What to do when restrained, difficult to sleep?

Bare, difficult to sleep is quite common. People who eat erratic, stay up late, sleep the next morning are prone to biological clock disorders, difficult to maintain a natural sleep state.

Working stress also causes the body to increase cortisol hormone causing difficulty sleeping. When cortisol rises in the evening, the body is stimulated and awake instead of relaxing to sleep. Melatonin sleep hormone disorders also contribute to baldness.

To overcome this situation, you need to gradually adjust the biological rhythm in the following ways:

Fixed time setting: Although not sleepy, you should still go to bed on time every night and wake up on time in the morning to gradually adapt.

Limit nap for too long: If you take a lot of nap after Tet, you should limit your nap for about 15-30 minutes, avoiding the night of sleep.

Limit coffee, dark tea and alcohol in the evening: These drinks can stimulate nerves, causing difficulty sleeping.

Keep the bedroom cool, comfortable: Quiet space, gentle light makes it easy to fall asleep.

Relax before sleeping: Reading, listening to light music, bathing warm water or practicing deep breathing can make it easier to fall asleep. You can try to drink herbal tea like chrysanthemum or lotus heart, soak your feet of warm water to relax and apply the method of breathing for 4-7-8 (inhale for 4 seconds, hold the breath for 7 seconds, exhale 8 seconds) to Soothe nerves.

Supplement food to help sleep well: Some seductive foods, easy to sleep such as cherry fruits, almonds, warm milk, herbal teas to support natural sleep. Supplementing natural nutrients from Blueberry (blueberries), Ginkgo Biloba (ginkgo) supports increasing blood circulation to the brain, reducing stress, thereby helping the body relax and sleep better.

Practice yoga or meditation gently before sleeping: These exercises have the effect of reducing stress and puts the body in a better resting state.

Exposure to natural light in the morning: The light supports the body to adjust the biological rhythm, reduce the secretion of melatonin during the day and produce melatonin at the same time in the evening. Limit blue light from the phone, the computer at least one hour before bed and exposure to the morning sun to adjust the biological clock. Writing sleep diaries can help you track the factors affecting the quality of sleep.

If the situation is bald, difficult to sleep for more than two weeks and affects health, patients should see a doctor for more in -depth advice. Prolonged insomnia increases the risk of cardiovascular disease, depression, memory impairment and affects the immune system.