decreasing doses. Insomnia is often related to life events and diseases, to find the cause of insomnia, positive and optimistic about life, open-minded to face people and things is the fundamental treatment of insomnia.

The authoritative interpretation of Pharmaceutical Affairs, unauthorized reproduction, plagiarism will be punished.

Frequent insomnia how to do? A few moves to easily solve the problem, to help sleep and health

A part of the people are plagued by insomnia, severe insomnia patients have a fear of insomnia, to the night when it is time to go to sleep is always unable to sleep plagued by their own. The whole night sleep is not good. During the day we drag this sleepy body to work, insomnia led to a decline in the quality of life, many people think that insomnia is nothing, it will only be a bad spirit, but in fact, it is not, insomnia for a long time is equivalent to chronic suicide.

Insomnia symptoms for more than a month, in the clinic is considered chronic insomnia, chronic insomnia for more than a few years or more than 10 years, it becomes habitual insomnia, chronic insomnia must pay attention to, take active treatment measures.

How can I solve my insomnia problem?

1, let eat a good sleep. Every day you eat two kiwi fruit, your sleep quality will progress about 4 into, can't sleep and our central nervous excessively triggered sympathetic excitation, excessive stress related, kiwi fruit is rich in calcium, magnesium, vitamin C, on our nervous system conduction has the role of the composition and transmission of the calcium substance, which can stabilize the mood can also control the role of sympathetic excitation.

2. Good habits. Regular daily sleep time , including rest days as well, get up on time in the morning, which can help you return to normal sleep. You can listen to some relaxing music before going to bed, do some relaxing activities before going to bed, try not to nap during the day, if you nap, don't exceed 3 o'clock sleep time should not exceed 20 minutes. Do not eat rich food at night to light, do not eat any food 2 hours before going to bed at night, do not drink caffeine drinks at night.

How do I get back to normal sleep?

The current clinical recommendation of sleeping pills inhibit paralyzing the brain nerve dependence or other toxic side effects, or due to the complexity of the treatment process resulting in poor patient compliance, it is often difficult to achieve satisfactory efficacy.

American Pulse Sleep and sleeping pills are completely different types, pure plant formulations, allowing emotional relaxation, reduce tension, and directly involved in the synthesis of neurotransmitters in the brain, clinical use has shown that it can make the patient fall asleep within 30 minutes, sleep well throughout the night, sleep efficiency, insomnia has been fundamentally resolved. Get rid of sleeping pills and become a normal sleeper.

3, relaxation sleep method. Insomnia is mostly due to nervous system dysfunction, we have to meditate and relax to regulate the human body system, so that its relaxation can realize sleep and improve the quality of sleep. Meditation is a good way to actively relax and actively fall asleep.

4, moxibustion sleep aid method. Moxibustion by unblocking the meridians, expel cold. The penetration of moxibustion is also very strong, we moxibustion Baihui point, Zhiyang point, heart healing, spleen point, gallbladder healing point, in addition to the Shenmen point, the three yin points, Yongquan point.

Feel free to share your experience of solving insomnia in the comments section!

Insomnia is a painful thing, insomniacs have experienced, want to sleep can not sleep, and some people will think of random things, so more can not sleep. In fact, the night love messy thinking, in the final analysis is caused by insomnia.

To improve insomnia, try the following:

Taking medication:Currently there are many types of medications for insomnia, which can be chosen according to the individual's situation, and it is best to take the medication as prescribed by the doctor. However, all medicines have more or less side effects, so try not to take long-term medication until necessary.

Read some books before going to bed, listen to light music, etc., to help people fall asleep: If you really can not sleep, do not lie in bed brewing, no sleep in bed, the brain can not be linked to sleep. On the contrary, lying in bed is easy to think. You can choose to read some books and newspapers, listen to some light music, such as, some lullabies, etc., so that you can create an environment conducive to sleep, accelerate sleep. However, one hour before bedtime can not play cell phones, computers, watching TV. The light of these screens will stimulate the human brain, causing the biological clock in the time to judge the confusion.

Adjust the room temperature:To adjust the temperature of the room suitable, the temperature is too high easy to make people irritable, easy to kick the quilt to sleep, room temperature is low, feel the cold will cover too much, this is not conducive to sleep, will make people wake up in the middle of the night, and then fall asleep is difficult, need to create a relaxing sleep environment, is conducive to fall asleep.

Aerobics:More aerobic exercise, such as running and swimming, can relieve a person's mood and stress and help them sleep.

Warm bath before bedtime: taking a warm bath every night before going to bed can relax the body muscles and speed up the person to sleep.