The more you want to sleep, the more you can't sleep? What else is there to do but count sheep?
Insomnia?
anxiety? The more you want to sleep, the more you can't sleep!
What should we do at this time?
When insomnia hits, do you feel anxious and always try to put yourself to sleep? You may try various methods to make yourself fall asleep, such as counting sheep, listening to music, etc., but no matter how much you toss, your brain and body are like chicken blood, very awake.
In fact, when you can't sleep, it is better to "close your eyes and rest your mind" than "trying to fall asleep".
Some scientists say that when you sleep, if you can't fall asleep, your mind will become extraordinarily tense, and this tension will make it more difficult to fall asleep. If you just close your eyes and rest during insomnia, it will help to eliminate this tension and stress, make people feel refreshed, and get a good rest.
The National Sleep Foundation has said that a quiet waking state allows brain cells, muscles and organs to rest, which can help reduce stress, improve mood, and increase alertness and creativity.
"In the quiet waking state, when the brain is not actively responding to the outside world, some of the electrical activity in the brain is similar to when you are asleep," says Rich Edward Brown, a scientist at the Boston Medical System in Virginia.
Although closing your eyes and resting your mind is more relaxing than "trying to fall asleep", a good night's sleep is still very important. So, what should we do when we can't sleep no matter how hard we try? Here are a few tips for you:
- Turn the bedroom into a sleep paradise
First, the bedroom must be quiet and dark, because a dark environment encourages the pineal gland to produce melatonin, the hormone that controls the biological clock. Blocking outside light sources with heavy curtains is a great way to keep your bedroom dark. Cool temperatures help you fall asleep, so adjust your thermostat well too. Opening windows or using an electric fan is good for indoor air circulation. If the indoor air is too dry, it can also be properly humidified with a humidifier.
- Soft beds are more prone to insomnia
Especially expensive designer mattresses don't necessarily make you sleep well, and studies show that soft beds are more likely to cause insomnia. So what kind of mattress is best for you? Experts have found that what most people need for a mattress is actually quite simple: neither soft nor firm.
- Try a different pillow
If you have a history of allergies, it is best not to choose a down pillow, because it will release tiny fluff fibers, wrap the dust in the air, and enter your body with breathing, thereby affecting the quality of sleep and causing insomnia.
- Soak your feet at nine o'clock in the evening
Modern medicine believes that there are many blood vessels on the soles of people's feet, soaking feet in hot water can speed up blood circulation and promote the metabolism of feet and legs. At the same time, hot water has a mild stimulating effect. Since the countless nerve endings on the soles of the feet are closely connected with the brain, stimulating the nerves of the feet can make the brain feel comfortable and relaxed. It can not only speed up falling asleep, but also effectively eliminate the fatigue of the day.
- Turn off the lights when it’s time to turn off the lights
Bright lights keep the body alert, which can easily lead to insomnia. This doesn’t just refer to the lights in the bedroom. Within half an hour before going to bed, try to turn off all unnecessary lights in the house as much as possible to send a signal to the body “ready to sleep”, which helps the brain to calm down quickly.
- Be wary of bedtime medication
Medications can also be the culprit behind your insomnia. Pay attention to pain relievers, many contain a certain amount of caffeine in the ingredients (the caffeine contained in two pain relievers is about equal to a cup of black coffee).
- Keep your phone outside the house
Nowadays, many young people and even middle-aged people like to use their mobile phones to browse Weibo, Moments, and listen to songs before going to bed, which can easily lead to insomnia. Therefore, stay away from entertainment tools such as mobile phones and tablet computers before going to bed.
Graphics / Life Encyclopedia
Editor / Huang Qianwen
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