Post Date December, 02 2023
▲ Summer is the peak period of insomnia. Most men will have difficulties in falling asleep, dreaminess, easy to wake up from shallow sleep, short sleep time and other phenomena. They will have headaches, dizziness, memory decline, loss of appetite and other phenomena due to lack of sleep for a long time. This is mainly because the days are long and the nights are short in summer, and people's sleep time will be correspondingly reduced. Many people will wake up earlier than usual with the advance of dawn. Secondly, the weather is hot in summer, which is easy to produce irritability. If it is difficult to fall asleep, it will be more difficult to overcome. In addition, many people like to go out for leisure on summer nights, which automatically delays the time of night rest, leading to the disorder of sleep patterns.
▲ Early mild insomnia can be completely eliminated through self-regulation. Self-regulation includes psychological and physical aspects.
How to recuperate the psychology of insomnia in summer can refer to the following points
▲ First of all, don't take sleep seriously
Sleep is the best way to rest the brain and body, but physical labor and exercise are also the best way to relax the body and mind. If you haven't slept well the night before, you can take a hot bath in the morning and go out to exercise. You will have as much energy. Insomniacs often think that sleep is the most important thing in life, and all they think about is how to sleep well. They don't understand that sleep is to ensure health, health is to work, and work is not to sleep, that is, sleep is not the goal of life. In addition, people only need 2-4 hours of deep sleep every day, and the rest are sleep with dreams. If a person does not sleep for a night, it can cause mental collapse in 3 days, and it can cause death in 5 days. But some people say that they haven't slept for many years, but their thinking is still normal. So his insomnia is not as serious as they think. People should believe in their own vitality.
▲ Secondly, when insomnia occurs, take a natural attitude
Sleep is the natural response of the human body. Don't artificially control it. When you don't control your emotions and thoughts, you will naturally fall asleep after 20 minutes. Some people are particularly afraid of being unable to sleep, and some are always afraid of waking up in the middle of the night and having difficulty falling asleep. The more afraid they are, the more awake they will be. They also feel nervous about their own fear, resulting in a vicious circle. Normal people also wake up in the middle of the night for various reasons. The difference is that normal people have no fear and rejection, do not introspect and hate themselves, and fully accept their natural state, so that they can relax.
▲ Third, don't deliberately sleep
Many insomniacs always feel that they don't sleep well at night. They need to sleep as soon as they have time in the daytime. The more sleep they sleep in the daytime, the more they can't sleep at night. It's better to take part in outdoor physical activities and relax, especially before going to bed, do more simple and boring physical activities such as walking, climbing stairs, jumping rope, washing clothes, mopping the floor, and go to bed when tired, and then go to sleep in a natural state of relaxation.
How to regulate the physiology of insomnia in summer can refer to the following points
▲ First, work and rest regularly
Develop good sleep habits, form regular sleep time and avoid staying up late. The daily time of falling asleep is determined by the time of waking up in the morning. Many people go to bed late at night, and get up the next day and push it to the morning or even noon, which forms the day and night reversal of sleep. To return to the normal law of day and night, you need to gradually advance your time of getting up, and keep awake for 16 consecutive hours after getting up, and take a nap or sleep for no more than half an hour. Exercise properly when awake to promote metabolism, and consume energy to naturally produce drowsiness.
▲ Next, the temperature in the control room
It is necessary to pay attention to the sleeping environment. You can properly turn on the air conditioner to reduce the dry heat, but the temperature should not be too low. Especially after sleeping, the heat production of the human body is reduced. Too low temperature is easy to cause a cold.
▲ Third, pay attention to diet
Avoid overeating fruits with too much water, such as cold drinks or watermelons, before going to bed. Otherwise, it will increase the body burden during sleep and affect the quality of sleep. The diet should be light and less greasy. Eat more food that is easy to digest and replenish water, salt and vitamins.
▲ Eat more carbohydrates for summer dinner
Dinner is good for food. It is not only good for health, but also helps you sleep. Foods rich in B vitamins: such as animal liver, milk, eggs and other foods rich in vitamin B12 can maintain the stability of nervous function, help eliminate anxiety and sleep. Wheat, cabbage and other foods rich in vitamin B6 can help synthesize serotonin in the brain and help to sleep.
