Epe yoga project, what can I do to get into deep sleep?
What can I do to get into deep sleep?
I heard teacher Fan Deng talk about a book called "Sleep Revolution". It is described in the book that sleep has a cycle, with 90 minutes as a cycle. It is in one cycle, two cycles, three cycles. Apart from the time to wake up, people will feel tired. That is to say, the sleep time should not be calculated by the hour, but by the cycle, according to the usual eight hours of sleep a day, the cycle is about 4 Mel 5 cycles. As long as the sleep time is in the cycle, even if less than 8 hours, will not feel particularly sleepy. After listening to this book, I put it into practice against the theory, that is, I remember the time when I go to bed at night and look at the time when I get up in the morning. I really feel that the theory in the book is reasonable. For example, I go to bed at 11:30 in the evening, then toss and turn in bed for 30 minutes, go to sleep at 12:00, and wake up at 7:30 in the morning. I really think people are in a state of mind. So I think as long as the sleep time is in the cycle, it is a deep sleep.
It's a little difficult to sleep deeply. Because nowadays people have a lot of pressure in their lives, such as car loans, housing loans, daily expenses, as well as children's education expenses and human courtesy. It would be nice for people to fall asleep on time now. Unless you have a rest at night, relax, listen to some light music, stay in a good mood, put aside all your troubles and enjoy your own unique time.
Sixteen prickly ash, three ginger, two tablespoons of salt and two taels of liquor. Soak these four things in a foot wash basin and put your feet in when the water temperature is not hot. Soak them for about 15 minutes every night, promoting blood circulation and removing blood stasis. Usually pay attention to cold protection and warm, more exercise waist, good for the body, hope to help you
Sleep first, the quieter the mind before going to bed, the easier it is to enter sleep, the better the state of mind, the better the quality of sleep, so the core of entering deep sleep is a good state of mindset. In fact, sleep quality is the reaction of physical and mental state. If the body is uncomfortable, the quality of sleep must be greatly reduced. If the body is physically and mentally happy, the quality of sleep can be guaranteed.
How to calm down your mind? In fact, you need to empty your mind before going to bed, relax your consciousness, relax your nerves, and relax your body. You can train your ability to relax through meditation, deep breathing and other ways.
You can also sleep in the air over your head and neck, clear your brain, get rid of all thoughts, and let your consciousness go into a trance for a while, which is a good way to help sleep.
However, any training is based on persistence, habit becomes natural, naturally turns into conditioned reflex, can not expect quick effect, for sleep, the pursuit of fast is counterproductive.
Brief introduction of the author: Youfei, jianghu people: the master, well-known insomnia rehabilitation training instructor, the book "acting Psychology"
Welcome to follow, communicate and communicate.
If you have nothing to worry about, it will be a good sleep in the world.
In order to figure out why I had insomnia last night, I lost sleep decisively again tonight.
The following suggestions hope to help you get into deep sleep 💤. Have a good dream tonight!
Keep the room cool.
1: don't use your cell phone, computer or iPad before going to bed.
Class of electronic products! The screens of these things will give people
A kind of "blue light" irradiation affects the secretion of melatonin.
Willing to sleep.
2: take a cold bath. The average life expectancy of the Japanese exceeds that of most ethnic groups. Studies have shown that their habit of taking a bath before going to bed can boost melatonin production and prolong life. Felix suggests taking a 10-minute cold bath an hour before going to bed. In this way, you will become more calm during sleep. Don't take a cold bath too close to sleep, or the norepinephrine and adrenaline in the body will rise at the same time, making it difficult to fall asleep.
3: in order to ensure a good sleep, it is best not to engage in it at night
Do strenuous mental work and don't drink before going to bed.
4: if you can't calm down, you can change your state by meditation before going to bed.
5: we often have the idea that we should sleep eight hours a day. In fact, you must sleep for 8 hours is only an average, not with all lines, do not be kidnapped by the length of time. Sleep time is not important, sleep efficiency is important.
6: many people think that the quieter it is, the more helpful it is to sleep. when there is a sound, they worry about not being able to sleep. in fact, if it is difficult for you to fall asleep, you might as well listen to the white noise or whisper before going to bed.
7: if you wake up midway, don't force yourself to go back to sleep.
You should get up immediately. It's not scary that you can't sleep. You can't sleep.
Anxiety is scary. Get up and read a paper book or something.
Maybe you'll be sleepy after a while.
8: not the more expensive and comfortable mattress is a good mattress, there is a test standard is that you lie on your side without pillows, the whole spine is in a straight line, such a mattress is suitable for you.
9: clean the sheets every week.