Many people often have trouble sleeping and dreaming at night, which will affect people’s normal work and life. What should I do if I can’t sleep at night? The reasons why people can’t sleep at night include: Many, like emotional problems, also have certain dietary factors. People who can’t sleep can adjust their diet through diet, what food is good to eat?
What should I do if I can’t sleep at night
1. Take a warm shower before going to bed Bath
People who don’t sleep well at night can take a bath before going to bed. A proper bath can promote blood flow throughout the body and help reduce body temperature, which can make us quickly Entering the state of sleep, if you can take a hot bath every day, it can improve people’s sleep quality and reduce insomnia.
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2. Only when you feel sleepy and want to sleep , before going to bed
If we lie in bed for 30 minutes and have not fallen asleep, we should stand up and walk and stop sleeping at this time. In addition, the time spent in the bedroom during the day cannot exceed 6 hours, and it is necessary to get up on time every day. When you are in the bedroom, you should keep your mind clear. As long as you stick to this habit, you can reduce the inability to fall asleep.
3. Don’t be too anxious
Anxiety is a very common factor that causes insomnia. Don’t think about why you can’t sleep in bed, and before going to bed, You should do boring things, like reading books that you are not interested in at all, or listening to some language you don’t understand, and definitely not watching videos that excite you.
4. Don’t drink too much water before going to bed, drink some milk
Drink a cup of hot milk before going to bed, milk contains tryptophan, which can help sleep , Don’t drink some complex sugar drinks, and don’t drink too much water, which is not conducive to sleep.
5. Don’t take a nap
If you have insomnia at night, don’t take a nap, otherwise it will affect your sleep at night. If you have the habit of taking a lunch break, it is best not to exceed 20 minutes.
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6. Lavender helps sleep
Lavender essential oil can be sprinkled on the pillow before going to bed, but the smell should not be too strong or the nose will be more choking, which will stimulate the brain cells to become excited.
Causes of insomnia at night
1. Autonomic dysfunction
Can’t sleep in the middle of the night It may also be caused by autonomic dysfunction. Many people experience changes in hormone levels after menopause. Affected by autonomic dysfunction, the quality of sleep at night is easily reduced, and many people have insomnia and difficulty falling asleep. If this is the reason, you need to understand the regulation of the body, and improve your sleep quality through the development of good living habits. Only when the nerve function is stable and the sleep quality is improved can the health be approached.
2. Influence of disease
It is always impossible to fall asleep in the middle of the night. It cannot be ruled out that there is a disease. Many people sleep quality in the process of disease affecting their health. It will be lower, especially for those who are developing depression. Affected by depression, their mood is easy to fluctuate, and there may be negative emotions such as sullenness, pessimism and world-weariness.
When these emotions change, the brain nerves are excited, excessive anxiety, and depression will also significantly reduce the quality of sleep, and itching can’t sleep in the middle of the night. If it is caused by this reason, it should be improved by reasonable treatment of the disease.