Of course, doubling the number of insomniacs does not mean doubling the number of insomniacs in society. The reason why there were few patients in the past was that people didn't pay attention to insomnia. When they have insomnia, they carry it on their own and never go to the hospital. However, a recent survey organized by relevant domestic institutions shows that about 38% people in China have sleep disorders, which shows that many people in today's society suffer from insomnia and pain in the long night.
You don't have to sleep eight hours a day.
Insomnia will do harm to people's health, reduce people's resistance, and some even cause anxiety and depression. Therefore, experts suggest that modern people should effectively prevent and treat insomnia.
Find some intimate friends and relatives to talk to, and you can relieve the pressure in your heart through physical exercise, listening to soothing music or going to nature for a spring outing.
Expert introduction 12 methods to deal with sleep disorders in daily life;
1. Sleep time varies greatly among individuals. As long as you don't feel sleepy during the day, it proves that your sleep time is enough. And the length of sleep will change with the change of seasons and the growth of age. So, don't stick to the saying that you must sleep for 8 hours every day.
Don't go to bed when you are sleepy. Don't care too much about sleeping time. If you think about how to sleep, you won't be able to sleep. If you go to bed too early to fall asleep, you should leave the bed to relax yourself and go to bed when you are sleepy.
3. Make rational use of light and have a good sleep. When you wake up in the morning, you should bathe in the sun and wind up your biological clock, but avoid bright light at night.
4. Avoid eating sexual food before going to bed and try to relax yourself. Avoid caffeine intake 4 hours before going to bed, such as drinking strong tea and coffee, and do not smoke 1 hour before going to bed. Reading books, listening to music, taking a hot bath and smelling the aroma can make you relax, or doing muscle relaxation training, which is helpful for sleep.
Get up at a fixed time every day, and don't sleep late even on Sundays.
6. Regular diet and proper exercise habits. Dinner is mainly digestible food, and good exercise habits can promote deep sleep, but strenuous exercise should be avoided before going to bed.
7. If you want to have a lunch break, sleep for 20 to 30 minutes before 3 pm. On the contrary, a long nap will make you feel depressed, while staying up late will have a bad influence on your sleep at night.
8. Pay attention to severe snoring, apnea, leg muscle twitching or ant walking during sleep. You may have a sleep disorder, so you should see a sleep expert.
9. Drinking instead of sleeping pills often aggravates insomnia. Alcohol can reduce the time of deep sleep, increase the number of waking up at night and worsen the quality of sleep. This will cause mental and physical diseases in the long run.
10. When sleeping lightly, you should actively stay up late and get up early. Lying in bed for too long will reduce the sense of sleep.
1 1. If you get enough sleep at night and still feel irresistible drowsiness during the day, you should seek medical advice promptly.
12. It is safe to take sleeping pills under the guidance of a doctor. You should take it on time, but not with wine.
Question 2: I can't sleep at night. What should I do? Sleep or awakening is a normal physiological process, 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. People who suffer from insomnia often find it difficult to induce their teachers to fall asleep and feel distressed. In fact, early mild insomnia can often benefit from self-regulation, which can be summarized as follows:
(1) Normal and natural mentality. There is no need to worry too much about insomnia. 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 insomnia. There are many factors leading to insomnia, which have been mentioned before. With a little attention, it is not difficult to find. 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, such as relaxation exercises, which have been circulated among the people and can be used. In addition, two simple methods are introduced:
(1) Close your eyes and be quiet. 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.
(4) 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.
(5) 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.
(6) 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. Cao Cishan, a health care expert, pointed out in Sleep Tactics: "Lie on the left side and bend your left foot, bend your left arm, hold your head with your hand, stretch 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.
(7) 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.
(8) If insomnia is caused by being away on a business trip and not adapting to the environment, first make psychological preparations, take the initiative to adjust, and get ready, so as not to sleep well because of nervousness. At the same time, you can also use the above methods to help sleep, so as to avoid insomnia.
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.
I wish you get rid of insomnia as soon as possible and sleep till dawn! ! !
Modern medical scientists have confirmed that dietotherapy is the best way to treat insomnia, which is superior to sleeping pills and has no side effects. Here are some trial examples:
(1) A spoonful of vinegar, poured into a cup of cold boiled water, can hypnotize and sleep soundly.
(2) For people who often suffer from insomnia, it is effective to cook porridge with lotus seeds, longan, lily and glutinous rice (millet).
(3) Those who suffer from insomnia due to blood deficiency can often take lotus root powder, or simmer lotus root with small fire and add honey to eat it in moderation; You can also use longan pulp 10g, 5 red dates and steamed eggs 1 piece, once a day 1 time.
(4) 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.
(5) Insomnia caused by hypertension, 50 grams of banana root and 0/00 grams of lean pork ...
Question 3: I can't sleep at night recently. What should I do? I suggest you relax now and don't care too much about this problem.
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.
Question 4: What should I do if I think too much and can't sleep at night? Insomnia is a manifestation of poor psychological condition.
In fact, the most important thing is to keep a good attitude.
Peace of mind can naturally sleep well.
I found several ways to treat insomnia:
1) Normal and natural mentality. There is no need to worry too much about insomnia. 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 insomnia. There are many factors leading to insomnia, which have been mentioned before. With a little attention, it is not difficult to find. 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, such as relaxation exercises, which have been circulated among the people and can be used. In addition, two simple methods are introduced:
(1) Close your eyes and be quiet. 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.
(4) Sleep induction. Listening to plain and rhythmic sounds, such as the sound of trains running, the chirping of crickets, the dripping sound and the sound of falling spring rain, music hypnotic tapes, etc., can help sleep, and can also establish conditioned reflex to induce sleep.
(5) 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.
(6) 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. Cao Cishan, a health care expert, pointed out in Sleep Tactics: "Lie on the left side and bend your left foot, bend your left arm, hold your head with your hand, stretch 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.
(7) 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.
Finally, have a good dream ~ ~ ~
Question 5: What if I can't sleep at night? 15 There are many reasons for insomnia. Mental factors such as mental tension, excitement, depression, fear, anxiety and boredom can often cause insomnia; Social and environmental factors such as excessive work and study pressure, environmental changes, noise, light and air pollution are another important reason; Bad habits such as overeating at dinner, drinking tea and coffee before going to bed can also lead to insomnia.
Prevention and health care of insomnia
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) Live a regular life, go to bed regularly, don't be too full for dinner, and don't drink tea and coffee before yesterday.
④ Health foods such as Miannaoning and lecithin have a good effect on regulating nerve function, and the most basic definition that helps to improve sleep insomnia is sleep disorder. It can be manifested as difficulty in falling asleep; Get up early; It is easy to wake up when sleeping; It is difficult to fall asleep after waking up; Sleep quality decreased, dreamy; Sleep time is significantly reduced. The incidence of insomnia is very high. Many factors can lead to insomnia: (1) mental factors; (2) physical illness; Such as neurosis, hypertension, tumor, cerebrovascular disease, tuberculosis, coronary heart disease, liver disease and hyperthyroidism. (3) Age: The older you are, the higher the incidence of insomnia; (4) Others: For example, mental workers use their brains excessively, the environment is noisy, and drinking, drinking tea and coffee excessively. Insomnia can be divided into: difficulty in falling asleep, early awakening and easy awakening. The main symptom is lack of sleep, often accompanied by many uncomfortable symptoms and mental manifestations. Severe insomnia can also induce some psychosomatic diseases.
treat cordially
First, don't be nervous, build up confidence and seek reasonable and effective ways to overcome insomnia. Insomnia is not a serious disease, 1 day or a few days without sleeping for a few hours. Can be combined with dietotherapy, traditional Chinese medicine, western medicine, acupuncture, physical therapy, qigong and so on.
Second, for secondary insomnia, it is mainly to deal with the basic diseases or symptoms that cause insomnia. Generally speaking, after the cause of insomnia is solved, insomnia will be cured.
Thirdly, for the treatment of primary insomnia, the most important thing is to adjust sleep habits and restore normal biological rhythm. Everyone's sleep time is different, and shorter sleep time has little effect on the human body.
Fourth, general insomnia can be cured through etiology, psychological and physical relaxation treatment. Sleeping pills are only used when necessary, and they are temporary and cannot be taken for a long time. Otherwise, it is easy to produce tolerance and dependence.
Don't go to bed early, or you will sleep in bed. Don't have a psychological burden. Now you are always afraid that you can't sleep again tonight, right? This kind of psychology is actually an important factor leading to insomnia. Don't always think about not sleeping today. I'm going to sleep today, so I'm going to sleep. Because people who don't have insomnia don't think about it when they sleep. It seems chaotic, so don't always think that I must sleep.
can't sleep well
You don't sleep well because of psychological pressure. You should solve the psychological pressure first. When the pressure is less, your sleep will naturally be better.
At the same time, you can also take some measures in your diet, such as drinking half a cup of strong milk before going to bed to help you fall asleep.
Fast sleep method
Swing method: stand freely, relax all over, swing your hands up and down rhythmically in front of your body, and your legs drive your body to shake rhythmically for about 10 minute.
Self * * *: Just like doing eye exercises, push your fingers around your eyes, then massage your temples and eyebrows for 2 minutes, and then massage the sunken parts on both sides of the cervical vertebra, namely Fengchi point, for 3 minutes.
Take a deep breath: count the number of breaths you take before going to bed and take a deep breath at the same time. Exhale as much as possible, inhale as much as possible, imagine inhaling to the abdomen, and inhale and exhale slowly. Usually about 36 times.
Relaxation sleep method
First: Turn off the lights and lie on your back after going to bed. Take a deep breath for three to five times, then imagine a not-so-bright white spot in the dark, concentrate on controlling this imaginary white spot to make 50 slow circular motions, and then slowly draw 50 five-star trajectories. If you feel that your mood has not changed much, repeat the psychomotor program several times or more. Then take two deep breaths and give yourself a hint: "I have fallen asleep." This can play a very good role in inducing sleep.
The second type: after lying in bed, you don't have to fall asleep immediately, leaving yourself in an unconscious state. First of all, tell yourself that fighting fatigue is not worth the candle, and sleep is necessary; Don't care too much about whether you are asleep. You can think of something easy and tell yourself that you will succeed without worrying at all. Secondly, imagine yourself floating comfortably in >>
Question 6: What should I do if I can't sleep every night? I slept too much during the day.
Question 7: I can't sleep at night. What should I do? Pay more attention to the usual work and rest time, and this can not rule out the influence of kidney deficiency, which will lead to insomnia, dreaminess, night sweats, limb weakness and other symptoms. I suggest you go to Jiuzhitang to buy Liu Di Dihuang Pills. This pill is made of six kinds of Chinese herbal medicines and is a basic prescription for nourishing kidney yin. It also has the effects of enhancing immunity, resisting fatigue and promoting metabolism. It should be more suitable for your current symptoms. I hope it can be adopted!