What do I do to Calm Stress and promote sleep? For most people nowadays, it is easy to have some sleep problems, such as insomnia. Many people have difficulty falling asleep for a long time every night and are accompanied by a series of discomforts such as headaches, palpitation, irritability, and anxiety.
If this phenomenon occurs for a long time, the health of the brain, heart, blood vessels, nerves, and other parts will be affected, the immunity will also be rapidly reduced, and the probability of suffering from various diseases will be relatively increased.
Therefore, for people who have repeated insomnia, we must pay attention to early treatment and conditioning. So, tossing and turning at night and unable to sleep, what should I do?
What should I do to Calm anxiety and promote sleep
1. Exercise more during the day
For people who often suffer from insomnia, it is necessary to increase the amount of exercise during the day, especially in outdoor sports, such as running, climbing, going up and down stairs, cycling, playing ball, etc.
When exercising, people’s body temperature will rise rapidly, which can delay the decline of body temperature and make people particularly energetic during the day. When entering the night, the body temperature will drop rapidly, which will make people feel more sleepy. When you go to bed at the right time, you can quickly fall asleep.
Moreover, when exercising, it can also make the body feel tired, which will make people extremely sleepy at night. It is easy to fall asleep in a short period of time and enter a state of deep sleep.
2. Eat more sleep-promoting foods
For people who often suffer from insomnia, it is necessary to drink some milk every day. Milk contains a large amount of tryptophan, which is a sedative, which can regulate people’s nerves, relieve some bad emotions, and can play a role in sedation, soothe the nerves, and promote sleep.
And milk contains a lot of calcium, calcium also has a soothing effect on the nerves. In addition to milk, you can also eat some lotus seeds, longan, millet, walnuts, bananas, honey, and other foods.
These foods have the effect of calming the nerves, nourishing qi and blood, and promoting sleep. If anxiety occurs, foods rich in B vitamins can be appropriately supplemented.
3. Reduce mental stress
Excessive stress is the main cause of insomnia in the modern population. Whether it is students, office workers, or some middle-aged and elderly people, there are a lot of study and work tasks every day, and there will be many trivial matters in life.
These things will increase the pressure on people, which will lead to abnormal hormones, which will cause endocrine disorders, and the nerves will be stimulated accordingly. Therefore, for people with insomnia, we must pay attention to reducing some mental stress, and we must learn to adjust our mentality.
When you are anxious at night, you can turn on a night light to read a few pages of a book or listen to soothing music, which can effectively reduce anxiety and promote sleep.
4. Reduce the stimulation of tobacco, alcohol, and tea
No matter what kind of people they are, when insomnia occurs, they must not smoke, drink alcohol, or drink strong tea or coffee.
Cigarettes contain a lot of nicotine, and alcohol contains a lot of ethanol, which can stimulate people’s nerves. The caffeine contained in strong tea and coffee can also cause strong nerve stimulation, which can cause repeated insomnia. All in all, if you toss and turn at night and can’t fall asleep in your daily life, you must pay attention to your life conditioning work.
In addition to the above “two more and two less”, it is also necessary to pay attention to the adjustment of the sleeping environment and avoid noise, odor, or some strong light. And don’t overeat, drink too much water, or do strenuous exercise every night before going to bed.
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