What should I do if I have trouble falling asleep? What should I do if I don’t sleep deeply? What should I do if I wake up easily? What about excessive dreaming? What should I do if I wake up early? What should I do if I have trouble falling asleep after waking up? What should I do if I feel tired or lack of wakefulness after waking up? What should I do if I want to sleep during the day? What is the measure of the severity of insomnia? It is the mental state during the day! What makes your sleep worse and worse? It is the anxiety and fear of insomnia! How to make yourself sleep better? 1, correct understanding of sleep Sleep pursuit of quality, not time, sleep time varies from person to person, different ages, enough sleep is not from the number of time to see, but depending on the mental and physical strength can recover as the standard, adults generally maintain 7 to 8 hours can be, depending on individual differences in the specific time. 2.Optimize the sleep environment The most appropriate sleep environment should at least have a suitable temperature (15 to 24 degrees), quiet (if the outdoor noise is loud, then close the doors and windows to sleep), blackout (with thick curtains or blinds to isolate the outdoor light), comfortable (comfortable, reasonable bedding), etc. can improve the quality of sleep. 3, adjust the sleep habits First of all, do not lie in bed reading books, newspapers, or talk about some exciting topics, will weaken the direct link between the bed and sleep. Let the bed play a single sleep function will be able to form a conditioned reflex, to achieve the effect of falling asleep once the head next to the pillow. Secondly, no matter how long or how short sleep, please get up at the same time every day, then the biological clock will run on time, which is one of the keys to improve the quality of sleep. Again, conditions allow, you can nap to reduce the stress of life, to help sleep at night, but should not exceed half an hour. Finally, 4, prepare for sleep before going to bed to do some activities that can relax the body and mind, such as taking a hot bath, foot dipping before going to bed, meditation, listen to soft lyrical soft music. Before going to bed avoid eating, drinking stimulating drinks, excessive emotional excitement, excessive entertainment and talk, to ensure that the mood is smooth and comfortable. 5, the use of appropriate sleeping position For a healthy person, the best position for sleep should be the right side or flat position, which will not compress the heart, but also facilitate the relaxation of the limbs of the body to rest. It is best not to sleep in the left side position, which affects the heart; when sleeping on the back, the hands should not be placed on the chest body to avoid heart compression and nightmares. However, for patients, the best position for sleep depends on the patient’s condition and type of disease. 6, optimize the structure of the diet do not eat too much dinner, or go to bed on an empty stomach. Eat more oysters, fish, lean meat, shrimp, eel, yellow crops and other foods rich in zinc and copper at dinner; consider eating some tomatoes, bananas, walnuts, apples, red dates, millet, oats, sweet corn, steamed buns and bread at night, and eat less chocolate, cheese, coffee, cola and tea; before going to bed, eat some dairy products or drink a glass of milk to help you sleep. Before going to bed, avoid drinking a lot of alcoholic beverages such as beer, they can prompt people to fall asleep, but will affect the quality of sleep. In addition, coffee, tea, cola drinks and chocolate and other caffeine-containing beverages on the human brain nerves can produce excitement, it is best not to drink before bedtime. 7, regular aerobic exercise Aerobic exercise can relieve the tension accumulated during the day and make the body and mind relax and improve sleep. At least 3 days / week, 20-30 minutes / time of walking, tai chi, yoga, swimming, cycling, swimming. The ideal time to exercise is late afternoon or early evening. I did all that and still have insomnia, what should I do? Medications can quickly and physiologically intend the vicious cycle formed by the insomniacs themselves, so let’s learn how to improve sleep quickly? Sedative sleep drugs are familiar varieties of drugs, people fear the addictive nature of such drugs, and many insomniacs would rather I’ll talk about the lesser known options! Amitriptyline, Doxepin and Mirtazapine antidepressants, as well as olanzapine, quetiapine fumarate and other antipsychotic drugs can effectively improve the sleep of patients without the problem of addiction, so that you can eat with confidence! Finally, we remind you: drugs have indications, do not choose drugs at your own discretion, please listen to the advice of a professional physician!