What to do if I have shallow sleep all night

The biggest rest time for people is sleeping at night, which replenishes the energy consumed by the body. The purpose is to give yourself good energy the next day to solve the problems encountered in daily life. This shows that his condition can be mainly divided into three types: deep sleep, light sleep and insomnia. Sleeping soundly is a great thing for everyone, but there are many people in life who sleep at night. It is easy to be excited by external things. For example, a small sound or a little noise will wake him up from his sleep and keep him awake. So what should we do if we always have shallow sleep at night?

1. Don’t be afraid of sleeping pills. Sleeping pills are not drugs. In fact, most sleeping pills are very safe, have fewer side effects than cold medicines, and their effectiveness only lasts for 6-8 hours, which will not affect your life the next day.

2. Psychological relaxation treatment method: one inhalation and one exhalation is one breath. Exhaling is called out-breathing, and in-breathing is called in-breathing. Paying attention to breathing regulation can effectively relieve people's insomnia and be more conducive to people's sleep.

3. The first thing you should do is to prepare a comfortable bed and quilt, place the quilt in a relatively comfortable position, and massage the body from top to bottom. When massaging, as long as you are familiar with the techniques, master the essentials of massage and the speed requirements, such massage can promote people's sleep very well.

4. Sleeping too long during the day, feeling excited at night, and waking up easily during sleep. Each sleep time during the day should not exceed 3 hours. Appropriately extend the interval between two sleeps to avoid reversing day and night.

5. Relax for half an hour to one hour before going to bed. You can listen to music, take a hot bath, read novels, and watch TV. Don't be too excited or nervous before going to bed, and create a good sleeping environment.

6. Don’t wear too much or cover yourself too thickly.

7. The bedroom should be well ventilated and the temperature should be comfortable (around 20 degrees). The bedroom should be dimly lit and do not sleep with the light on. The mattress and pillow should be comfortable. Then, don't work or play in the bedroom.

8. Maintain a regular biological clock, try to go to bed and get up at regular times, and do not take a nap after 5 pm.

9. Cover the windows with thicker curtains to prevent the sunlight from waking you up, or wear an eye mask.

10. Wear noise-canceling earplugs to avoid noise. Or use white noise to reduce the impact of other noises, such as turning on a fan while sleeping.

Causes of shallow sleep

1. If you are still thinking about problems before going to bed, especially logical problems, it is easy to cause shallow sleep, especially frequent dreams. Being excited before going to bed can also lead to insomnia.

2. If it is too hot, you will easily wake up feeling weak. If it's too cold, it's easy to have to go to the bathroom in the middle of the night. Or it's too cold and your body becomes stiff when you sleep.

3. Light can easily cause early awakening. I woke up feeling dizzy. But if it is too dark, it will easily lead to a deep sleep and you won’t be able to wake up for a long time. I have now changed the curtains at home to white, but I wear an eye mask to sleep every day.

4. Noise, especially mechanical noise, such as air conditioning noise and car noise on the road, can easily pull people out of deep sleep.

5. Sometimes I have very strange dreams that continue to happen. However, in most cases, this is caused by external environment. There are very few cases where nightmares cause shallow sleep.