What to do if you have trouble falling asleep at night

About one-third of our lives are spent sleeping. Sleep allows the brain and body to get enough rest and restore vitality. Good sleep can be said to be the best tonic for the human body. However, in today's society, many people suffer from insomnia, and a good night's sleep has become a luxury for chronic insomniacs. Not sleeping at night and feeling drowsy during the day has become the norm for many people. So, what should you do if you have trouble falling asleep at night?

1. Get rid of the fixed idea of ​​getting 8 hours of sleep

We often say that adults must ensure at least 8 hours of sleep, but 8 hours of sleep is just an average sleep value. If you limit yourself to sleeping 8 hours a day, you will put too much psychological pressure on yourself and cause insomnia. What we need to do is to make sure we don’t stay up late, try to go to bed before 11 o’clock, and try to avoid using electronic products before going to bed, which will help us sleep.

2. Try not to drink coffee after 3 p.m.

Caffeinated beverages or foods, represented by coffee, can increase the excitability of the human body and make people more energetic when working. But caffeine stays in the body for at least 8 hours. Therefore, you should try to avoid drinking caffeinated beverages after about 3 pm and drink plain water or juice instead.

3. Keep your mood relaxed and happy before going to bed

The reason why many people suffer from insomnia is that they have too many things on their mind. Their brains are constantly thinking about things that happened during the day, which affects their ability to fall asleep. In this case, you will often dream even after falling asleep, which greatly reduces your sleep quality. Therefore, before going to sleep, try to make yourself as relaxed and happy as possible, empty your mind, and it will be easy to fall asleep.

4. Avoid strenuous exercise and heavy eating 2 hours before going to bed

Exercise can strengthen your body and also help you sleep. However, it is best not to exercise within 2 hours before going to bed, otherwise exercise will make the body overly excited and make it difficult to fall asleep. Similarly, try not to eat or drink too much 2 hours before going to bed, otherwise it will easily increase the burden on the gastrointestinal tract, cause acid reflux, affect sleep, and make you fatter.

5. Eat some sleep-inducing foods at night

Milk contains melatonin which can promote sleep, so you may want to drink a glass of warm milk before going to bed; lily has the effect of clearing the mind and calming the nerves, so you can soak it in water and drink a glass of it before going to bed, which can remove dampness and calm the nerves; in addition, millet is rich in tryptophan, which has the effect of resisting anxiety and preventing insomnia. In addition, millet has the effect of nourishing the stomach, so friends who want to improve their sleep can drink a bowl of millet porridge for dinner.