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如何快速入睡?10个小妙招助你改善失眠

发布日期：2021-10-09 14:54:36编辑：森林

失眠症是当今一种非常常见的疾病，几乎每个人或多或少都会有失眠问题，失眠会引起睡眠不足、早醒或睡眠质量差等，严重影响第二天起床后的状态。那么，睡不着的时候还有什么有效的方法能改善入睡困难呢？接下来小编就给大家分享能让你快速入睡的10个小妙招，感兴趣的来了解下吧。
1.睡前泡脚：我们的脚部有着非常多穴位链接着我们人体的神经，对于有着失眠情况的小伙伴而言，每天晚上泡泡脚，能够缓缓一天的奔波劳累。还能够使得一天紧绷的神经得到放松。在这时候就会很容易找到睡眠的感觉，同时也会更容易入睡。
 
2.呼吸减慢法：失眠的最大敌人就是脑中的纷乱思绪。特别是当我们日常生活发生比较大的情绪波动时，我们躺在床上越强迫自己不去想，反而更容易陷入其中。这时，我们可以放弃抵抗，选择把精神集中于自己的呼吸，同时在心中对自己说，放松，先从手指脚趾四肢放松，再到手臂小腿大腿，再到身体肩膀脖子，最后到脑袋。
 
在这个过程中，你会感觉到身体逐渐在入睡，你会慢慢感觉到疲惫从周围向你蔓延，那些纷乱的思绪也不知道跑哪去了，只剩下关注的呼吸，最后，当你觉得OK时，对世界说声晚安，就可以沉沉睡去。
 
3.抱个抱枕：有些人是因为缺乏安全感而难以入眠，睡觉时整个人喜欢躲进被窝，这样的，可以试着抱着抱枕或者是毛绒玩具入睡，若是怕黑的，可以在床前放小夜灯。
 
4.回想法：躺在床上努力回想自己的一天，尽量不要放过任何细节。这种方法是因为你在回想过程中，视觉和听觉都会高度集中，从而调节脑部神经到适合睡眠的最佳状态。
5.聆听音乐：舒缓的音乐不仅有助于放松身心，还能够改善失眠。当身体精疲力尽又睡不着的时候可选择播放一些舒缓纯净的音乐。
 
6.挤压放松法：平躺在床上用鼻子做深呼吸，同时并拢脚趾进行弯曲挤压动作，到达忍受顶点之后再慢慢放松，如此反复。此法是利用放松全身肌肉可助眠的原理，因为蜷曲脚趾的运动可进一步牵动你大腿、腹部乃至上肢的肌肉，直到你感觉疲倦而迅速入眠。
 
7.睡前不要喝含咖啡因的东西：过量的咖啡因在睡觉前挥发不出来，会导致人体睡不着，即使不在睡眠时间发挥影响，也会导致睡眠不规律。
 
8.极力保持清醒法：如果你发现自己无法入睡，不如反其道而行之，睁大双眼默念“我不想睡觉”从而使自己保持清醒状态，此时你的大脑会对这种阻碍睡眠的行为进行反抗，你也会逐渐感觉眼部肌肉的疲劳从而进入睡眠状态。
 
9.旋转眼球法：闭上眼睛后再逐渐旋转眼球三次。这个方法主要是模拟熟睡情况下双眼健身运动，有助于快速入眠。
 
10.按压穴位法：人的身体有多处穴位进行按摩可有助眠功效。如先用指腹按压眉心处2次，一次20秒，之后坐在床沿，右脚搭在左膝盖处，并用手按压右脚大拇趾和第二个脚趾之间的穴位，最后，再按压右脚第二脚趾趾甲正下方的穴位即可。
以上快速入睡的10个小妙招是以调整为主，主要是要保持一种良好的心态，平时要有比较健康的生活方式，如果是失眠严重的患者也可以在医生的指导下服用安眠镇静的药物，待到养成良好睡眠循环生物钟后再减少药物的使用。
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