Insomniacs all have the experience of being unable to sleep at night but feeling low of energy during the day. This not only affects work, study and life, but also causes other diseases, which is very detrimental to health. Therefore, insomniacs must not rely on sleeping drugs, but should strengthen self-regulation.
First of all, you must understand your own sleep cycle. Everyone has their own specific sleep cycle. Choose the most appropriate sleep time and method to develop a regular biological clock.
Secondly, do moderate exercise every day, but not at night. Moderate exercise can calm the sympathetic nervous system and is a good way to improve sleep disorders.
Again, choose the right dinner food. For dinner, you should eat more light foods, such as fresh vegetables and fruits, and less spicy foods. Drinking a glass of milk with honey before going to bed can also help you sleep well.
In addition, if possible, take a hot bath before going to bed every night to help yourself establish a regular sleep cycle. Massage can also promote sleep. Insomniacs can lie in bed and relax.
With the acceleration of the pace of life and the increase of life pressure, more and more patients are suffering from insomnia. Comprehensive therapy has a certain effect in treating insomnia. Here are some of them:
1. Health therapy: Massage the temples and Baihui points several times a day, and comb your hair with a health wooden comb for 5 minutes to keep your mood comfortable, relieve worries, and eliminate worries.
2. Diet therapy: Take jujube, wheat, and rock sugar. First, boil the jujube and wheat in water to remove residue and extract juice. Add the rock sugar to the boil and take it once a night.
3. Medicinal porridge therapy: Take jujube, raw meat, rice and appropriate amount of sugar. First, take the rice and cook the porridge. When it boils, add jujube and meat. When the porridge is cooked, add rock sugar and boil it for one or two times. Take 1 dose per day.
4. Umbilical filling therapy: Take Ziziphus jujuba kernel, grind it into fine powder, place it in the belly button, and apply Shangshi analgesic ointment externally to fix it, changing it once a day.
5. Foot application therapy: Take cinnabar, add an appropriate amount of paste and mix thoroughly, put it on the Shangshi analgesic ointment, apply it on the Yongquan point on the sole of the foot, bandage it and fix it, once a night.
6. Foot bath therapy: decoct magnets, chrysanthemums, skullcap, and nocturnal vines in water twice, remove the residue and extract the juice, pour it into the bathtub, and soak your feet for 15-30 minutes while hot, every night 1 time.
******************Methods to treat insomnia**********************
10 Tips for Treating Insomnia
When you are suffering from insomnia, put down the pills (which often have side effects), and in addition to counting, you can try the following methods.
1. Take off the day's things and clothes before going to bed
We don't go to bed because tension and trivial matters prevent us from relaxing. Remember the advice of psychologists: Try to live in the present without filling your mind with painful memories of the past or unresolved problems of the future. Clean up your negative emotions such as anger, grievance and jealousy. Therefore, it is better not to think of revenge plans in your mind at night, but to think of pleasant things.
2. Mozart’s music and the noise of electric fans - the best way to treat insomnia
Compared with other classical music, Mozart’s music is the most effective in treating insomnia. It normalizes blood pressure and pulse and reduces nervous tension. But if you are not a fan of his music, you can also listen to other soothing instrumental music before going to bed.
The best music includes the sound of waves lapping on the shore and the cry of seagulls - it can make you relax. If none of these work, turn on an electric fan and the monotonous hum will make you drowsy.
Three: Walking the dog
First of all, communicating with a four-legged friend will greatly reduce nervousness. Second, whether you want to or not, you have to take it for a walk at night. A half-hour walk before bed can soothe the nervous system. Try to avoid negative emotions and anxious thoughts when spreading. All this will give you a stable dream.
Four: Don’t eat dinner after 7 pm
This is not only good for sleep, but also good for the body. Therefore, if you are not full after dinner, drink some yogurt or eat some fruit.
Five: Take a bath with essential oils or sea salt.
Relax. The water temperature should not exceed 37 degrees Celsius and soak for 10-15 minutes. Then immediately get into bed.
Recommended for you: Practicing Tai Chi can adjust nerve function activities, restore a highly tense mental state, and achieve balance between yin and yang. Therefore, by practicing boxing to nourish the mind, neurasthenia, forgetfulness, insomnia, restlessness and other diseases can be treated.
Six: Make yourself go to bed on time
If you can do this, the problem of insomnia will not exist, because the body already "knows" that it is time to sleep.
Recommended for you: Xiao Li developed the habit of sleeping naked in college. At that time, we lived in a collective dormitory, and girls valued privacy. When the bed curtains were drawn, they created a small world of their own. At that time, girls often exchanged their experiences on beauty and skin care...
Seven: Reading boring books or TV shows - a good method of hypnosis
Quickly fill the brain before going to bed (similar to Memorize a lot of foreign language grammar in one night). An interesting fact: when we feel disinterested and bored, our blood pressure decreases, our energy levels drop, and we feel a strong urge to sleep. On the contrary, when we concentrate, we feel less tired. Therefore, experts advise insomniacs not to work or watch interesting programs at night.
Eight: Eat some caviar before going to bed or feel the cold.
You can eat caviar with mustard - this method helps many people fall asleep quickly. You can also try another method, although it is a bit cruel, but it is very effective: leave the bed, freeze for a while, endure it for a while, even if you are shivering, and then cover yourself with the quilt. This feeling is like putting a hot water bottle under the bed on a cold day. Comfortable.
Nine: Drink a cup of warm milk or warm honey water before going to bed
Most people will fall asleep as sweetly as a child after drinking it. At the same time, in today's world where "drug supplements are not as good as dietary supplements", if people with insomnia adopt appropriate dietary supplements, in addition to adverse reactions, they will also have a certain hypnotic effect...
Ten: Cultivate sleepiness! !
To maintain a stable and healthy mood, if you want to ensure a stable and comfortable sleep, you must be in a happy mood, calm and relaxed: Therefore, you should try to avoid being too nervous and anxious before going to bed, and make a habit of not watching thrilling movies or movies before going to bed. Books and periodicals are good habits that do not bring worries into sleep.
Adhere to regular sleep. Going to bed regularly and ensuring adequate and reasonable sleep time are the keys to ensuring sleep quality. It is appropriate to sleep 7 to 8 hours per night. It's not advisable to sleep very little every day of the week and expect to make up for it with a long nap on the weekend. This approach makes it difficult to get a good rest.
Exercise regularly When faced with stress, it is often difficult to fall asleep. Regular exercise not only helps to relieve stress, reduce waking up from dreams, and relieve insomnia symptoms, but also prolongs the time of deep sleep. However, it should be noted that exercise should be carried out 2 hours before going to bed, because exercise will increase the body's body temperature and promote The secretion of adrenaline makes people energetic and makes it difficult to fall asleep.
Reject harmful sleep substances, reduce caffeine intake and quit smoking. Caffeine and nicotine stimulate the central nervous system of the human body, excite the cerebral cortex, accelerate breathing and heartbeat, and increase blood pressure, which interferes with sleep; avoid rich and greasy dinners High-fat foods can prolong the emptying time of the stomach, causing stomach fullness and discomfort, and making it difficult to sleep at night. You can drink hot milk before going to bed. Milk contains tryptophan, a biochemical substance that makes people sleepy. Drinking a cup of hot milk before going to bed has the effect of inducing people to fall asleep.
To improve the comfort of the bed, making the mattress thicker and softer will have unexpected effects. Also, keeping warm during sleep is also very important, because the body temperature will drop after falling asleep. If it is not warm enough, It will also affect the time of deep sleep.
If you still cannot fall asleep or the sleep quality is poor after doing the above points, you should see a doctor as soon as possible. You can take insomnia drugs under the guidance of a doctor to improve your sleep. Quality.
Attachment:
This is the information I accidentally found while surfing the Internet the next day, and I will post it to you as a reference.
Although modern people live a material life However, most people are unable to fully enjoy these resources due to their busy schedules. Instead, they suffer from the diseases of modern civilization, among which insomnia is the most common problem.
In fact, there are many reasons for insomnia, including various pressures in life, influences from the external environment, etc. In addition, eating habits and sleep quality are also closely related, so to solve the problem of insomnia, we must start here. You know, in addition to eating well, you also need to eat wisely. In the long run, not only will the insomnia problem be solved, but the body will also become healthier.
Say goodbye to sleepless days
Let’s start with our living habits! There are various ways to help you fall asleep that are simple and harmless to the body. As long as you follow them, I believe you will be able to say goodbye to insomnia soon.
1. Don’t go to bed just because the time is up: If you don’t know when you should go to bed, you might as well let your body tell you. When you keep yawning, rubbing your eyes, and your eyelids become heavier and heavier, it's time to go to bed. If you continue to ignore these signals, sleep will leave you, and when you really want to sleep, you may have to wait another two hours. Also, everyone has different sleep schedules, so if you’re a night owl, don’t waste your time trying to get an earlier bedtime, or vice versa.
2. Don’t play with your schedule: You should eat at a fixed time every day, and the times you go to bed and get up should also be regular. Otherwise, your sleepiness will not be able to adapt and you will not be able to fall asleep when you should. , often want to sleep when you shouldn't sleep.
3. Test your drowsiness: You can learn from the method of the Spanish painter Dali, sit calmly on the sofa, hold a small spoon in your hand, and place a metal plate at your feet. Once you fall asleep, your hands will unconsciously relax, and the sound of a spoon falling under a metal plate will wake you up and refresh you. It turns out that when a person closes his eyes, 90% of the thoughts in his mind will disappear naturally. If you're not sure whether you're sleepy or not, this method can help you understand how sleepy you are.
4. Take a nap before lunch: If the above method does not attract you, you can try taking time to take a nap in the office every day. The method is to sit comfortably at your desk, cross your arms behind your head, and rest your head on it; or (if there is room) lie down comfortably, close your eyes and rest for five minutes. Don't rush, just let your whole body relax. Even if it is only five minutes, it has a good effect of restoring your physical strength and can help you fall asleep easily at night.
5. Nap regularly on weekends: Everyone knows the benefits of napping, but sometimes it’s really hard to find time to take a nap. However, when it comes to resting on the weekend, you can enjoy half an hour to two hours of sleep to make up for the lack of sleep time during the week.
6. Cancel one night of fitness exercise: In this way, even if you go to bed late one day, you don’t have to worry about affecting your normal sleep schedule. Although exercise can relieve stress, excessively intensive and intense exercise at night will affect sleep quality.
7. Practice Qigong: Use this method to soothe your mind, calm your nerves, and eliminate fatigue. Gradually, you will learn how to help you fall asleep through Qigong exercises.
8. Develop the habit of walking after dinner: This is not only an effortless leisure activity, but also beneficial to gastrointestinal motility and digestion.
9. Practice yawning: If you feel like sleeping when you yawn, try forcing yourself to yawn to relax your nerves.
Especially when stretching is also included, you will fall asleep more easily.
10. Drinking herbal tea: passionflower, hawthorn, carrot, basil, amaranth, lavender, etc. In addition to having a calming effect, drinking a cup before going to bed every night can also help you fall asleep.
11. Advance dinner time: This will prevent the night from feeling particularly long, and avoid going to bed with a stomach that is still undergoing digestion work. If you really can't eat early, keep at least two hours between dinner and bedtime.
12. Don’t eat too much for dinner: You should eat an appropriate portion in a controlled manner, and focus on light, easy-to-digest foods. At the same time, you should also avoid eating overly sweet desserts such as honey, cola and other high-sugar foods at dinner time to avoid indigestion.
13. Don’t drink too much water before going to bed: You can replenish more water during the day, but once it passes 6 p.m., you should try to eat as little liquid as possible.
14. Say no to irritating foods, alcohol, coffee, tea, etc.: Although most people know that they contain caffeine, they still can’t resist. However, I still have to remind you that the reason why Arabs call coffee kawa is because it has the effect of stimulating the nerves and refreshing the mind, which is very detrimental to sleep.
15. Eat more apples, lettuce and dairy products: The above foods are rich in vitamins and enzymes, which can help sleep, among which dairy products are the best; and among dairy products, high-quality sour milk whitens Cheese is best. On the other hand, avoid greasy red meat, meat-saturated products, spicy spices and condiments, etc.
16. Homemade white sesame paste: White sesame has a calming effect, so eating more can help you sleep.
17. Isolate noise: If you are a person who wakes up easily, you can use earplugs to plug your ears at night, or install double-layer glass with sound insulation effect on the windows of the room, or lay carpets, Install soundproof ceilings, etc. Although it is usually unfamiliar sounds that wake us up, the noise around us actually has a significant impact on sleep quality that cannot be ignored.
18. Laugh several times a day: Laughing is a natural and spontaneous action. It has the function of balancing the brain nervous system. For some people, one minute of laughter can be as effective as forty-five minutes of physical exercise.
19. Choose a larger mattress: This way you will have more room to turn around when sleeping. Of course, you need to consider whether the actual living environment permits it.
20. Find a suitable position for your bed: According to magnetic field theory, the position and direction of the bed will affect the quality of sleep. If your bed head is not currently in the north, move it to the appropriate location quickly. In addition, the position of the head when sleeping must not be in the west.
21. Check the humidity of the room: It is best to maintain the indoor humidity between 50% and 60%. If we use an air conditioner to adjust the indoor humidity, the humidity will be reduced by half, so you only need to You may feel dry mouth, difficulty breathing, and affected sleep.
22. Change the color of the room: If you happen to want to change the color of the room, you can consider the blue series, because this color can help us sleep.
23. Avoid placing green plants in the room: because plants that breathe at night will rob you of oxygen.
24. Soften the lights in the room: Dim lights help cultivate sleep mood. Before turning off the lights completely, slowly dim the lights in the room, or close your eyes for a few minutes so that sleepiness will gradually come over you.
25. It is best to maintain the room temperature at 16°C to 18°C: When sleeping at night, do not close all the windows to maintain indoor air circulation.
26. Use water therapy: If your insomnia is serious, you may need to use special methods to improve it. Treatments include hypnotherapy and relaxation in the heated pool and spa.
27. Full body massage: Massage the whole body with neutral lotion or lavender or orange blossom essence, especially focusing on the soles of the feet and temples.
In addition, spread your fingers slightly and massage from the chin to the forehead, and then from the top of the head to the back of the neck; you can also gently massage around the eyes.
28. Breathing exercises: Breathe gradually through the abdomen (don’t take a big breath too hard or suddenly), then exhale, and then inhale again after about two seconds. This breathing method can calm the nervous system. Try repeating this exercise while lying flat on your back before going to bed until you start to feel sleepy.
29. Put your hands on your stomach easily: the temperature of your palms can make the organs around the abdomen, including the intestines and stomach, operate more slowly, while the blood circulates smoothly.
30. Hypnotherapy: This method can relieve stress and physical tension. When a person begins to enter a sleep state, vision, smell, taste, touch and hearing will temporarily lose their function in sequence. Hypnotherapy can temporarily disable your five senses and help you enter sleep easily.
31. Take a hot bath before going to bed: the water temperature can slowly increase from 35℃ to 39℃. If you like, you can add a few drops of plant essential oil to the water, but this will only increase the fragrance and has no special effect. If you don’t have time to take a bath, soaking your feet in hot water before going to bed is also a good idea. This can not only regulate your body temperature, but also help relax the nerves in your temples.
32. Relax completely: You can try to close your eyes, relax completely, and then imagine that you are enjoying a shower - the water is slowly flowing down from the top of your head, and the fatigue of the day disappears. . Another option is to sigh deeply and imagine that you want to sleep.
33. Three hours before going to bed, avoid excessive brain activities: you can read articles with light and interesting content to help your nerves relax a little and cultivate your mood for sleep.
34. Try not to arrange important appointments early the next morning: If you have the idea of ??going to bed late when you go to bed, or are afraid of being late for an appointment the next day, your brain will not be at peace.
35. Recall previous experiences of sleeping well: Don’t underestimate this method, it can help you prepare for sleep.
I usually drink a glass of pure milk and honey before going to bed (Beezhiyu’s longan honey has a soothing effect).