Can't sleep, feeling irritated and upset

There are 24 hours in a day, and sleep accounts for one-third of it. Getting 8 hours of sleep every day can make us healthier and more energetic the next day. However, due to various pressures in life in today's society, few people can ensure healthy and deep sleep. Some people want to sleep but cannot, and are accompanied by symptoms such as irritability and mental blockage. So why is this happening? How can I fall asleep well?

Many factors can cause insomnia, so to treat insomnia, we must find out the cause and treat it accordingly.

Reason one: emotional fluctuations. Angry, changing environment, feeling stressed, etc.

Reason two: disease. Nerve, heart, cervical spine, brain, stomach diseases, etc.;

Treatment:

1. “No Sleep” Method

The "No Sleep" method: suitable for people who wake up when lying down

This method seems inhumane, "I'm already suffering from insomnia and I'm physically and mentally exhausted, why do you want me to stay awake?" But it is the best way to solve insomnia. This method is not suitable for "night owl" type insomnia because it is not time to go to bed yet! “No sleep” means telling yourself that you can’t sleep unless you feel sleepy.

The specific approach is:

1. Go to bed when you feel like sleeping;

2. Within 10 to 15 minutes, if you don’t fall asleep, get out of bed and read a book or watch TV. Read books that are easy to pick up and put down, or read articles that are easy to understand, such as short stories, comedy stories, or stories you liked in your childhood.

Or write down the thoughts that you can't stop thinking about. If you don't feel sleepy, don't stop. If you still can't fall asleep when you go to bed again, then get out of bed and concentrate on repeating what you just did.

3. No matter how well you sleep at night, set the alarm clock to wake yourself up on time in the morning;

4. Do not take naps during the day. Even if you feel sleepy, you must tell yourself that you can only rest when it is time to go to bed at night.

2. Drink a glass of warm milk

The calcium in milk is a calming substance. Drinking warm beverages is a good habit that can relax the body and feel like a reward at the end of the day.

Milk contains two hypnotic substances. One is L-tryptophan, the raw material that promotes the synthesis of sleep serotonin. Due to the effect of L-tryptophan, people often only need a glass of milk to fall asleep. The other type is peptides that regulate the body's physiological functions, including several "opioid peptides". These substances can bind to the central nervous system or peripheral opioid peptide receptors to exert an anesthetic and analgesic effect similar to opium, making the whole body feel comfortable, facilitating sleep and relieving fatigue, and will not cause addiction. The hypnotic effect of milk is particularly obvious for people who suffer from neurasthenia due to physical weakness. Therefore, you can drink a glass of warm milk before going to bed.

3. Take a bath before going to bed

Take a bath before going to bed to relax your body, as bathing can increase your body temperature and make you sleepy. Make it a habit to take a bath before going to bed.

However, please note the following issues:

1. The water temperature should be between 37 and 40 degrees Celsius. Above 40 degrees Celsius will speed up the heartbeat, stimulate the sympathetic nerves, make people too excited and difficult to fall asleep. A body temperature rise of 0.5-1 degrees Celsius after taking a bath is conducive to entering deep sleep. If the body temperature rises by more than 2 degrees Celsius, it is not conducive to falling asleep.

2. The best time is to soak in warm water at 37-40 degrees Celsius for 20-30 minutes. People tend to fall asleep more easily when their body temperature drops, but their body temperature will rise after taking a bath, so it is best to wait for a while after taking a bath and then go to bed after the body temperature drops.

4. Keep your mood stable before going to bed

Keep your emotions stable before going to bed, put your worries aside for the time being, don't think about them, close your eyes and fall asleep quietly.

Don't let your mind wander, there are things we can discuss tomorrow. Take deep breaths and listen to slow music or songs that are not exciting, so that your chaotic mood can be calmed down with the rhythm of the music.

5. Stay away from TV and computer one hour before going to bed

Stay away from TV one hour before going to bed, because the flickering light from the TV screen can excite your nerves and affect your sleep.

Using a computer before going to bed may have an adverse effect on your sleep. Studies have shown that body temperature rises during daytime activities and drops during nighttime sleep. If the temperature difference between the two is large, it is easier to get deep sleep. People who have light sleep usually have a low body temperature during the day and a low body temperature at night, resulting in a small temperature difference between their nerves.

The temperature of the brain will gradually rise from 6 o'clock in the morning, then moderate in the afternoon, reach its highest point at dusk, and begin to drop two or three hours after nightfall until the lowest point of the day in the early morning.