Sleep is also a competitive advantage

Can't sleep?

Q: I have been suffering from insomnia recently, and it seems to be getting worse. I am also in a low mood and feel exhausted. I can barely fall asleep at 2 or 3 in the morning, and can only sleep for 3 or 4 hours a night. Is there any way to improve my sleep?

1. Cultivate a biological clock and a regular schedule

If you have a bad sleep, you should first pay attention to it mentally and establish a scientific understanding of sleep through cognitive behavioral therapy. We have a biological clock in our body. It is an invisible "clock" in the body, which is actually the inherent rhythm of the life activities of the organism ("sleep-wake" rhythm ) .

Good sleeping habits first require maintaining a regular sleeping and waking routine, which allows our bodies to remember when to sleep, when to wake up, what state we are in when we are asleep, and what state we are in when we are awake.

Let the body form biological clock memory .

2. You need to move to sleep well. Regular exercise can promote the production of serotonin in the brain, a chemical that promotes sleep.

In addition, why do we feel better after exercise? This is mainly because endorphins appear in our bodies, which are often called endorphins or brain endorphins. In addition, exercise itself can make people tired, making it easier for them to fall asleep and sleep soundly.

3. Socialize appropriately and cultivate interest. Good sleep requires physical relaxation and mental peace. We say,

Humans are social animals and a species that lives and coexists in groups.

No one wants to pursue a completely lonely life.

Integrate into social life and gain self-recognition, which comes more from the recognition of others and society. Seek harmonious coexistence between oneself, others and nature, so as to gain a sense of value.

Being comforted and comforting others have the same heart-warming power. Some people who can't sleep are willing to go out into the world, try to help others, and work hard to improve themselves. They will be surprised to find that after doing charity work, they feel happier, sleep better, and feel more at ease.

4. Pay attention to the adjustment of nutritional diet

There are many things in life that can help you sleep.

By arranging a reasonable diet, regulating the balance of yin and yang, and improving immunity,

You can effectively fight against the interference of viruses, reduce the troubles caused by body pain and other factors to sleep, and sleep well. Sleep power is immunity , and when immunity is strong, sleep will also be improved.

5. Pay attention to emotional changes and adjustments

Pay attention to whether you have symptoms of excessive tension, irritability, anxiety, or excessive depression.

If so, you can intervene by distracting the attention, such as singing, taking a walk, calling a trusted friend, etc. If it doesn't work, you can consult professionals, listen to their advice, and make timely adjustments and improvements.

6. Seek help from professional organizations

What measures should we take to intervene when we encounter persistent sleep disorders? On the one hand, we should improve ourselves and find effective sleep aids to prevent the disorder from getting worse. At the same time, we must find professional workers, open our hearts to them, and work with them to find our own problems and solutions to our own problems.

Don't be stubborn, listen to the advice of professionals to improve your sleep. Timely intervention and early intervention can solve the problem in time.