1、选择一个能让自己全身放松的卧姿,一般主张向右侧卧,微曲双腿,全身自然放松,一手屈肘放枕前,一手自然放在大腿上。
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2、饮一杯热牛奶,能增加人体胰岛素的分泌,促使大脑分泌促进睡眠的血清素;同时牛奶中含有微量吗啡样式物质,具有镇定安神作用,从而促使人体安稳入睡。
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3、闭上眼睛静静入睡。进行深呼吸,听节奏缓慢的轻音乐或歌曲,使混乱的心情随着音乐节奏缓和下来。
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4、脚底有很多人体器官的反射区,上床前以40℃~50℃温水洗脚后,搓揉脚底片刻,能刺激脚底反射区,调整各脏器的功能,使之运行协调而有助人体生理作息规律的恢复。
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5、适宜的按摩也有助睡眠。躺在被窝里难以入睡时,将一只脚的脚心放在另一只脚的大拇趾上,做来回摩擦的动作,直到脚心发热,再换另一只脚。这样交替进行,大脑注意力集中在脚部,时间久了,人也累了,有了困意,就想入睡。
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参考资料:/env.people.com.cn/n/2014/0430/c1010-24959804-13.html"target="_blank"title="人民网-晚上睡不着怎么办?14个小妙招有神奇催眠功效">人民网-晚上睡不着怎么办?14个小妙招有神奇催眠功效