In 2022, I had insomnia for a long time because of some emotional problems, and for the first time, I really felt what kind of pain and suffering it is to sleep poorly.
Lying quietly in bed, but not being able to sleep, feels like torture;Until dawn, I had to get up and go to work again, and the whole person was in a state of exhaustion and weakness from morning to night.
Count the sheep, listen to the **, take medicine ......Many methods have been tried, but nothing has worked.
Later, I found that many people around me have similar problems of insomnia and poor sleep, we all know that sleep is very important, but it is useless to use all kinds of methods, but what can I do?
After reading Yu Zhouwei's book "Sleep Formula", I realized that I was using the wrong method.
Many of the sleep problems that plague everyone can be answered in this book. It can be said that the author has made some of the sleep problems we encounter clear in detail!
From how to tell if you have insomnia, to how to solve sleep problems such as sleepwalking, grinding your teeth, and snoringFrom how to choose the right sleeping pills, to how anxiety, depression and other emotions affect sleepFrom how to create a comfortable sleeping environment, to how to choose pillows, mattresses and ......Even what to eat to help you sleep is involved!
Without further ado, let's share with you a few solutions to our common sleep problems!
1.How to develop good sleep Xi?
Avoid drinking alcohol close to bedtime;Avoid smoking before bedtime;Avoid using illuminated screens for long periods of time before bedtime;Make sure the bedroom is at the right temperature;
Improve the bedroom environment and reduce sound and light stimulation;Don't drink too much water before bed;Deal with worries and anxieties before bedtimeDon't look at the time at night;Wake up at a fixed time every day;
Avoid caffeine after lunchControl your daytime napsExercise regularly.
2.What should I do if I lie down and become more awake?
Not sleepy, not **, sleepy**;Don't do things in bed that are not related to sleep.
If you feel more and more awake the more you lie down, or you are very irritable, please get up decisively, it is best to leave the bedroom, read or listen to ** you can also do some things you like to do, and then ** when you are sleepy**.
If you can't fall asleep when you go back to bed, get up again and repeat the above steps.
3.How to reduce anxiety before bed?
Write down your worries and decide whether they are something you can solve with your own efforts or something that is beyond your control.
Giving up on things you can't control, focusing on problems that can be solved, and writing a plan that can be implemented and executed can reduce anxiety.
4.What should I do if I can't fall asleep the harder I try?
Try the reverse mindset: When you lie down, turn off the light
Open your eyes and try to blink as many times as possible while telling yourself not to sleep, but to hold on;
After a while you will notice that your eyes are tired and you want to close them. At this time, you can close your eyes for a while and open them again, and tell yourself again, don't sleep, hold on;
After a while, you will feel that it is difficult for you to hold on, and you will especially want to close your eyes and rest, and it will be easier to fall asleep at this time than before.
5.How to take a nap to better replenish energy?
Nap can not sleep for too long, 10-20 minutes is best.
If you have the Xi of drinking coffee, you can quickly drink a cup of coffee, and then go to a nap for 20 minutes, and the coffee effect time is also about 20 minutes, so that after you wake up, you can use the dual role of coffee and nap to make the mental state peak in the afternoon.
Written at the back:
Having a good night's sleep is a real asset for one. Only by sleeping well can you live every day with energy!I hope everyone can be less anxious and be kind to themselves!
I wish you a good night's sleep every day, and see flowers and hope in your dreams!