《7-Day Scientific Sleep Aid Plan | Naturally Improve Sleep Quality》
Common causes of insomnia (such as stress, irregular work and rest schedules, etc.) are known. Short-term insomnia can be alleviated through behavioral adjustments.
“Small changes lead to big improvements” Start sleeping well tonight
First adjust your diet
millet porridge, yam and pumpkin porridge,
avoid smoking, alcohol, fried and spicy food. Especially at night.
Day 1-3: Environment and Habit Optimization
- Stay away from blue light 1 hour before bedtime (with alternative activities: meditation/paper book reading).
- Set a fixed wake-up time (even on weekends) to adjust your biological clock.
Day 4-7: Physical and mental relaxation training
- 4-7-8 Breathing Method Progressive Muscle Relaxation Exercise + (α Brainwave Music)
- Preparation Posture:
Keep sitting or lying flat, with your back straight, and your hands relaxed on your abdomen or thighs. Close your eyes or look forward to avoid external interference. - Breathing cycle:
· Inhale (4 seconds): Inhale slowly through your nose, feel your abdomen bulge slightly, and keep your chest relaxed.
· Hold your breath (7 seconds): After inhaling, close your mouth and keep your breathing still. Avoid excessive force or shrugging your shoulders.
· Exhale (8 seconds): Exhale slowly through your mouth, making a slight “huh” sound, and try to empty the air in your lungs.
· Repeat the cycle: It is recommended to complete 4-6 sets of cycles (about 5 minutes) each time, and it can be extended to 10 minutes after gradual adaptation. - Frequency recommendation:
Practice 2-3 times a day, especially before going to bed or when you are under great pressure.
If your insomnia problem lasts for more than 1 month, it may be a sign of chronic insomnia. You can combine it with Traditional Natural Herbal Therapy–Say goodbye to insomnia
