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 sobriety, 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 emotions. 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. According to the theory of traditional Chinese medicine, plantar * * * has obvious sedative effect on the central nervous system of human body 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 kind of 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 more than two people to participate, such as finding a >>.
Why can't you sleep at night? What is the reason?
There are many inducing factors for insomnia, but the common inducing factors are patients' bad living habits and personality characteristics. Of course, the reasons for insomnia at night also include the following:
First, psychological and mental factors are the causes of insomnia at night: psychological factors such as anxiety, irritability or depression, and unhappy mood. Are important reasons for insomnia. The blow of life, the pressure of work and study, the will to try and the change of social environment will all make people have psychological and physiological reactions, leading to abnormal nervous system function and brain dysfunction, thus causing insomnia.
Second, fear of insomnia caused by insomnia: Some people have too high expectations for sleep, thinking that if they sleep well, they will not be attacked by all diseases, sleep well, and are prone to various physical problems. This excessive superstition of sleep increases the pressure of sleep and easily leads to insomnia.
Third, the cause of insomnia at night hypoxia factors: people's metabolism is reduced, that is, insomnia caused by insufficient blood supply and hypoxia in the brain, similar to the situation and reasons why mountaineers are difficult to fall asleep due to hypoxia when climbing mountains.
4. Insomnia caused by physical diseases: Physical diseases of insomnia include heart disease, kidney disease, asthma, ulcer, arthritis, osteoarthrosis, gastrointestinal diseases, hypertension, sleep apnea syndrome, hyperthyroidism, nocturnal myoclonic syndrome, brain diseases, etc.
5. Endocrine disorders are also the causes of insomnia at night: I can't sleep when I fall asleep, I shouldn't be sleepy when I fall asleep, black and white are upside down, and I am insane. This often happens to some patients with hypertension, diabetes and heart disease.
Why are you so tired at night that you just can't sleep? What is the reason?
Five ways to teach you to fall asleep quickly
First, the "no sleep" method
"Sleepless" method: suitable for people who lie down and wake up.
This method seems inhuman. "I can't sleep and I'm exhausted. Why do you keep me awake? " But it is the best way to solve insomnia. This method is not suitable for "night owl" insomnia, because it is not his bedtime yet! "Don't sleep" means telling yourself that you can't sleep unless you are sleepy.
The specific approach is:
1. Go to bed if you want to sleep;
2. 10 to 15 minutes, if you are not asleep, get out of bed immediately, read books or watch TV, read books that are easy to pick up and put down, and read articles that are easy to understand, such as short stories, comedy stories, or stories that you liked when you were a child.
Or write down the thoughts that can't stop in your mind. If you are not sleepy, don't stop; If you still can't sleep when you go to bed again, get out of bed again and concentrate on what you just did;
No matter how you sleep at night, let the alarm clock wake you up on time in the morning;
4. Don't take a nap during the day. Even if there is, tell yourself that you can't rest before going to bed at night.
2. Drink a cup of hot milk.
Calcium in milk is a sedative substance. Drinking warm drinks is a good habit, which can relax the body, just like a reward at the end of the day.
Milk contains two hypnotic substances. One is L- tryptophan, which can promote the synthesis of sleep serotonin. Because of L- tryptophan, people often only need a glass of milk to fall asleep. The other is peptides that can regulate the physiological functions of the body, among which there are several "opioid peptides", which can combine with the central nervous system or peripheral opioid peptide receptors to play an anesthetic and analgesic role similar to opium, make the whole body feel comfortable, help to fall asleep and relieve fatigue, and will not make people addicted. The hypnotic effect of milk on neurasthenia caused by physical weakness is particularly obvious. Therefore, you can drink a glass of warm milk before going to bed.
Related information: Onions and milk are good for sleep.
At present, there is a folk prescription circulating in Romania to treat insomnia: drinking a cup of hot milk mixed with chopped onion or onion juice one hour before going to bed is said to make people sleep soundly.
For those who don't want to drink milk, you can also eat a small dish of chopped raw onions before going to bed. A small amount of salt and olive oil (or sesame oil) can be put in the onions. People who can't sleep well because of high blood pressure can put chopped onions in a glass of water, then add some vinegar and olive oil (or sesame oil), drink this glass of water half an hour to 40 minutes before going to bed, and eat a small piece of bread when drinking water.
Insomnia patients in today's "medicine is better than food", if they use appropriate diet prescription, they will have a certain hypnotic effect.
3. Take a bath before going to bed
Take a bath before going to bed to relax your body, because bathing can raise your body temperature and make you sleepy. Get into the habit of taking a bath before going to bed.
However, we should pay attention to the following issues:
1, the water temperature should be 37-40 degrees Celsius. More than 40 degrees Celsius will speed up the heartbeat and sympathetic nerves, making people too excited to fall asleep. After taking a bath, a temperature rise of 0.5- 1 degree Celsius is conducive to entering deep sleep, and if the temperature rises more than 2 degrees Celsius, it is not conducive to falling asleep.
2. Soak in warm water at 37-40 degrees Celsius for 20-30 minutes. It is easy for people to fall asleep when their body temperature drops, and their body temperature will rise after taking a bath, so it is best to take a short interval after taking a bath and go to sleep after the body temperature drops.
4. Be calm before going to bed.
Maintain emotional stability before going to bed. Please put your worry aside for a while, don't think about it, close your eyes and go to sleep quietly.
Don't be paranoid, some things can be discussed tomorrow. Take a deep breath and listen to some slow-paced, non-exciting music or songs, so that the chaotic mood can be alleviated with the rhythm of music.
Concentration method: suitable for people with rich imagination
People who fall asleep slowly or have insomnia always have an expectation or worry before going to bed. They expect to fall asleep soon and worry about insomnia. In fact, these are all bad hints, which is tantamount to repeatedly telling myself that I am not asleep.
The specific way is: in view of this situation, let yourself do such a thing at this difficult moment before going to bed-let your brain concentrate on thinking about a problem. This problem can be conceived as writing a long letter to someone, or making up a long story, or imagining yourself walking in a favorite environment, capturing your hearing, smell, touch, taste, visual feelings and so on. If you fall asleep unconsciously in the process, the second ... >>
What keeps me awake at night?
1, a person's mental stress, nervousness and thinking about things while sleeping are all important reasons for insomnia. Of course, environmental changes, incomprehension, anger and fatigue can also cause insomnia, which is very bad for the body. If not adjusted in time, the body will be in a sub-health state for a long time. Therefore, adjusting the mentality is the first step. Don't be too competitive when things happen. A good attitude will make you have a good sleep, and mental relaxation is the key. Don't be nervous after encountering insomnia, and don't pay too much attention to insomnia itself. Sleep if you want. If you can't sleep, read books and listen to light music. Don't rely on sleeping pills.
2, diet adjustment. Diet should be light, drink less tea and coffee, and avoid sex foods such as pepper, onion, garlic and pepper. Don't eat too much at dinner, don't eat before going to bed, don't drink a lot of water, and avoid the excitement of cerebral cortex caused by gastrointestinal tract, or the gallbladder is difficult to sleep because of increased nocturia. People who can't sleep because of fatigue can eat apples and bananas before going to bed, because these fruits are alkaline foods and can resist muscle fatigue. Then cut the fresh oranges and open them on the pillow. The aromatic taste of its fruit has a calming effect on the brain. Drinking a glass of milk before going to bed can help you sleep and supplement calcium.
3. Be sure to exercise regularly. Sweating is the best exercise. After strenuous exercise, taking a hot bath will definitely make you sleep soundly.
Wish you get rid of insomnia as soon as possible!
Why can't you sleep at night?
Hehe, don't think so much. Sleep depends on people. Some people fall asleep as soon as they go to bed, snoring, but they always feel sleepy the next day. Some people sleep for a long time, and their spirits are as full as the next day. This is their own reason. As long as you don't feel uncomfortable after sleeping, it doesn't matter if it's normal. Don't think too much. If you think too much, sleep more. I always go to bed after 12 at night and get up at 6 o'clock every morning. After all these years, I feel nothing. . .
I think insomnia is mainly a psychological effect. You'd better not have any ideological burden.
Hehe, I wish you can go to bed early.
But I tell you, I'm in the same situation as you. It's okay.
I always think too much at night and can't sleep.
First of all, I'm a psychologist, and I've experienced insomnia, so I'll teach you a few tricks and say them briefly. There are several reasons for insomnia:
First, sometimes I am in poor health, especially when it affects the nervous system, and I love insomnia.
Second, there is something in my heart and I am under great pressure. For example, if I want to chase a girl, I feel a lot of pressure and I will lose sleep. For example, the next day's exam is stressful, nervous and prone to insomnia. The solution to this kind of insomnia is to go to the root cause, and sometimes it doesn't even need to be solved. If you catch up with that girl and finish the exam, you won't lose sleep. For example, if you are too aggressive and nervous at work, you must
Third, there is another kind, your body is fine, and your heart is fine, which is insomnia. This kind of insomnia may come from anxiety or it may be caused by insomnia itself. The more anxious, the more insomnia. Aim at falling asleep every day. If you can't sleep, you will be anxious. In this case, you need to adjust your psychology.
So, you may lose sleep because of your body, you may lose sleep because of stress, you may lose sleep because of stress, you may lose sleep because of anxiety, and you may lose sleep once. In short, there are several reasons for insomnia.
Special therapy:
First, we should be clear that it is not only when we are asleep that we can get enough rest. Practice has proved that it is better to be quiet for 5 minutes when you are awake than to sleep on the grass 1 hour. Some qigong exercises say that this is a working state. In fact, scientifically speaking, it is that the body achieves a harmonious state in peace and relaxation. In this state, the body will naturally adjust itself. That is, when you are quiet, you will return to your original state, and like a baby, the chance of life will naturally recover. In addition, when you are sleepy, you will go to sleep immediately after entering silence, but as long as you have an empty and relaxed consciousness, you can also achieve physical and mental harmony during sleep.
Second, in the case of severe insomnia, you can sleep without lying down. Insomnia people will enter a state of active thinking and anxiety after lying down, so it doesn't matter if they sit and don't think about anything first, as long as they don't particularly think about things, just relax and breathe slowly and naturally, try not to move their bodies, and don't worry. The first step is to sit calmly, and the second step is to naturally feel the heart moving more and more. Breathing naturally goes from shallow to deep, from short to slow. Taoism has the saying of fetal interest. In fact, the principle is that natural slow breathing will be of great benefit to the human body. The third step, you will gradually get sleepy, and sleep when you are sleepy.
Third, people's insomnia is sometimes related to the subconscious. For example, if you decide that you can't fall asleep before 1 point, or worry that you can't fall asleep before 1 point, then you are actually sending a signal to the subconscious that you can only start sleeping from 1 point. With this signal, you will be controlled by your subconscious mind every day, and your body will not feel sleepy until 1 point. It's like a dream. You can give yourself a consciousness before going to bed. When you meet a horrible person in your dream, you can wave it bravely, so that there will be a brave signal in your subconscious, and there will be no horrible things in your dream. This is an example that gives you a better understanding of the subconscious function. Knowing the function of the subconscious mind, don't give yourself the signal that you can fall asleep at 1 point, but tell yourself that even if you can't sleep, you can get a good rest through deep silence, so this signal is benign and helpful. Similarly, if you aim at falling asleep, you will anxiously check whether you are asleep. If you find that you are not asleep, you will be more anxious, sweating all over, and even unable to sleep, because you have given your subconscious a bad signal.
To sum up, to put it simply, the specific methods are: keep your body still, nourish your heart naturally and comfortably, and sit still until your body and mind are gently conditioned before you can fall asleep. At first, you may not be able to change the habit of insomnia immediately, but after getting used to it for a period of time, you may not need to recuperate. If your insomnia has improved, it is also recommended to lie down and recuperate your heart.
In addition, it can be supplemented by dietotherapy, medicated diet, foot bath exercise, hypnotic music and so on.
Finally, I wish you a good sleep! ...& gt& gt
Why do I always can't sleep at night? When I fall asleep, I wake up.
People usually think that sleep is a passive rest, but it is not. In fact, sleep is a very important process of storing and integrating people's memory and regulating nerves and endocrine. For example, human growth hormone only peaks during deep sleep. So sleep is especially important for children and adults.
At present, sleep disorders can be divided into five categories:
One is lack of sleep, that is, insomnia;
Second, I can't wake up and always want to sleep;
Third, the time is wrong, sleeping during the day and not sleeping at night;
Fourth, due to social factors and living habits, the normal frequency of life is affected, such as artificial overtime, delaying sleep time;
Fifth, bedwetting, night swimming, talking in sleep, arrhythmia at night, hypertension, angina pectoris, sudden death and so on. During sleep, sleep disorders involve hundreds of diseases.
Insomnia is a common sleep disorder. According to statistics at home and abroad, more than 50% young people suffer from insomnia, while 70% old people suffer from insomnia. Why do people suffer from insomnia? Medical scientific research believes that there are three reasons for insomnia:
First, environmental factors, when a person moves to a new place at first sight, or the temperature changes suddenly, or the noise is too loud, will cause people's sleep disorders.
Second, toothache, cough, asthma, urticaria and other disease factors will interfere with sleep and lead to insomnia.
Third, psychological factors such as nervousness, depression, excitement or sadness can cause insomnia.
Some scholars have studied 300 insomnia patients, 85% of whom have mental disorders. The study found that for many people with insomnia, psychological factors are the main factors leading to insomnia. Insomnia affects people's psychological state. Insomnia makes people depressed, listless, inattentive, depressed, impatient, anxious, nervous and irritable, thus reducing people's learning efficiency and work efficiency. Long-term insomnia will also reduce people's perception, memory, thinking flexibility and calculation ability. It will also cause some bad changes in people's personality, or produce an unbearable sense of pain, which will seriously dampen people's confidence in life, cause pessimism, and even cause world-weariness and suicide. It can be said that insomnia is the enemy of human health.
How can we eliminate the interference of insomnia in life? Medical scientists have put forward some methods:
First, eliminate the fear of insomnia. Many insomniacs are nervous, worried and afraid of falling asleep when they sleep at night. As a result, the more they are afraid of falling asleep, the more they can't sleep. If this goes on, it will form a conditioned reflex and cause a vicious circle. In this regard, psychologists point out that insomnia is harmful, but the fear and anxiety of insomnia are more harmful.
Second, strict life rules and work and rest systems should pay attention to strengthening physical exercise during the day, and don't sleep if you are tired. And even if you can't sleep well at night, get up on time. Stick to it for a few days, and you will get better gradually. When you are tired, you must not take a nap.
Third, pay attention to physical hygiene before going to bed. Do not drink more water or strong tea before going to bed. Soak your feet in hot water or take a hot bath. Try to be quiet and comfortable in the bedroom, which will help you fall asleep faster. The pillow should not be too high, otherwise it will hinder breathing.
Fourth, pay attention to mental health before going to bed. Relax before going to bed, be calm, don't have too many distractions, and try to be free from distractions. Keep your mind at peace and you will naturally fall asleep.
Four elements of scientific sleep
The quality of sleep is directly related to people's psychological and physical health. Sleep has four elements, which have a great influence on sleep quality.
Sleeping appliance
Whether it is a bed in the south or a kang in the north, it should be placed or built in the north-south direction. People sleep with their heads facing north and their feet facing south, so that their bodies will not be disturbed by geomagnetism. The hardness of the shop should be moderate. An excellent shop will make people turn over from time to time because of it. It is difficult to have a good sleep and the whole body aches after sleeping. Generally, the height of the pillow should be one shoulder of the sleeper (about 10 cm), too low will easily lead to physiological spur of cervical spine. Turn your pillow frequently in summer to prevent germs from entering your mouth and nose, and lung diseases will increase.
Sleeping posture
People with heart disease, it is best to lie on the right side, so as not to cause heart pressure and increase the incidence; If brain pain is caused by hypertension, the occipital position should be raised appropriately; In addition to raising pillows, patients with lung diseases should often change their sleeping positions to facilitate the discharge of phlegm and saliva. Patients with full stomachs and hepatobiliary diseases should sleep properly. People with limb pain lie down to avoid oppression pain. In short, choosing a comfortable sleeping position that is beneficial to your illness will help you sleep peacefully.
Sleep time
Sleep time should generally be maintained at 7 to 8 hours, but it is not necessary to force it, but it varies from person to person. Those who fall asleep quickly and deeply generally have no dreams or little dreams, and can fully recover after sleeping for 6 hours ... >>
Why can't you sleep in bed at night?
I have something on my mind. Sometimes, so do i. There are many things. suffer from insomnia
Why can't you sleep at night?
I don't want to be so tired ~ I want to fall asleep quickly and sleep soundly! ~ the quality of sleep is improved ~ the spirit of getting up is a hundred times ~ then we must find the reason, and the right medicine is effective!
~ You only ask about fruit! ~ You have no idea how it happened!
Grab the neutral position ~ sleep when you are tired! ~ sleep can't be reduced! ~ the detoxification function of the human body must play a normal role in sleep static activities!
If you sleep less than ten minutes a day, how do you know how much sleep you are missing? What is the standard! ?
Toxins ~ Every little makes a mickle ~ Over time, there will definitely be trouble! Will spend all your hard-earned money on your unhealthy body in the future, endlessly. ...
So if you want to be healthy and have no pain, you can only strengthen or improve the quality of sleep! When is the best time to sleep! ? Sleep for hours! Too abstract!
Restless sleep, insomnia and dreaming during sleep are all the origins of diseases caused by excessive internal heat! Because I can't sleep well, I have accumulated a lot of time ~ my body can't completely detoxify, so it takes a long time ~ all the diseases will follow! ~ late reaction, poor memory, no dozing off, distracted ~ no dark circles ~ bags under the eyes!
Treatment: lethargy, poor sleep, restless sleep, insomnia and dreaminess, the more you sleep, the more you want to sleep, the more tired you get up, the whole body is not right, and you are not sick after examination ~ There are two treatment methods:
First, it is the palliative: drug control, effective diet, long-term spending on injuries, endless, becoming a doctor's favorite, long-term spending on injuries, but also filial piety, thank him! ?
The second is the root cause: find out the root cause, solve it once, know the direction, know the maintenance, save money, not increase the pain, but also live a long and healthy life. There is a saying that a wise man should not only use his own wisdom, but also use the wisdom of others to be a doctor-bosom friend and benefit him for life. Why not? ?
Can cause insomnia, dreaminess ~ restless sleep, the more you sleep, the more you want to sleep, and get up very tired.
Internal heat caused by excessive internal heat leads to blood deficiency, and the gallbladder does not have enough blood to control its will, leading to brain waves out of control and confusion.
Will you sleep, will your brain waves be cranky, will you fidget and cause fidgety! .
Therefore, it will cause poor sleep quality, insomnia and dreaminess. Even if I can fall asleep, I am uneasy. I'm still very tired after waking up ~ I don't doze off, I'm distracted ~ I have no dark circles ~ bags under my eyes!
Uneasy sleep, poor sleep will lead to excessive internal heat, blood fever, blood dryness, blood loss in gallbladder, insomnia and dreaminess, vicious circle and endless diseases.
: "Qi and blood are harmonious, yin and yang are harmonious, and all diseases are not born. Have depression, all diseases.
The structure of the human body is very complicated. In fact, after careful understanding, you find that it is actually very simple. People can survive by one breath. Sufficient qi and blood can eliminate all diseases, and vice versa.
Traditional Chinese medicine theory: blood is dry, blood is cool, and blood is born. Heat produces wind, wind produces phlegm, and phlegm produces all diseases. Phlegm blocks the smooth flow of qi and blood, which leads to the abnormal operation of metabolic system and the failure of repair system to reach the place that needs repair. The biggest reason that can make the repair system go wrong is blood deficiency and blood deficiency, and the biggest reason that can lead to blood deficiency is internal heat, also called excessive internal heat. That is the origin of all diseases.
Your symptoms are: blood dryness caused by internal heat and blood heat, lack of qi and blood supplement and nutrition in the internal organs, plus years of fatigue and injury and lack of adequate rest and maintenance.
Phlegm and turbidity block the smooth flow of qi and blood, and can not completely provide blood for gastrointestinal peristalsis, which will lead to poor gastrointestinal absorption, no way to produce qi and blood nutrition, and the five internal organs will lose the power of qi and blood nutrition, which will lead to liver and kidney deficiency.
Deficiency of liver and kidney will lead to low hematopoietic and nourishing function, malnutrition of gallbladder and blood, insomnia and dreaminess, and vicious circle will lead to the breeding of all diseases, and the whole body is not right, and there is no disease after examination.
We seldom meet here. Old Chinese medicine teaches you two simple, effective and easy-to-use methods:
Modern Chinese medicine believes that there are many blood vessels in the soles of people's feet. Washing feet with hot water can dilate the capillaries of feet, accelerate blood circulation, supply more nutrients to feet, and make the metabolism of feet and legs vigorous. Hot water has a mild effect. Because countless nerve endings on the soles of feet are closely connected with the brain, the nerves on the soles of feet can inhibit the cerebral cortex, making people feel comfortable and relaxed in the brain, which can not only speed up and deepen sleep, but also effectively eliminate the fatigue of the day, reduce injuries, and achieve the effects of health preservation, less pain and longevity.
When washing hot feet, the water temperature should be 42℃ ~ 45℃, which should be warm and comfortable, while washing and heating, and keep the water temperature ... >>