Poor sleep is a very common psychological and physical obstacle. It used to be called neurasthenia, but now it is no longer used, because nerves are not weak, but they do make people feel physically and mentally exhausted subjectively. Many managers have or have had this problem. This is also one of the most obvious maladjustment symptoms we encounter because of work stress or pressure. Although this is not a big problem, it will obviously affect people's mental state and reduce work efficiency, which is particularly annoying. So, what should you do if you can't sleep?

Here are some effective prescriptions for everyone:

lukewarm bath

Taking a hot bath often has an immediate effect on relieving tension. We know that the temperature of water has different effects on people's mood and mental state. For example, cold water below body temperature can improve people's alertness, hot water above body temperature can promote blood circulation and increase the speed of metabolism, while warm water close to body temperature can calm people and stabilize their mood. So, if you feel that your nerves need to be relieved, you might as well take a hot bath before going to bed.

Hand-foot medicine

Pedicure, that is, foot care, is a branch of Chinese medicine. Because it is simple and easy to operate, and has obvious effects of relieving stress and relaxing nerves, it is well received by people. Pedicure is also a very good treatment for poor sleep. Many people have this experience and feeling. Do pedicure when you can't sleep, and sometimes fall asleep while doing it. Theoretically speaking, foot massage has obvious sedative effect on people's central nervous system and can produce obvious sedative effect. I suggest you have a try.

food therapy

There is another way to eat. We can regulate the function of the brain through food. Here, red dates are the first choice. Jujube can improve the inhibitory function of nervous system, which has been confirmed by a lot of medical practice. Sleep itself is an inhibitory activity. When you can't sleep well, you might as well make a plan and eat dates every day. Maybe it will work well. Then there is walnut kernel, which is rich in nutrition, especially contains a lot of phospholipids, and has a good nourishing effect on the human brain. If eaten regularly, it can not only promote sleep, but also improve people's memory ability, killing two birds with one stone. Finally, there is a kind of arborvitae seed, which is an ingredient in pine fruit and can be bought in Chinese medicine shops. Jujube, for example, has an obvious effect on improving the inhibition ability of the brain. In addition, pig heart and sheep brain can also improve sleep quality.

Let it be, let it be.

Many times, in the face of natural laws, you have no artificial methods available. At this time, your efforts are ineffective. At this time, you don't have to work hard, just let nature take its course. In this way, things tend to develop in a good direction. In addition, sometimes, people's efforts can not produce good results, but will make things worse. In fact, insomnia is like this. The more I want to fall asleep, the more I can't sleep. Because sleeping is an unconscious thing, if you are intentional, it will be counterproductive. Here, people's efforts sometimes will not have any good effect, but will make you more alert and unable to sleep.

The process of regulating excitement and inhibition

One of the core reasons for poor sleep is the disorder of excitement inhibition. Our brain has two basic processes of activity, one is excitement and the other is inhibition. When people are overly excited, it often leads to disorder in the process of excitement and inhibition. The result is that you can't sleep when you should sleep, and you can't get up when you shouldn't sleep. Therefore, fundamentally speaking, in order to completely improve sleep, we must adjust the process of excitement and inhibition. How? There are several aspects:

The first is to increase the amount of physical exercise. People don't want to exercise when they can't sleep well, thinking that they can supplement their rest by reducing exercise. Actually, this is not right. Exercise itself is actually a positive rest of brain activity. At the same time, physical exercise will enhance the excitement of the area in the brain responsible for exercise. After the excitement, it will be suppressed. Adequate physical exercise during the day will naturally induce drowsiness at night, making it easier for you to enter dreams. There are many forms of sports, including equipment sports in the gym, long-distance running on the playground, and competitive sports that pay equal attention to entertainment and fitness. No matter what exercise is effective, but if you want to have obvious effect in a short time, from the clinical experience, you can do more competitive sports that require at least two people to participate, such as finding someone to play table tennis with. When doing this kind of activity, the excitement of the cerebral cortex will be greatly improved. At the same time, this fast exercise can also divert your attention and make you have no time to think about those unpleasant things. In addition, the brain stem will secrete some pleasant endorphins during exercise, and your mood will be obviously happy after exercise, which can regulate the functional activities of the nervous system more effectively.

Finally, improve the excitement during the day. In other words, you can't sleep during the day, you should be more excited and excited to make yourself excited enough during the day. Tired at night will naturally induce inhibitory activities and make people fall asleep. One thing that needs special emphasis is also a common mistake made by many people who can't sleep. When they can't sleep at night, they will make up for it during the day. As a result, they fell asleep during the day, but did not sleep well. They should sleep normally at night, but they can't sleep now because they have slept during the day. This aggravates the degree of insomnia and creates a vicious circle. This vicious circle is the fundamental reason why many people's long-term sleep state is not easy to improve. Therefore, efforts should be made to break this vicious circle. Don't sleep too much during the day, and sleep at night. Being excited enough during the day will naturally induce depression at night, and it is natural to sleep.

You can learn yoga to adjust your state and relax your spirit.

Yoga practice for insomnia;

In the morning full of drowsiness, the body and mind feel very comfortable, and the consciousness is still dormant in essence, which is the best opportunity to improve the body's resilience and natural healing power. During sleep, the body will turn over in all directions. Although it feels as if it didn't sleep well, it is actually very important to restore the body. The body skew caused by daytime life can be adjusted by sleep. However, it is impossible to completely change the state of one's body simply by relying on natural resilience. Please adjust your body according to your schedule before going to bed, and you will have a comfortable and refreshing morning.

The flow of the schedule: cat-rabbit-open shoulder-shoulder upright-fish-supine abdominal breathing.

(1) cat type

1. Sit up straight and don't overlap your feet. Put your hands in front of your knees, lean forward and touch your forehead.

2. Slowly lift your hips, and your body weight is slightly supported by your head.

3. Make the hips slowly and slightly downward, and at the same time make the head rotate repeatedly in all directions, which has the function of massaging the head.

4. The hips return to the heels, the two fists overlap, and the forehead is placed on the fists. Just relax。

(2) Rabbit style

1. Sit up straight, put your hands behind your back, inhale slowly, straighten your back and chest, and straighten your neck.

2. While exhaling, take a salute posture, lean forward on your upper body and slowly lift your hips.

3. While lifting the buttocks, make the head touch the ground and bear a certain weight to stabilize the body. Lift your arm slowly. Breathe naturally to enjoy the excitement.

4. Slowly lower your hips, inhale, put your hips on your heels, and resume the salute posture. Put down your arms, fold your fists, put your forehead on it, and relax.

(3) open shoulder type

1. Sit up straight and don't overlap your feet. Hands crossed behind your back, shoulder blades tilted back, chest out.

2. Relax your shoulders and neck and tilt your head forward. Rotate the head in the order of back, left and right. Then turn in the opposite direction, turn for 8 seconds, and slowly circle twice.

Finally, put your head back to the front, relax your hands and lower your head.

(4) vertical shoulder type

1. Lie on your back, put your legs together, put your hands neatly at your sides, touch the ground with your palms, and inhale.

2. Lift your legs while exhaling slowly. Then lift your hips so that your legs are parallel to the ground. Hold your waist with both hands, and breathe naturally in this position 10 ~ 20 seconds.

3. While inhaling, lower your hips and restore your legs to 90 degrees with the ground. Then, focus on the abdominal muscles and lower your legs while inhaling.

4. Restore the position of your hands and lie down and relax.

(5) the style of fish

1. Legs together, prone, palms on the ground, below hips. Exhale.

2. Inhale, elbow up, chest out, chin up, and head up.

3. Keep this posture, slowly chest out and arch your back, and keep breathing naturally 10 ~ 20 seconds.

4. Exhale and return to the position of 1. Lie down and relax.

(6) Abdominal breathing in supine position (Figure 365)

1. Lie on your back with your legs waist width apart. Make a triangle with your thumb and forefinger and put it around your navel.

2. Inhale and count slowly in your mind.

3. Try to exhale when counting, and slowly breathe and relax after counting to 9.

Buy a pack of lavender-scented things or try this perfume next to your pillow! It may be good to drink a cup of hot milk before going to bed, but it is best not to be too idle during the day, otherwise you will not be able to sleep.

First of all, getting rid of bad habits and cultivating good life rules are the key to treating insomnia. Little suggestion:

1. The bed can only be used for rest. Insomnia patients should not read or eat in bed.

Thinking about problems while sleeping will only aggravate insomnia. In order to distract yourself, you can take the method of counting, or watch TV with a timer and go to sleep;

Don't put the alarm clock in the bedroom. The ticking of the alarm clock and the dazzling light from the hands mean that people who sleep normally will not sleep well;

4. Physical exercise and regular activities contribute to sleep, but insomniacs should pay attention not to do strenuous exercise within two hours before going to bed;

5. Don't drink coffee, tea and alcoholic drinks at night, and don't smoke, because these things are exciting;

6. Going to bed and getting up regularly can play a calming role. Therefore, insomniacs should sleep at a fixed time and try to get up at a fixed time, even on weekends and holidays;

7. Eating too much at dinner will affect sleep, so avoid eating too much at dinner;

Taking a nap may be a pleasure for some people, but it is not allowed for insomnia patients. If someone sleeps during the day, then he shouldn't complain that he can't sleep at night.