What should I do if I can’t sleep at night and feel dizzy during the day? Try these little tricks

The saddest thing is that you want to sleep at night but can’t fall asleep. The direct consequence of this is that you feel groggy during the day and can’t get up, which affects your work and study during the day. In order to be full of energy during the day, it is necessary to ensure good sleep quality. Here we teach you how to improve your sleep quality.

1. Maintain a stable and healthy mood

To ensure a peaceful and comfortable sleep, you must be in a good mood, calm and relaxed: Therefore, try to avoid excessive tension and anxiety before going to bed, and develop good habits of not watching thrilling films or reading books before going to bed, and not bringing worries into sleep.

2. Maintaining a regular sleep schedule and ensuring adequate and reasonable sleep time are the keys to ensuring sleep quality. 7 to 8 hours of sleep per night is appropriate. It is not advisable to sleep very little every day during the week and expect to make up for the loss by sleeping long on the weekend. It is difficult to get a good rest in this way.

Exercise regularly When faced with stress, it is often difficult to fall asleep. Regular exercise not only helps relieve stress, reduce awakenings from dreams, and alleviate insomnia symptoms, but also prolongs the time of deep sleep. However, it should be noted that exercise should be done 2 hours before bedtime, because exercise will increase the body's temperature, promote the secretion of adrenaline, make people excited, and make it difficult to fall asleep.

3. Reject substances that are harmful to sleep, reduce caffeine intake and quit smoking. Caffeine and nicotine stimulate the human central nervous system, excite the cerebral cortex, accelerate breathing and heartbeat, increase blood pressure and interfere with sleep. Avoid eating rich, greasy, high-fat foods for dinner, because they can prolong the emptying time of the stomach, causing stomach bloating and discomfort, and tossing and turning at night. You can drink hot milk before going to bed. Milk contains tryptophan, a biochemical substance that makes people sleepy. Drinking a cup of hot milk before going to bed can help you fall asleep.

4. The comfort of the bed. Making the mattress thicker and softer will have unexpected effects. Also, keeping warm during sleep is also very important, because the body temperature will drop after falling asleep. If it is not warm enough, it will also affect the time of deep sleep.

5. If you still cannot fall asleep or have poor sleep quality after doing the above points, you should see a doctor as soon as possible. You can take insomnia medication under the doctor's guidance to improve your sleep quality.