The following six bills, effective mitigation of women suffer from insomnia

 1, to reduce the intake of caffeine. In addition to coffee, tea, carbonated drinks, used to alleviate headaches, colds and nasal drugs also contain caffeine.

 2, to avoid smoking. Nicotine in cigarettes weaken the idea of sleep, the more the spirit of people.

 3, do not drink. In a few hours before going to bed, drink 1-2 glasses of wine, will make it difficult to fall asleep, or even awakened in the night.

 4, before going to bed to eat less.Before sleep people to eat too much difficulty falling asleep.

 5, regular exercise. Activities during the day and night’s sleep will lead to fewer problems.

 6, taking a nap during the day and less. Even if the rest, preferably not more than 30 minutes.

 Experts recommend:

 In addition to adverse changes in the way of life as much as possible but have to turn to doctors when necessary. Increasing population in the insomnia, the insomnia patients doctors increasingly dare not neglect, as a result of advances in medical technology, treatment of insomnia fewer side effects, short-term use is not harmful.

 The following treatment of insomnia behavioral therapy for most people in daily life from mild insomnia. Cause serious illness such as insomnia, or long-term sleep problems and suffering from insomnia, the need to seek medical treatment. 

1. First of all, confidence-building  Occasionally encountered on the life experience insomnia, do not have to worry too much, I believe that their bodies will naturally adjustment. Physical and mental flexibility were great cases cited in this article, do not sleep for 200 hours, and has managed to maintain a normal physical and mental function, a nights sleep will not cause any difficulty since. After the occasional insomnia, such as insomnia are not worried about the pain, when the sleepy sleep naturally. After insomnia insomnia will be more worried about the matter, the more difficult it is to go to sleep at night. 

2. Arrangements for the law of life  Avoid insomnia the most effective way is to make the laws of daily life, to develop a regular sleep and wake up the habit from time to time in order to establish their own biological clock Late sleep sometimes necessary, is still time to get up the next morning; the event of the weekend holiday, to avoid  oversleep; storage reservoir can not sleep and sleep more useless. 

3. To maintain moderate exercise  To maintain a half-hour a day to one hour of the campaign to a flexible body organ ministries. However, strenuous exercise should be avoided before sleep, some people would like to take strenuous exercise before going to bed, so sleep easy physical fatigue and then, is wrong. 

4. Bedtime relax  Half an hour before going to bed to avoid too much painstaking work or labor. Tomorrow to take the exam, even if no problem with going to bed thinking Before sleep listen to light music to help sleep. 

5. The design of a quiet bedroom  Bedroom noise isolation as far as possible, and cultivate the habit of sleeping off. 

6. Bedtime diet moderate  Before going to bed if necessary, a moderate consumption; milk, bread, biscuits such as food, help to sleep. Over-fed on the negative sleep; and coffee, cola, tea and other drinks with the irritating, especially not conducive to sleep. 

7, sleeping pills were used with caution  Insomnia prescription from a doctor should not go without, that is, using sleeping pills to buy their own materials. Final exams, even if tomorrow night does not necessarily affect the results of insomnia. Although people can and sleeping pills to sleep, but after the second day of drug side effects, but on the physical and psychological disadvantage.  As behavior therapy for the treatment of insomnia can not enter into force, then you will need serious medical care, timely use of standardized, systematic treatment is better.

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(A) going to bed and get up to develop the habit of regular hours

Sleep EEG changes in the brain can be divided into the rest of the depth of sleep and rest the muscles in the body of sleep, about 90 minutes the way for a cycle of repeated conduct. If you suddenly get the depth of sleep will be very uncomfortable sober, on the contrary, if the rest of the body muscles in the stage of sleep to get up, will find exhilarating, therefore, set an alarm clock, the best 90 minutes way for a multiple set. 

 (B) soaking with warm water bath before bedtime:

Soaked in warm water for about 40C for about 20 minutes, you can alleviate the physical and mental tension, so that ease of mind to help sleep. Moreover, daily baths to develop the habit before bedtime, but also implanted in the body “bathing – sleep” behavior of the conditioned reflex. If you can not baths, light also very effective.

 (C) can not sleep when reading or listening to music may wish to:

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 If you think anxiety insomnia how to sleep, but will only add to insomnia, may wish to relax the face of the attitude, thinking forward to: “lay to rest the body so that it!” Or read books, listen to their favorite music, but also the elimination of good way to anxiety.

(D) to create a sleeping environment:

At room temperature 25 degrees in summer, C, 12 degrees C in winter for the best, interior lighting to light or too dark, however, minor as the best light. Moreover, the lighting is best to avoid direct eye to the way indirect lighting such as the face of the wall or floor lamp in the feet can take light low light. 

 In addition, the choice of bedding is also important, mat or blanket to be comfortable, good air permeability of the material mainly to the height of the pillow behind his head 6-8 cm as the most suitable, and the width must be slightly more than shoulders width point.

(E) to enable the stomach to rest:

Full state of the brain would clearly, therefore, eat dinner, if over-fed, there must be time for the two hours after eating stomach to digest things, so the best diet eat eight. If the late dinner, the best things to eat easy to digest. Fasting can not sleep, they can eat small amounts of dairy products, such as hot milk or yogurt, because the calcium contained in dairy products can calm anxiety.

(Vi) moderate exercise:

 Appropriate degree of physical fatigue of sleep can be better about it, but it will go to bed before the campaign and can not sleep because of over-excitement, therefore, may wish to use the evening or on his way home from work to walk the way to increase physical activity. 

 (Vii) aromatherapy: Bedtime can help sleep drinking tea or soak the plants the role of sedative-hypnotic herb, can achieve good results. Try in bed with a small bowl of hot water, drops were one or two drops of essential oil in about 15 minutes before bedtime to inhaled way. If you are anxious, try to use lavender and upset when citrus essential oils can be used, good results.

 (H) relax to imagine: Meditation before going to bed way to imagine himself lying on a large green space, or meditation while singing hot springs and scenery look easy, but also can help themselves relax, sleep more easily.

first,you should ease (loose) yourselves when you are ready to falling asleep,if you think some trouble things,you won’t to  fall asleep

second,make sure you have quiet air when you sleep

third,you’d better  think nothing when you sleep

fourth,make sure you have nothing esle can not be loose

these all my four best sleep aid to solve sleep problems

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