What to do if you have trouble sleeping? Learn these tips to help you fall asleep easily and sleep better

Netizen asked: Because of my busy work, I often stayed up until 2 or 3 o'clock. Now that I am not busy, I can't fall asleep before 2 or 3 o'clock every day. I wake up tired, sleepy and without energy the next day. It's really uncomfortable.

I feel like my body may not be able to bear it if I continue like this, so I want to know how I can fall asleep as quickly as possible. Do you have any recommendations for some sleeping aids?

First of all, it is recommended to develop a good work and rest routine and establish your own biological clock, so that you can feel sleepy faster during sleep time, such as going to bed before 11 o'clock every night.

Too long a nap can easily affect your sleep at night. Therefore, people who have the habit of taking a nap should control the nap time and not sleep too long, 20 to 30 minutes is enough.

Secondly, you can eat some sleep-inducing foods.

Fresh lily, millet, cherry, banana, cheese, pumpkin seeds, scallops, mushrooms, sunflower seeds, black sesame, etc. all have certain sleep-inducing effects and can be eaten more appropriately. Here are two recipes recommended:

Fresh lily stewed with rock sugar

Ingredients: 1 fresh lily, appropriate amount of rock sugar.

Preparation: Wash and peel the fresh lilies, put them into a stewing pot, add 150 ml of water and an appropriate amount of rock sugar, cover the pot, stew for half an hour, wait until it is warm, and take it 1 hour before going to bed at night.

Effects: nourishing yin, clearing heat, clearing the heart and calming the mind. (Note: This food therapy is not suitable for diabetic patients)

Chinese date kernel rice porridge

Ingredients: 15 grams of sour jujube kernels and 100 grams of polished rice.

Method: Remove the debris from the sour jujube kernels, put them into a powder machine and grind them into powder for later use. Wash the polished rice and put it into a casserole. Add appropriate amount of water and cook porridge over medium heat. When the porridge is almost cooked, add the sour jujube kernel powder and continue cooking until the rice is cooked and the porridge is thick.

Efficacy: Soothes the mind, strengthens the spleen and harmonizes the stomach.

Finally, you can also try the "478 Breathing Method" before going to bed.

This method was invented by a doctor in Arizona, USA. It is similar to Chinese Qigong. Through repeated breathing movements, oxygen fills the lungs and circulates throughout the body, helping to relax the body and mind and help fall asleep.

The specific method is as follows:

1. Close your mouth, breathe in through your nose, and count to 4 in your mind (1, 2, 3, 4);

2. Hold your breath and count from 1 to 7 (1, 2, 3, 4, 5, 6, 7);

3. Exhale through your mouth and count to 8 silently (1, 2, 3, 4, 5, 6, 7, 8).

When practicing, you should focus on breathing and keep the movements slow, gentle, and deep. In addition, people with weak constitution and lungs should not hold their breath for too long, otherwise it will easily cause dizziness. You should practice according to your physical condition.