It's too hot to sleep.

First of all, we should adjust our sleeping habits. You need to adjust psychological factors such as nervousness and anxiety, factors such as overeating and disturbed sleep patterns, and environmental factors such as noise and crowding according to different situations.

Secondly, relaxation therapy or respiratory therapy can be used to promote falling asleep again: when you wake up in the morning, don't get up quickly, continue to lie in bed with your eyes closed and imagine that your upper eyelids are heavy and your hair is heavy. With meditation, you can feel your head getting heavier and heavier. Then imagine my neck, shoulders and arms in turn until my chest, abdomen, thighs, calves and toes are all heavy, and I am even more sleepy.

You can also adjust your breathing, inhale and exhale evenly, and keep breathing slowly and deeply. As long as you keep training, you can gradually help you fall asleep again.

Teach you to fall asleep as soon as you lean on the pillow

In summer, the days are longer and the climate is hot and dry. I usually sleep with the window open at night, so it is more likely to cause insomnia due to external factors.

● Adjust sleep time.

It is best to fix the sleeping time, which will form a conditioned reflex. You want to sleep when it's time to sleep. You never dozed off in bed before.

Choose the right sleeping position.

Lie on your right side, with your right leg slightly bent under your left leg and your left leg straight on the floor. This posture is called "Wolong potential", and medical experts believe that it can tonify the kidney, protect the yuan, nourish the heart and soothe the nerves. People with cardiac insufficiency are suitable for high pillow or semi-recumbent position.

● Improve the bedroom environment

Sleeping on a trampoline in summer can make people feel bone pain, so families with conditions try to turn on the air conditioner in summer night, because this can put a thin blanket under the mat, set the air conditioner at about 2 am, keep the room temperature at about 25℃, and leave a gap in the door or window for ventilation. This can not only isolate external noise, but also maintain the suitability of indoor temperature and bring higher sleep quality.

At the same time, in addition to the necessary dark light, there should be no strong light source stimulation around the bedside. The pillow should be suitable for the physiological curvature of the cervical spine, and the height of the pillow is about one punch, which can maintain the curvature of the neck. Soft feather pillows, seven-hole or nine-hole pillows and foam plastic shaping pillows are all ideal choices.

● Don't stay in bed after waking up in the morning.

Get up immediately after waking up in the morning, don't sleep or lie down to rest, which is conducive to the balance and coordination of nerve excitement and inhibition.

● Exercise moderately and release the bondage.

Doing some relaxing exercises after dinner in the evening, such as walking and small stretching exercises, will help the body feel tired and induce drowsiness.

Take off or loosen tight clothes after going to bed, such as hairpins, hair bands, belts, bras, etc. Don't wear a corset to sleep, which is not conducive to physical and mental relaxation, blood circulation and skin ventilation, and it is more harmful than insomnia.

relaxation therap

If a certain part of your body is uncomfortable after sleeping, you can massage yourself, and then relax your limbs while taking a deep breath. Focus on the soles of the feet, or the abdomen 3 inches below the navel. Imagine that your whole body is in a comfortable and relaxed state. Don't hold your breath forcibly. You can also take a warm bath 4-5 hours before going to bed, or listen to a soothing music to help you sleep.

● Adjust diet to assist sleep.

Eating some fruit bread 1 ~ 2 hours before going to bed will help you sleep. But it is not advisable to overeat and avoid sweets and greasy food. If you can't sleep, you can stay up late. Drinking a glass of milk and taking 2 calcium tablets before going to bed can promote sleep.