What if it's too hot to sleep at night?

(1) Summer is the hottest season all the year round, so the way to exercise in summer is to stay up late and get up early, and it is not advisable to eat heavy-smelling things (meat, greasy food and spicy food) in summer, so it is best to eat more fruits and vegetables. Take a hot bath before going to bed, and don't wipe it with a towel after washing, so that sweat can be excreted through the hair, and a lot of water and sweat are needed during evaporation. In addition, if you are not fat, you can drink a bag of milk in front of water, which also helps to calm your nerves. (2) Sleep or awakening is a normal physiological process, but it is not an activity that people can completely control independently, but a passive process. Unlike the human body, some activities can be done according to human will. People who suffer from insomnia often find it difficult to induce their teachers to fall asleep and feel distressed. In fact, early mild insomnia can often benefit from self-regulation, which can be summarized as follows:

(1) Normal and natural mentality. There is no need to worry too much about insomnia. The more nervous you are, the more you force yourself to sleep, and the result is counterproductive. Some people are so nervous that they can't sleep for days on end. They think that if the brain goes on like this, it will not be short-lived and will get sick. Excessive anxiety caused by this kind of worry is more harmful to sleep itself and its health.

(2) Find and eliminate the causes of insomnia. There are many factors leading to insomnia, which have been mentioned before. With a little attention, it is not difficult to find. If the cause is eliminated, insomnia will heal itself. For insomnia symptoms caused by the disease, seek medical advice in time. Can't think that insomnia is just a minor problem, not a disease, delaying treatment.

(3) Physical and mental relaxation is beneficial to sleep. Take a walk outdoors before going to bed, relax yourself, take a bath or soak your feet with hot water before going to bed, which is conducive to smooth sleep. There are many specific ways to induce people to fall asleep, such as relaxation exercises, which have been circulated among the people and can be used. In addition, two simple methods are introduced:

(1) Close your eyes and enter the static method. After going to bed, close your eyes first, then open your eyes slightly to keep in touch with the outside world. Although mental activity is still in operation, the tension of sympathetic nerve activity has been greatly reduced, which induces the human body to gradually enter a sleepy state.

(2) Ming and Ancient Heaven Method. After going to bed, lie on your back and close your eyes, cover your left ear with your left palm, cover your right ear with your right palm, and tap the back of your head with your fingers to make it hear the whirring sound. The number of bounces until you feel slightly tired. After you stop bouncing, your head will slowly get close to the sleeping pillow, and then it will naturally be placed on your sides, and you will soon fall asleep.

(4) Sleep induction. Listening to plain and rhythmic sounds, such as the sound of trains running, the chirping of crickets, the sound of dripping water and the sound of falling spring rain, or music hypnosis tapes, is helpful to sleep and can also establish conditioned reflex to induce sleep.

(5) drink hot milk. Drinking a cup of hot milk with sugar before going to bed can increase the secretion of insulin, increase the entry of amino acids into brain cells and promote the brain to secrete serotonin for sleep. At the same time, milk contains a small amount of morphine-like substances, which has the effect of calming and calming the nerves, thus promoting the human body to sleep peacefully.

(6) Appropriate sleeping position. Of course, the sleeping position is comfortable and can vary from person to person. However, it is better to sleep on your side. Cao Cishan, a health care expert, pointed out in Sleep Tactics: "Lie on the left side and bend your left foot, bend your left arm, hold your head with your hand, stretch your right foot, and put your right hand between your right thighs. The right bit is the opposite. " This sleeping position is conducive to relaxing the whole body and sleeping soundly.

(7) If you are tired and have difficulty sleeping, you may wish to eat apples, bananas, oranges, oranges, pears and other fruits. Because the fragrance of this fruit has a calming effect on the nervous system; The sugar in fruit can inhibit the cerebral cortex and make it easy to fall asleep.

(8) If insomnia is caused by being away on a business trip and not adapting to the environment, first make psychological preparations, take the initiative to adjust, and get ready, so as not to sleep well because of nervousness. At the same time, you can also use the above methods to help sleep, so as to avoid insomnia.

With the above methods, you can fall asleep without talking or thinking; Sleep first, then sleep, that is, don't use your brain too much before going to bed, eliminate all distractions after going to bed and keep quiet; In addition, paying attention to quiet bedroom environment, fresh air and suitable bed can improve the quality of sleep. Have a good sleep and get up naturally refreshed.

Help you get rid of insomnia! -How to fall asleep quickly: actually, it is a psychological relaxation method. The ancients called breathing "breath", and a breath is a breath. Exhale is called commitment, inhale is called income. Traditionally, qigong, which is different from that school, attaches importance to the regulation of breathing. The so-called counting breathing method is to achieve the purpose of psychological relaxation and peaceful sleep by counting your own breathing. The method is simple. After lying in bed, take a few deep breaths, and then start to calculate interest. It can be counted as your income or your promise. From the first interest to the tenth interest, and then from the first interest, it is often less than ten, or less than ten. This is because your mind is already thinking about the stock market or something like that. This is a normal phenomenon. At this time, you have to count again. This cycle, unconsciously, has fallen asleep. Several of my patients who can't sleep often use this method to hypnosis, and the effect is good. I bet you a dollar that this method will work if you can't sleep. Self-relaxation training is also a psychological relaxation method. Lie in bed, close your eyes and breathe naturally. Then focus on your hands or feet, your whole body muscles will be extremely relaxed, you will experience the degree of muscle relaxation and have a heavy feeling. Meditate on self-suggestion sentences: "My feet are getting heavier and heavier", "My lower limbs are getting heavier and heavier" ... "My whole body is getting heavier and heavier". As soon as you realize that you have nothing to do with the feeling of heaviness in your limbs, you should immediately stop and concentrate on the experience of heaviness in your hands and feet. During the exercise, patients can usually relax and fall asleep. Persist in training this method for a period of time, and the effect is good. Music therapy can relax and you can sleep peacefully. A soft and monotonous music before going to bed may have a certain effect. Listening to good music is like a child sitting under an old pagoda tree in summer night listening to a beautiful fairy tale told by an old grandmother, or like a beach in the sun, which makes people relaxed and happy, thus falling asleep safely. Whether you fall asleep easily or not, mastering the following ten techniques to promote sleep can avoid your insomnia and make you sleep better. First, go to bed on time. Insist on sleeping at the time you are used to. At this time, the body will reactively ask for rest, and the same is true for weekends and rest days. Second, keep the bedroom air circulating and the temperature appropriate. A good environment will help you fall asleep quickly. The optimum temperature is 18-20℃, and the floor should be watered in dry weather. Third, stick to the habitual activities before going to bed. Do some activities that you are used to before going to bed: drink herbal tea, drink milk, take a bath, keep a diary or listen to music for a while. Fourth, try to eat less indigestible or greasy or irritating food at night, and don't drink alcoholic or caffeinated drinks 2 hours before going to bed. 5. Don't do strenuous exercise before going to bed. If you have the habit of exercising in the evening or evening, do it 4 hours before going to bed. 6. Don't go to bed with problems. If there is any problem that can't be solved at the moment, you can write it down and think about it the next day. Seven, don't use your brain too much before going to bed. Thinking hard will excite the brain and make it difficult to be quiet. Washing your feet with hot water before going to bed will make you feel more comfortable and beneficial to your health. Nine, bedtime activities should be contrary to the main activities during the day. For example, manual workers should read books, newspapers or listen to some music before going to bed, while mental workers can do some slight physical activities, such as walking and doing exercises. Ten, go to bed, if you are not sleepy, it is best not to fall in love with bed, get up and do something, and then go to bed when you are sleepy. Ten ways to improve sleep quality 1. Stick to a regular routine and don't stay up too late on weekends. If you go to bed late on Saturday and get up late on Sunday, you may lose sleep on Sunday night. Don't eat or drink before going to bed. Eat a small amount of dinner about two hours before going to bed, and don't drink too much water, because going to the toilet at night will affect the quality of sleep; Don't eat spicy and greasy food at night, because these foods will also affect sleep. 3. Stay away from coffee and nicotine before going to bed. It is recommended not to drink coffee eight hours before going to bed. 4. Choose exercise time. Afternoon exercise is the best time to help sleep, and regular exercise can improve the quality of sleep at night. 5. Keep the room temperature slightly cool. A little lower temperature in the bedroom helps you sleep. 6. Sleep at night. Taking a nap during the day may lead to sleep deprivation at night. The sleep time during the day is strictly controlled within 1 hour, and I can't sleep after 3 pm. 7. Keep quiet. Turn off the TV and radio, because silence is very beneficial to improve the quality of sleep. 8. A comfortable bed. A comfortable bed provides you with a good sleeping space. Besides, you should make sure that the bed is spacious enough. 9. Take a bath before going to bed. Taking a hot bath before going to bed helps to relax your muscles and make you sleep better. 10. Don't rely on sleeping pills. Always consult a doctor before taking sleeping pills. It is recommended that you take sleeping pills for no more than 4 weeks. Finally, experts remind you not to stress yourself when you are insomnia, because stress will keep you awake. Many things will affect the quality of sleep. Dr. holger Hein, Dean of Dorf Sleep Disorder Treatment Hospital in Grosshans, Germany, put forward six good suggestions to improve sleep quality. Keep your feet warm: The results show that women with cold feet have worse sleep quality than women with comfortable and warm feet. Dr. Hein suggested wearing thick socks to sleep. Don't open the window: allergic substances and noise that affect sleep enter the bedroom through the open window. Hein suggested: close the window and sleep. Don't clean at night: Sprays and chemical cleaners used to clean rooms may irritate the respiratory tract, thus affecting sleep. Hein suggested cleaning the bedroom only in the morning. Only tulips can be put in the bedroom: there can't be flowers in the bedroom, because it will cause allergic reactions. Hein suggested that only tulips are allowed in the bedroom, and tulips will not cause allergic reactions. Wipe off cosmetics: sleeping with cosmetics can cause skin inflammation. People who wear perfume at night should consider the possibility of asthma. Sleep more 15 minutes every day: Dr. Hein mentioned a new scientific research achievement: women need more 15 minutes of sleep than men. Good sleep is an effective health care method to reduce pulse rate and improve immunity. -Advocate sleeping at noon, because "noon" is the time when the human body closes the yin and yang, which is conducive to nourishing yin and yang, especially at noon, when the yin is the heaviest in a day. According to the theory of Huangdi Neijing, "Yin Qi is full to cure insomnia", so it is the easiest time to fall asleep at this time, and the sleep quality is the best. That is to say, according to the theory of meridian sleep, it is best to fall asleep at night 1 1. Because at this time, rest can nourish yin best and sleep best, which can get twice the result with half the effort. Some old people go to bed as soon as it gets dark, and they have to do this when they are weak, but it is unnecessary when they are in good health. Just take a nap for 30 minutes at noon during the day (1 1 o'clock ~ 13 o'clock), because it is "sunny" time and the sunshine is strong, so the work efficiency is the best. -slow down the breathing rhythm before going to bed. You can sit quietly, take a walk, watch slow-paced TV and listen to slow-paced music before going to bed, so that your body will gradually calm down. Quiet is cloudy, full is cloudy, and sleepy is sleepy. The best way is to do quiet qigong in bed for a few minutes to keep your thoughts inside. After you fall asleep, your sleep quality will be the best. Before going to bed, you can eat something that nourishes the heart yin, such as crystal sugar lotus seed soup, millet red date porridge, lotus root starch or longan meat water ... Because people are still working hard after sleeping, the heart is the hardest of the five internal organs, so properly nourishing the heart yin will help health. -soak your feet with warm water before going to bed. It is best to soak your feet with warm water before going to bed, and if possible, it is supplemented by foot massage, because it can promote the intersection of heart and kidney. Heart and kidney intersect, meaning fire and water ji ji, which promotes the combination of Yin and Yang. When yin and yang embrace each other, sleep certainly plays the best role.

I wish you get rid of insomnia as soon as possible and sleep till dawn! !