How to deal with total insomnia at night
How to deal with total insomnia at night? With the development of society, there is great pressure in life and workplace. Nerves are tense during the day, but no sleepiness at night. , or stay up late with revenge, which harms the body. Below I have sorted out how to deal with insomnia at night. How to deal with insomnia at night 1
I always have random thoughts before going to bed at night. This has caused people to be troubled by insomnia, repeating a vicious cycle, which will also affect their normal life. As a result, many people are increasingly reluctant to go to bed early at night and cannot fall asleep anyway. Moreover, there are many people who don’t know that they have insomnia and always think that they are not sleepy.
What are the criteria for insomnia?
Although insomnia is very common among modern people, there are also many people who think that they are not insomniac, but just used to sleeping at a certain time. In fact, it is very simple to know whether you have insomnia, just set an alarm clock for 40 minutes before going to bed. If you don't fall asleep after closing your eyes for about 40 minutes after getting ready to go to bed, and if you keep thinking about a lot of things in your head, you have insomnia.
Moreover, medical insomnia is not what everyone thinks: being unable to sleep all night long, having difficulty falling asleep, having frequent dreams at night, shortening sleep time, and often waking up very early in the morning. These symptoms are all symptoms of insomnia and sleep disorders. It is not just the kind of insomnia that everyone imagines.
I always have random thoughts before going to bed. What should I do if I keep having insomnia?
It is recommended to seek timely treatment with traditional Chinese medicine. Most people with insomnia can choose to eat sleep-aid foods to improve sleep quality. Proper exercise and sweating can improve sleep quality. However, if people enter menopause, both men and women will experience frequent insomnia due to the decrease in hormone levels, which will lead to a decrease in melatonin and lower sleep quality. Therefore, if you have this kind of insomnia, it is best to supplement hormones according to the doctor's advice to relieve discomfort.
Do not eat irritating foods after 4 p.m. If people with insomnia want to improve their sleep quality, they should pay attention to staying away from irritating foods after 4 p.m. For example, chocolate, hot pot, coffee, tea, etc. that contain stimulating factors, especially do not develop the habit of drinking before going to bed, even red wine, which is still wine after all.
Moreover, alcohol cannot help sleep, it can only numb nerves, so it is not helpful in treating insomnia. People can only improve sleep quality by adjusting their sleep time and trying to stabilize their emotions and keep them as stable as possible.
Eight glasses of water a day promotes melatonin secretion. The reason why so many people suffer from insomnia now is related to lack of exercise, slow metabolism in the body, and reduced melatonin secretion. Others often reverse day and night, causing biological clock disorders and reduced melatonin secretion.
People with low melatonin will be unable to sleep and often suffer from insomnia. Eight glasses of boiled water a day can promote the excretion of metabolic waste from the body. It can also enhance the oxygen supply capacity of cells, speed up neurotransmitters, and increase levels of the hormone melatonin. With sufficient melatonin in the body, people can adjust their sleep time well, fall asleep quickly, and avoid waking up early in the morning.
Insomnia is not a trivial matter and must be intervened in time. After all, long-term insomnia can easily lead to depression. Also, for the treatment of insomnia, it is basically not recommended to take sleeping aids, because it is easy for the body to become dependent on the drugs. Unless the situation is really serious and other methods are ineffective, the doctor also recommends that you take sleep aids to improve your condition before taking them. Remember not to take them for a long time.
Safe and effective TCM tips for treating insomnia
1. Add some stuff to the pillow. I believe everyone knows about medicated pillows. It is a measure that uses the medicine in the pillow to help improve sleep. So, what can be added to pillows to help us sleep better?
The chrysanthemum of the Huai Dynasty - leads the yang into the yin, helps sleep and calms the mind. "Compendium of Materia Medica" records that "the chrysanthemum can be used as a pillow to improve eyesight." The active ingredients of chrysanthemum are emitted. The pillow makes people smell the fragrance, which has the effect of introducing yang into yin, helping sleep and calming the mind.
Modern medical research has proven that chrysanthemum has a very good antibacterial effect in dilating coronary arteries. Chrysanthemum is cold in nature. After cold and heat, it can get the fresh air of heaven and earth. It can help sleep, refresh, detoxify, dispel wind, and calm the body. Liver, eyesight and other effects. The chrysanthemums are dried in the sun and put into cloth bags to make pillow cores, which are called "chrysanthemum pillows".
Buckwheat husk - leads yang into yin and promotes blood circulation. Pillows filled with buckwheat husk are also very common. Buckwheat husk pillows can promote blood circulation in the head and effectively improve blood circulation. It supplies blood and oxygen to the brain, thereby regulating the excitatory and inhibitory functions of the nervous system, and has a good alleviating effect on insomnia and migraines.
In addition, it can also help relieve neck pressure and relax neck and shoulder muscles, allowing us to sleep more peacefully.
Today, we bring you this chrysanthemum and buckwheat pillow, which is filled with authentic chrysanthemum and high-quality sweet buckwheat.
Ever since I got it, it brings the yang into the yin, and I feel super satisfied every day when I wake up. My energy is better, and my mind is naturally brighter.
The chrysanthemums stuffed in this pillow come from the source of production - Huai Chrysanthemum Base, located at the junction of Wenxian County and Wuzhi, with a planting area of ??less than 3,000 acres, which is extremely precious.
Here is adjacent to the two mountains of Taihang Wangwu in the north and the Yellow River in the south. The naturally grown Huaiju is of high quality, and it is the birthplace of "Huaiju", one of the four major Huainan medicines.
Every year when the chrysanthemums are in full bloom, the yellow chrysanthemums bloom. They are manually picked and selected, and then sterilized and dried to make them complete, dry, and not prone to insects.
The processed chrysanthemums are put into cloth bags to make pillow cores, which make people smell the fragrance. There is a folk proverb: "Putting a chrysanthemum pillow under your head all year round will make your body light-sighted and unspoiled when you grow old." It is suitable for all ages.
Because chrysanthemums are delicate and must be picked manually, each flower is hard-won. Use it at night when sleeping. The fragrance of chrysanthemums is fresh and pleasant. The temperature and pressure of your head release the active ingredients of chrysanthemums. come out.
The petals of the pregnant chrysanthemum are golden and overflowing with floral fragrance. The petals have natural fluffy resilience and soft and hard comfortable support. Our heads seem to be gently and powerfully supported by a pair of hands, changing every angle. The different intensity makes the originally sore neck instantly feel much more relaxed, and the person slowly falls into a deep sleep.
The chrysanthemum buckwheat pillow uses export-grade plump and sweet buckwheat.
Compared with the cheap tartary buckwheat on the market, sweet buckwheat has good support and toughness, is hollow diamond-shaped, has good air permeability, and is not easy to breed bacteria.
A good pillow uses good raw materials. The combination of chrysanthemum and buckwheat gives the cervical spine two experiences. The pillow feels more elastic and the pillow is comfortable and not easy to deform.
Each pillow fits the curve of the cervical spine, firmly supporting the head, neck, and shoulders, allowing the cervical spine to relax during sleep.
The pillow has a diamond-shaped structure, has a refreshing smell, is breathable and sweat-absorbent, and can change its shape according to the physiological curve of the head and neck. It has 3 cleaning + 1 disinfection, and is not easy to breed bacteria. It can be used all year round. The fabric is moisture-wicking and breathable, has a very comfortable pillow feel, is particularly skin-friendly, does not fade when washed, and has strong sweat absorption properties.
The pillowcase has a fresh plaid design. After working hard for a day, using this chrysanthemum buckwheat pillow is a great blessing in life, especially if you often sit at your desk and suffer from bad cervical vertebrae, sore shoulders and neck, and difficulty falling asleep. A blessing. This pillow weighs 1.5KG and measures 26cmx56cm. It is a moderate size and can be used all year round. Only with a good sleep can you have a good mental state and energy to fight and work hard for your family!
Chrysanthemum Buckwheat Pillow Ear Protection This pillow feels quite ordinary when I get it. I remember that my grandparents used to like to use this kind of pillow. When sleeping on it, it is very comfortable to fall asleep with the faint medicinal fragrance. It's so comfortable and I instantly fell in love with it after using it.
The chrysanthemum buckwheat pillow ear protection model has applied for a patent. All test reports are qualified and very safe. It is very suitable for people with bad cervical spine and frequent insomnia. It can release ear acupuncture points. , improve sleep quality and truly liberate our ears.
When sleeping on your back: open the curled cervical vertebrae, support the neck, and relieve the discomfort of the cervical vertebrae.
When sleeping on a pillow on your side: sleep with your ears just inside the hole, and protect your ears and neck.
Introduce Yang into Yin, and your soul will be calm, and you will naturally be able to sleep peacefully every day, and sleep well to nourish your mind.
Such a good pillow must be used, not only for yourself but also for the elders of your family. It can be used to honor the elderly. Whether for personal use or as a gift, it is very practical. I believe no one will not love it. Get on it.
2. Move every day
Exercise can metabolize cortisol stored in muscle tissue, and can also help balance hormone levels in the body and help sleep.
Do some appropriate aerobic exercise every day, such as walking, cycling, swimming, Tai Chi, yoga, etc., are all good choices.
Once a day, for more than half an hour each time, when you feel most tired, increase your heart rate by 30% to 50% compared to before exercise, and you can achieve good results.
When the body is tired enough, whether to sleep or not is no longer a matter of the brain. You can put all your mobile phones and pads aside and just fall asleep.
The most important thing in life is to be happy. Not sleeping well is harmful to the body and sad. You must pay attention to it ~ How to deal with insomnia at night 2
1. People who often have insomnia at night should pay attention Isolate external interference method, because many people cannot calm down due to sound, light, etc. At this time, you can listen to dull and rhythmic sounds, such as the sound of trains running, crickets chirping, etc., which can speed up falling asleep.
2. For those who have long-term difficulty falling asleep, exercise is a very good method. It is very necessary to choose a treatment method that suits you. Therefore, for insomnia patients, you can choose to jump. Skipping rope and playing badminton are both very good choices.
3. For insomnia patients, attention should be paid to establishing the conditioned reflex to induce sleep, because if this can calm the mind, then you can have a good sleep. What you must pay attention to after the onset of insomnia is But remember not to do too strenuous exercise, this is a very important point.
4. For insomnia symptoms caused by diseases, you must seek medical treatment in time. There are many diseases in life that can easily induce insomnia. It is not difficult to find that these diseases cause the patient to suffer from pain, so the treatment for this type of insomnia must be Be careful.
How to prevent insomnia
1. Don’t eat too much for dinner
Many people now have this habit. They are very busy at work during the day and eat less, but At night, I think about liberating myself, overeating, and filling my stomach, but in the process of enjoying food invisibly, I accumulate the presence of insomnia factors. It can be seen that overeating at night is also a habit that should be avoided during sleep.
2. Regular exercise
You should have a certain amount of exercise every morning and evening, because exercise can improve sleep by relieving the tension accumulated during the day and relaxing the body and mind, but there is no need to deliberately pursue excessive exercise. fatigue. Aim for 20-30 minutes of walking, working, swimming or biking at least three days a week.
3. Don’t drink coffee at night
This has accelerated people’s advocating modern beverage life. Coffee, stimulating drinks, etc. are all substances that catalyze excitement, and this substance plays a role in sleep. It has a very good strangulating effect. Long-term use of these substances can not help but affect sleep, and even produce greater side effects on personal health.
4. Avoid light items
Reduce small light items in the bedroom, especially pendulum-style wall clocks. Such light and vibration can especially damage sleep. The system makes it difficult for people to fall asleep, and they think about problems while sleeping, which intensifies the activity of brain cells, making it more difficult to fall asleep.
5. Live a regular life
Go to bed on time at night and reduce nightlife. Get up if you can’t fall asleep after lying in bed for 20 to 30 minutes. Read some boring books and newspapers and wait until you feel tired. Go to bed when you want; no matter how late you go to bed, you must get up on time in the morning to increase your sleep rate.
How to diet for insomnia
1. Milk hypnosis
This is the simplest and easiest method, and it is also very helpful for health. Before going to bed, make a cup of warm milk, about 250 ml, and drink it. It is very helpful to improve sleep.
2. Drinking vinegar
Vinegar can also cure insomnia. When you are tired and unable to sleep, take 1 tablespoon of vinegar and put it into warm boiled water and drink it slowly. Close your eyes while drinking, and you will fall asleep peacefully in a moment.
3. Walnut kernel porridge
Use 50 grams of walnut kernels and 100 grams of rice.
First, crush the walnut kernels, wash the rice, add an appropriate amount of water to the rice, cook it over high heat until it is half cooked, add the walnut kernels, and cook over a slow fire to make porridge. Walnut kernels have a calming and soothing effect, and using them every night can effectively improve the symptoms of insomnia.
4. Lotus seeds, lilies and corn porridge
Friends who have long-term insomnia can cook this kind of porridge. The method is also very simple. Add lotus seeds, longan and lilies to the corn to make porridge. , drinking it at night has the effect of making people fall asleep. Lotus seeds and longan have a soothing effect, while lily can clear away heat and reduce dryness. Mixing them together to make porridge can calm the mind and have a good regulating effect on insomnia.
5. Decoction of red dates
Red dates: sweet and mild in nature, nourishes the stomach and spleen, and replenishes qi. For insomniacs, use 30-60g of red dates alone, add a little sugar to decoction, and take it before going to bed every night. You can also take 20 red dates and 7 scallions, add 3000ml of water, cook to 1000ml, remove the residue and take it.
6. Wild jujube kernel porridge
First, wash and mash 30 grams of wild jujube kernel, and decoct the juice. Then take 100 grams of japonica rice and cook the porridge. When the porridge is half cooked, decoct the juice. Mix it in and cook together, and the porridge becomes a light meal. Take it warm and make meals every night before going to bed. This porridge is generally used for various insomnia syndromes and has certain effects regardless of the duration of the disease.
7. Use lettuce serum to help sleep
This method can be used for some insomnia caused by neurasthenia. Just take a spoonful of lettuce slurry and mix it into a cup of warm water. Because this milky white juice has the function of calming and calming the mind, it also has a certain hypnotic effect.
8. Lily soup
Add 100 grams of raw lily, add 500 ml of water, simmer over low heat until it becomes rotten, then take it twice. It is a better choice for insomnia patients with mild schizophrenia and a history of tuberculosis.
9. Schisandra cake
Crush Schisandra into powder and sieve it for later use, 10 grams at a time, then use 100 grams of glutinous rice flour. After fermentation, add the powder and mix well, then steam it in a basket When cooked, take it while it is hot before going to bed, once a day. For patients with nocturnal emissions, dreams, palpitations and insomnia, it can have an overall dual-toning effect.
10. Mulberry
It is sweet and cold in nature and has the effect of nourishing blood and nourishing yin. People with insomnia can take 100g of mulberry, add an appropriate amount of water to decoction, and take it orally, 1 dose a day, and the course of treatment is not limited. You can also take mulberry paste, 1 tablespoon each time, 2-3 times a day, with warm water or rice wine. How to deal with insomnia at night 3
Listen to music
For patients who often suffer from insomnia, listening to music to sleep is something they often do. Generally speaking, patients can start turning on music while lying in bed. At this time, patients need to listen to some softer and classical music. They must not listen to more exciting music styles such as rock and roll, so as to prevent the patient from getting worse and worse. Excited, resulting in continued insomnia.
A reasonable diet
A reasonable diet is very important to alleviate insomnia. We should pay attention not to eat too sweet food before going to bed, which can easily make people nervous and affect our sleep.
Exercise before going to bed
If the patient often suffers from insomnia, he must make adjustments based on the situation of the day, try to maintain good eating habits every day, and strengthen the patient's psychology. construction. At the same time, patients can do some simple exercises before going to bed, such as jogging or swimming appropriately, to put the body into a fatigue stage early, so as to promote the patient's sleep and improve the patient's sleep quality. I often wake up in the middle of the night or cannot fall asleep again after waking up.
Massage the body
Massaging the body before going to bed can relieve fatigue. It is also good for relaxing the body and can improve the body mechanism.
Soak your feet before going to bed
Soaking your feet before going to bed is a very healthy thing. In fact, soaking your feet before going to bed can also help us sleep, so it is not recommended to soak your feet before going to bed. Feet, this helps improve our sleep quality.
What to eat for insomnia
Milk
Milk contains two hypnotic substances.
One is tryptophan, which can promote brain nerve cells to secrete the drowsy neurotransmitter-serotonin; the other is peptides that regulate physiological functions, among which opioid peptides can interact with the central nervous system. Combined with nerves, it exerts opium-like anesthesia and analgesic effects, making people feel comfortable all over the body, which is helpful to relieve fatigue and promote sleep. For people with neurasthenia caused by physical weakness, the sleeping effect of milk is more obvious.
Millet
Among all cereals, millet is the richest in tryptophan. In addition, millet contains a lot of starch, which makes people feel full after eating. It can promote the secretion of insulin and increase the amount of tryptophan entering the brain.
Walnuts
Clinically, walnuts have been proven to improve sleep quality, so they are often used to treat neurasthenia, insomnia, forgetfulness, dreaminess and other symptoms. The specific way to eat it is to mix it with black sesame seeds, pound them into a paste, and take 15 grams before going to bed. The effect is very obvious.
Sunflower seeds
Sunflower seeds contain a variety of amino acids and vitamins, which can regulate metabolism, improve brain cell function, and have a calming effect. Eating some sunflower seeds after dinner can also promote the secretion of digestive juices, which is helpful for digestion and stagnation and helps sleep.
What are the causes of insomnia?
(1) Psychosocial reasons
Stress and various life events can cause insomnia . Anxiety about oneself or a loved one's illness, fear of surgery, death of a loved one, worry about taking exams or accepting an important job are all common causes of temporary insomnia.
(2) Mental illness
Depression, schizophrenia, Alzheimer's disease, anxiety disorder, obsessive-compulsive disorder, borderline personality disorder, etc. are often accompanied by insomnia symptoms.
(3) Environmental reasons
Noise or light interferes with sleep, high temperature or cold affects sleep, uncomfortable bedding such as too hard or bedding that is too thick or too thin will affect sleep. Changing the sleeping environment such as being hospitalized or staying in a hotel can also cause insomnia. Co-sleepers, especially those who snore loudly, also affect sleep.
(4) Physiological reasons
Traveling across several time zones at high speed (jet lag) and changing from day shift to night shift work, because the body’s biological clock has not yet adapted to the new circadian rhythm, it will also Insomnia occurs.
(5) Physical diseases
Various painful diseases, painful diseases such as cardiopulmonary disease, arthritis, advanced cancer, nocturia, gastrointestinal diseases, renal failure, Hyperthyroidism, Parkinson's disease, etc. often cause insomnia.
(6) Drugs
The drugs that most commonly cause insomnia include caffeine, theophylline and various stimulants, as well as alcohol and appetite suppressants. This type of insomnia is called rebound insomnia.