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Occasional insomnia will not have too much impact on health, but in the long run, people with insomnia will inevitably feel troubled.
Frequent insomnia may lead to problems such as depression, anxiety, drug abuse, alcoholism, suicide, etc. It may also increase the risk of high blood pressure and diabetes, and even shorten life expectancy. It will also affect work, school or social interaction. Therefore, it is very important to know the solution and prescribe the right medicine.
1. Start with sleep habits
Cultivate regular work and rest time, go to bed and get up regularly, and avoid staying in bed.
2. Relax and cultivate the state of falling asleep
Try meditation before bed, do some relaxing activities such as reading, listening to music, doing relaxation exercises or taking a warm bath to try to relax your mind.
Even if there are unresolved issues, try to put them on paper and deal with them the next day.
3. Exercise
Regular exercise, such as moderate exercise during the day, is a good way to relax your nerves, but avoid strenuous exercise before going to bed to avoid putting your body in a state of tension.
4. Never get too full or too hungry
The state of hunger and fullness will increase the burden on the stomach, making it difficult to sleep.
The second is to avoid eating caffeine-containing foods in the afternoon. Taking 200 mg of caffeine as an example, the body needs 40 hours to metabolize it, which may disrupt sleep.
5. Create an environment suitable for sleep
Choose suitable bedding and keep the room quiet, moderately lit and comfortable, 22 degrees is the best indoor temperature
6. When it’s hard to fall asleep, don’t force it
If you have been in bed for 20 minutes and have not fallen asleep, you can get up and leave the bedroom.
Go to the bedroom and go to bed when you really feel sleepy, and you can do some relaxing activities during the period.
7. Stimulate acupuncture points
Some studies have pointed out that acupuncture can improve sleep problems. In addition, you may wish to start by soaking your feet for 10 minutes before going to bed, or you can massage the acupoints that calm the mind and calm the mind, such as Ershenmen, Anmian, and Jianjing. Specific can consult a doctor.
8. Avoid alcohol before bed
Alcohol may make people feel drowsy for a short time, but overall it will destroy the quality of sleep, and the deep sleep will also be reduced, and it will become light sleep and easy to wake up, and finally wake up feeling very tired.
9. Avoid using your phone before bed
The blue light of the mobile phone will stimulate the human nerves through the eyes. As long as the ipRGCs in the retina are stimulated by the blue light for 8 minutes, the body will continue to be excited for more than 1 hour, and finally it will be difficult to fall asleep.
10. Avoid non-sleep activities in bed
Remember that the bed is for sleeping. Never eat, drink or work on the bed, let the body and muscle memory realize that the bed is a place for sleeping.
A good night's sleep is important for good health. If insomnia persists, seek medical help in time. During sleep, you can also wear BP Smartwatch to know how your sleep is.