We have already covered the importance of good sleep for health and the dangers of insomnia. Today we introduce some non-pharmacological treatments for insomnia so that you can have a sweet sleep. A. Sleep hygiene 1. Do not take drugs or food containing caffeine or nicotine, especially 4-6 hours before going to bed, which means that if you want to have a good sleep, it is better not to drink coffee or strong tea in the second half of the day and not to smoke after dinner. When you have a cold, choose your medication carefully and take the kind of cold medicine that is suitable for taking at night; 2. Avoid strenuous exercise before going to bed, regular exercise during the day is good for sleep, but exercise before going to bed interferes with sleep; 3. Avoid being too full, high-fat protein diet and drinking too much water before going to bed; 4. Rest regularly and go to bed on time, no matter when you go to sleep the night before, get up on time the next day, with the aim of reshaping the biological clock Rhythm, because the time to wake up is important to the biological clock; 5, the bedroom temperature is appropriate, quiet, light as dark as possible. Second, food to help sleep 1, drink a cup of hot milk before bed: milk contains a biochemical substance tryptophan that makes people feel tired, often insomniacs drink a glass of hot milk before going to bed, often can quickly fall asleep, and the hypnotic effect of milk is gradually strengthened, often making the second half of the night sleep more sweet. 2, eat bread can make people sleep: people eat bread, the pancreas will secrete insulin, the amino acids contained in the bread metabolism, and one of the amino acid metabolites of 5-hydroxytryptamine, can sedative hypnotic. 3, eat apples or smell apples before bed: apples contain elements such as phosphorus and iron, which are easily absorbed by the intestinal wall and have the effect of nourishing the brain and nourishing the blood, calming the mind and sleeping. In addition, the aroma of apples has a great psychological impact on people, research has found that the aroma of apples contains 92% alcohols, 6% carbonyl compounds, its strong aroma has a strong sedative effect on human nerves, will make people relaxed, can make people sleep, so often insomnia can not sleep people, may be placed on the bedside of a drifting rich fruity apple, maybe tonight you can rest easy. 4, eat bananas before going to bed: bananas are called “wrapped in the peel of the sleeping pill”, insomnia, such as eating some bananas before going to bed is easy to fall asleep, because bananas are high in sugar, carbohydrates can increase the vitality of the brain 5-hydroxytryptamine chemical components, can be hypnotic. Note: diabetic patients are not suitable for this article, but also remember to brush your teeth before going to bed Oh. 5, drink oatmeal before bed: oats can remove the body’s acidic substances that affect sleep, can relax the nerves, have a soft sleeping effect. Oats can also promote the body to secrete a kind of insulin, help tryptophan signal to the brain: sleep time. And oats release glucose at an even rate during sleep, which prevents hypoglycemia from causing constant nightmares. Third, relaxation therapy aims to reduce the high metabolism of glucose in the patient’s brain, reduce the level of physiological and psychological arousal, effectively reduce the activity of autonomic nerves and skeletal muscle tone, and relieve anxiety. The main relaxation techniques of this therapy are: abdominal breathing training, the main points of operation: breathing should be deep and slow; breathing with the nose instead of the mouth; an exhalation and an inhalation mastered in about 15s, that is, deep inhalation (bulging stomach) 3-5s, hold breath for 1s, and then slow exhalation (retracting stomach) 3-5s, hold breath for 1s. Four, music to help sleep The amplitude of music has a harmonious frequency, through the auditory nerve to the auditory center of the brain. The amplitude of music has a harmonious frequency, through the auditory nerve to the brain’s auditory center, so that people have the association of beautiful things, while coordinating muscle tension and blood flow rate, and even the whole body’s emotions, to reduce insomnia patients’ mental tension and anxiety. The first thing people do when they want to sleep is to lift their eyelids, or as the saying goes, “eyelids fighting”. This is because the upper eyelids are governed by the sleep center in the cerebral cortex, and the eyelids are first closed when you go to sleep. Experience has shown that this mechanism can be used to regulate sleep. When the lights are turned off at night and the body is supine, the eyes are fixed on the ceiling, looking as far back as possible, and the eyelids begin to open and close repeatedly until the eyelids are sore and tired, creating a state of artificial eye muscle fatigue, and the eyes naturally close and fall asleep. If adhered to for a long time, this exercise can also prevent and reduce eyelid ptosis in the elderly and slow down the aging process. Acquire the correct knowledge of sleep, develop good sleep habits, have a sweet sleep, life’s happiness, there is a third.