I looked up some information on the internet, hoping to help you.
Its realization is that many people often can't sleep at night and fall asleep much later than ordinary people. Most of them fall asleep in the middle of the night, and they can't fall asleep until 3-4 am at the latest, and they wake up late, which will seriously affect work efficiency.
This situation belongs to the disorder of sleep-wake sequence, not to the disorder of sleep occurrence and maintenance. In these cases, the problem can be solved as long as you pay attention to gradually advance or postpone your sleep time.
The key is to adjust from diet, psychological factors and emotions in order to have a good sleep quality! Soak your feet with hot water before going to bed. After soaking your feet, it is good to simply do a foot massage when your feet are wet.
Dreaming is a normal and indispensable physiological and psychological phenomenon of human body. After people fall asleep, a small number of brain cells are still active, which is the basis of dreaming. Normal dream activity is one of the important factors to ensure the normal vitality of the body.
The experiment of blocking people's dreams shows that when the sleeper has dreaming brain waves, he is immediately awakened and his dreams are not allowed to continue. The results show that deprivation of dreams will lead to a series of physiological abnormalities, such as blood pressure, pulse, body temperature and skin electrical response ability, and the function of autonomic nervous system will be weakened. At the same time, it will also cause a series of adverse psychological reactions, such as anxiety, tension, irritability and hallucination. Obviously, normal dream activity is one of the important factors to ensure the normal vitality of the body.
Dreams are a way to coordinate the balance of human psychological world.
Because the right hemisphere is dominant when dreaming and the left hemisphere is dominant after awakening, the dynamic balance between nerve regulation and mental activity can be achieved by alternately waking up and dreaming during the 24-hour day and night activities of the body. Therefore, dreams are a way to balance people's psychological world, especially for people's attention, emotions and cognitive activities.
Dreamless sleep is not only of poor quality, but also a sign of brain injury or disease.
Dreams are the result of the brain's regulating center balancing various functions of the body, and dreams are the need for the healthy development of the brain and the maintenance of normal thinking. If the brain's regulatory center is damaged, dreams will not form, or only some incomplete dream fragments will appear. If you sleep for a long time without dreams, it is worth people's vigilance. Of course, if you have nightmares for a long time, it is often a sign of weakness or some diseases.
It is necessary to dream a certain number of dreams every night. Otherwise, it will lead to a series of physiological abnormal reactions of human body, and also cause psychological adverse reactions, such as nervousness, anxiety, irritability, memory loss, and even hallucinations and disorientation.
Dreaming is not only conducive to the recovery of brain function, but also conducive to the development of the central nervous system of the brain; It can also provide regular beneficial stimulation for the cranial nerves, adjust the central nervous system to a ready state, prevent the cranial nerves from stopping activities at night and losing their functions, and clean up the information in the brain again.
The content of dream-inducing sleep peptide in the brain of people who often dream is much higher than that of dreamless sleep peptide. Therefore, people with more dream-inducing sleep peptides live longer on average than those with more dream-inducing sleep peptides.
Everyone dreams. But most people soon forget their dreams after waking up, leaving only some feelings at most. Those who still remember the dream clearly after waking up can only sleep badly or dream more.
The following are detailed treatment, prevention, treatment of poor sleep, dreaminess, easy to wake up after sleep, and methods to improve sleep quality for your reference:
Poor sleep, dreaminess, insomnia, poor sleep quality, or awakening are all normal physiological processes, but it is not an activity that people can completely control independently, but a passive process. Unlike the human body, some activities can be done according to human will.
Generally, 85% of poor sleep and insomnia are caused by mental factors. Many reasons are related to old age, weakness of the spleen, kidney injury caused by overwork at home, anxiety, emotional depression and disharmony between stomach and qi. Poor sleep, dreaminess and insomnia can still be self-regulated by effective methods.
The specific summary is as follows:
(1) Normal and natural mentality. Don't worry too much about sleeping in dreams. The more nervous you are, the more you force yourself to sleep, and the result is counterproductive. Some people are so nervous that they can't sleep for days on end. They think that if the brain goes on like this, it will not be short-lived and will get sick. Excessive anxiety caused by this kind of worry is more harmful to sleep itself and its health.
(2) Find and eliminate the causes of poor sleep quality and insomnia. There are many factors that lead to poor sleep and insomnia. It's not difficult to find them as long as you pay a little attention. If the cause is eliminated, insomnia will heal itself. For insomnia symptoms caused by the disease, seek medical advice in time. Can't think that insomnia is just a minor problem, not a disease, delaying treatment.
(3) Physical and mental relaxation is beneficial to sleep. Take a walk outdoors before going to bed, relax yourself, take a bath or soak your feet with hot water before going to bed, which is conducive to smooth sleep. There are many specific ways to induce people to fall asleep.
Simple and easy ways to adjust bad sleep;
(1) Close your eyes and go into silence. After going to bed, close your eyes first, then open your eyes slightly to keep in touch with the outside world. Although mental activity is still in operation, the tension of sympathetic nerve activity has been greatly reduced, which induces the human body to gradually enter a sleepy state.
(2) Ming and Ancient Heaven Method. After going to bed, lie on your back and close your eyes, cover your left ear with your left palm, cover your right ear with your right palm, and tap the back of your head with your fingers to make it hear the whirring sound. The number of bounces until you feel slightly tired. After you stop bouncing, your head will slowly get close to the sleeping pillow, and then it will naturally be placed on your sides, and you will soon fall asleep.
(3) Sleep induction. Listening to plain and rhythmic sounds, such as the sound of trains running, the chirping of crickets, the sound of dripping water and the sound of falling spring rain, or music hypnosis tapes, is helpful to sleep and can also establish conditioned reflex to induce sleep.
(4) drink hot milk. Drinking a cup of hot milk with sugar before going to bed can increase the secretion of insulin, increase the entry of amino acids into brain cells and promote the brain to secrete serotonin for sleep. At the same time, milk contains a small amount of morphine-like substances, which has the effect of calming and calming the nerves, thus promoting the human body to sleep peacefully.
(5) Appropriate sleeping position. Of course, the sleeping position is comfortable and can vary from person to person. However, it is better to sleep on your side. "Lie on the left and bend your left foot, bend your left arm, hold your head with your hand, stretch out your right foot, and put your right hand between your right thighs. The right bit is the opposite. " This sleeping position is conducive to relaxing the whole body and sleeping soundly.
(6) If you are tired and have difficulty sleeping, you may wish to eat apples, bananas, oranges, oranges, pears and other fruits. Because the fragrance of this fruit has a calming effect on the nervous system; The sugar in fruit can inhibit the cerebral cortex and make it easy to fall asleep.
With the above methods, you can fall asleep without talking or thinking; Sleep first, then sleep, that is, don't use your brain too much before going to bed, eliminate all distractions after going to bed and keep quiet; In addition, paying attention to quiet bedroom environment, fresh air and suitable bed can improve the quality of sleep. Have a good sleep and get up naturally refreshed.
Dietotherapy is the best treatment for poor sleep quality and insomnia, which is superior to sleeping pills and has no side effects.
The following contents are ways to improve poor sleep, insomnia and dreaminess through dietotherapy:
(1) Lotus seeds, longan, lily, glutinous rice (millet) porridge has the effect of making people fall asleep.
(2) Those who suffer from insomnia due to blood deficiency can often take lotus root powder, or simmer lotus root with honey for moderate consumption; You can also use longan pulp 10g, 5 red dates and steamed eggs 1 piece, once a day 1 time.
(3) For those with guilty conscience, excessive sweating and insomnia, cut a pig heart, add 25g of ginseng and 25g of angelica, steam together, remove the medicine, eat pig heart and drink soup, and the effect is good.
(4) palpitation and insomnia patients, take 50g banana root and lean pork 100g together, and they can fall asleep.
(5) Patients with neurasthenia and insomnia should take a tablespoon of lettuce pulp and dissolve it in a glass of water. Because this milky white juice has the effect of calming the nerves and has a certain hypnotic effect.
(6) Eat an apple before going to bed. Or put a peeled or cut citrus on the bedside table and smell its fragrant smell, which can calm the central nervous system and help you fall asleep.
(7) Mash an appropriate amount of onion, put it in a bottle, cover it, put it on a pillow and smell it before going to bed, and usually fall asleep after a while.
There are many reasons for poor sleep, insomnia and dreaminess:
Mental factors such as mental tension, excitement, depression, fear, anxiety and boredom can often cause insomnia, resulting in poor sleep quality; Social and environmental factors such as excessive work and study pressure, environmental changes, noise, light and air pollution are another important reason;
Eating too much dinner and drinking tea and coffee before going to bed can also lead to poor sleep and insomnia.
Prevention and health care of poor sleep
Mainly should do the following aspects:
① A light diet rich in protein and vitamins is appropriate.
(2) Take part in Qigong, Tai Ji Chuan and other sports that emphasize mental exercise, so as to improve the ability of nerve regulation.
③ Regular life, regular bedtime, full dinner, and no stimulating drinks such as tea and coffee before going to bed.
Because of insomnia, the brain excitability is enhanced, which leads to difficulty in falling asleep, shallow sleep, easy to wake up, and waking up early in dreams. The patient has insufficient sleep at night, listlessness during the day, inattention and poor appetite. Some people have tinnitus, forgetfulness, shaking hands, heavy brain swelling and easy to get angry.
Matters needing attention in self-treatment
(1) The treatment of poor sleep quality and insomnia cannot rely on drugs. Attention should be paid to eliminating the causes of insomnia, striving for psychological balance and improving physical fitness with physical therapy, and the effect will be better.
(2) Moderate work and rest to change bad living habits. Quit smoking and drinking and avoid spicy food, such as coffee and strong tea. Don't eat too much for dinner.
(3) Choose some foods that are helpful for nerve function. Such as river fish, marine fish, oysters, shrimp, loach, pork liver, pork loin, walnuts, peanuts, apples, mushrooms, peas, broad beans, milk and so on.
(4) Stop using your brain half an hour before going to bed and listen to soft and beautiful music in a peaceful environment. People who have difficulty sleeping can also do some loose activities such as going out for a walk.
(5) Wash your feet with warm water of 40℃-50℃ before going to bed, and then rub your feet for a while. Rub your feet to keep warm in winter.
(6) Avoid using hot tonics, such as velvet antler, ginseng and aconite.
(7) Take part in activities such as planting flowers and grass, so as to cultivate Zhi Tao's temperament, eliminate anxiety and make his mentality tend to be balanced.
(8) Facing the sun in the morning, exercising for about half an hour helps to regulate the body clock.
Method of acupoint application of essential balm: When you are upset, feel chest tightness, feel dizzy and can't sleep, apply essential balm at Taiyang and Fengchi points. Temples: A depression located one inch backward from the outer corner of the eye. Fengchi point: located in the occipital part behind the head and pushed upward to the subchondral depression on both sides of the neck tendon.
Scalp combing method: before going to bed, take a wooden comb without sharp teeth, comb it from the forehead through the top of the head to the back of the pillow, and comb it gradually from the center to both sides, and comb it repeatedly for about 15 minutes. Experience fun while combing. Comfort is a measure of skill.
Self-massage can treat sleep problems;
Wipe the forehead: the two fingers are bent into an arch, and the inner side of the second knuckle is close to Tang Yin, and it is wiped from the brow to both sides of the forehead for about 40 times.
Press the back of the head: press the wind pool tightly with the threaded surfaces of two thumbs, press the back of the head hard, and then press the back of the head for about 30 times. Acid swelling is appropriate.
Rub hands and bath surface: first rub your hands hot, and then rub your palms down to your chin close to your forehead for 10 times in a row.
Massage auricle: the trunk and viscera of human body have certain reaction parts in auricle, and massage it helps to adjust the whole body function.
Pat Zusanli: This acupoint is located outside the kneecap 10 cm (that is, between the tibia and fibula) and can be patted until it feels sore.
Diet conditioning improves sleep quality;
1. Drink 1 cup of hot sugar water before going to bed. Sugar water can inhibit the cerebral cortex and make it easy to fall asleep.
2. Drink 1 cup of hot milk before going to bed. Tryptophan contained in milk can make people fall asleep.
Eating some bread before going to bed also helps you sleep.
4. Drinking 1 tablespoon of vinegar before going to bed can help you fall asleep.
5. Lily 15g, japonica rice 50g, glutinous rice 50g, * * * boiled into porridge, and appropriate amount of rock sugar is beneficial to sleep.
6. 50 grams of fresh lily, soaked in water for one day and night, fried with rock sugar.
7. Take raw and cooked dates 15g, decoct them in water to remove residues, cook them with lily juice, and eat them in soup.
8. 60 ~ 90g of fresh lily can be mixed with honey, steamed and taken before going to bed. Regular consumption has the effect of clearing the heart and calming the nerves.