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No anxiety, no fear, no insomnia, feel your calm

How to improve insomnia without medication

How to improve insomnia without medication

A few years ago, my work was particularly stressful, and for more than a year, I often couldn't sleep through the night. I tried countless methods and finally got back my long-lost sleep. Now I have been able to work regularly and usually sleep every day for half a year. I have a lot of energy every day. My colleagues said I am like a superhero, almost like the decrepit me I was before.


I finally got this sense of control over my life back, but only I know how complex this process is.

This article refers to 5 books on sleep and two years of experience fighting insomnia, a little written record of personal victory over insomnia.


Ways to fall asleep fast

I don't know if you have this feeling. When you lie in bed, the brain is like a movie. It replayed all the good and bad things that happened today.

When we encounter such a situation, the brain becomes more and more excited, which causes us to have difficulty falling asleep. The following methods can quickly allow you to stop overthinking and calm down.


1. Find a relaxed position to lie down

Lie flat on your bed and let all parts of your body relax.


2. Focus on your breathing and notice how you feel

Each time you breathe in, draw the air into your lungs ultimately. Likewise, exhale the gas completely when you exhale. You can think of your lungs like a sponge. By squeezing your diaphragm, you will completely clean out the exhaust gases, including carbon dioxide.

3. Relax every part of your body

Each time you exhale, you should feel the relaxation of every muscle from your head to your toes. Focus on one part of your body at a time, such as your head, face, neck, shoulders, arms, hands, fingers, torso, hips, and then legs, feet, and toes.


It would be best if you drove away all the stress stored in your body. Then take a short time studying your body and doing your best to relax those parts that are still stressed out. When you have a feeling of relaxation, you can adjust your breathing to a normal state. The entire relaxation process takes about two minutes.


4. Be aware and accept

It doesn't matter if you feel yourself wandering off in the process and thinking about something else. Just bring your attention back to your breathing without blaming yourself or feeling remorse.


Focus on sleep environment

1. Avoid working in bed

I especially like to work in bed before, and I would eat some food and watch dramas in bed during breaks. I do not know if there is the same as my little friend? But then I found that the more I did this, the more time I spent in bed, the less sleepy I was. When I want to go to bed, I have the same sense of mental excitement as working.


It is vital to associate the bedroom with sleep and avoid working in bed, surfing the Internet, or watching TV shows. Take the TV, desk, computer, and phone out of the bedroom, and the bed should only be a place to sleep.


2. Prevent the intake of large amounts of blue light before going to bed

The blue light will keep you awake, but computer screens, tablets, and cell phones all produce much blue light. Our daily exposure to these artificial blue lights will make it more difficult for us to fall asleep. 

So the best thing to do is to not look at your phone an hour before bed! I know this may be difficult to do because I am also a workaholic.


But for the sake of my health, I started not to look at the phone computer one hour before bed but chose to write a diary, listen to music, read a book, which is a way to calm myself down. After doing this, I will find that I am more efficient and have better energy to work.


3. The darkness of the bedroom is important

After continuous study and understanding, I found that a dark environment is conducive to better sleep quality. Because when our eyes are exposed to light, the brain produces less melatonin, which helps us fall asleep.


So pull the curtains before you go to sleep and keep your bedroom dark, which is especially critical to improving sleep quality. Of course, we can also wear a pair of eye masks because the sleep mask has the effect of blackout.


4. A quiet bedroom environment is important

I am also sensitive to sound. A slight movement may wake me up. So I choose to wear earplugs when I sleep. If you are not so keen to sound but afraid of being woken up at night, you can also play some nature sounds, such as the sound of waves, the sound of water. They can make people relaxed.


5. Maintain bedroom temperature

I do not know if you have tossed and turned in bed. It may be just because the temperature in the room is too high, if possible, you can open the air conditioning for a while or open the window to get some air.


But be sure to keep your feet warm. The flow of blood transfers heat to all parts of the body. If your circulatory system is not well, your hands and feet will become cold, thus causing insomnia. If this is a problem, putting on a pair of warm socks would be good. At the same time, the foot pads also have the effect of improving blood circulation. It can produce slight heat and enhance the quality of sleep.


Have a deep sleep

Many times we can fall asleep, but the quality of sleep is not good. After we wake up the next day, we feel like we slept for a long time. But we didn't sleep at all because our sleep quality was not good. In addition to the above points, I have summarized some methods that have worked well for me to have a deep sleep and improve my sleep quality.


1. Do not drink alcohol before going to bed

Studies have shown that a small amount of alcohol can make you fall asleep quickly. But it can cause a decrease in the quality of your sleep. It also reduces the amount of time you spend in deep sleep.


2. Nap time should not be too long

It may be a good idea to keep your nap time to half an hour. Scientific studies have shown that a half-hour nap is most rejuvenating without making you feel groggy when you get up.

3. Exercise can improve sleep quality


4. Take a bath 1 hour before bedtime


Finally, suppose you want to maintain a good state of sleep for a long time. In that case, you must have a regular biological clock and keep a normal rest.

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