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: (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 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. (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 of all, you should be mentally prepared, take the initiative to adjust and get ready, and don't 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 a few examples to try: (1) A tablespoon 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 can be hypnotized by taking 50g banana root and 0/00g lean pork/kloc-0. (6) palpitation and insomnia patients, take 50g of banana root and 0/00g of lean pork, and cook them together, so that they can fall asleep. (7) 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. (8) Eat an apple before going to bed. Or put a peeled or cut citrus on the bedside table, so that people with insomnia can smell its fragrant smell, which can calm the central nervous system and help them fall asleep. (9) Mash an appropriate amount of onion, put it in a bottle and cover it. Put it on the pillow before going to bed and smell it. I usually fall asleep after a while. 1) 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. 3) The prevention and health care of insomnia should focus on 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. ④ Keith Downing, lecithin and other health foods have a good effect on regulating nerve function, which is helpful to improve sleep. 33. Causes and symptoms Insomnia refers to lack of sleep time, or lack of deep sleep and familiarity, which can be divided into the following three types: (1) Initial insomnia: it is difficult to fall asleep after midnight, which is mostly caused by mental stress, anxiety and fear. (2) Intermittent insomnia: it is restless sleep, easy to wake up, often have nightmares, and indigestion in middle-aged people often occurs. (3) Endpoint insomnia: It is not difficult to fall asleep, but the time is not long, and I can't fall asleep after waking up in the middle of the night. This kind of insomnia is more common in elderly patients with hypertension, arteriosclerosis and depression. 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. Insomnia can also cause psychological changes, and patients feel a heavy physical and mental burden. There are many reasons why Chinese medicine calls it insomnia, such as "upset stomach" and "tired and sleepless". It is related to imbalance of liver, spleen and kidney and deficiency of yin and blood. Neurasthenia is more common. Matters needing attention in self-treatment (1) Self-treatment of insomnia can't rely on drugs. We should pay attention to eliminating the causes of insomnia, strive for psychological balance, and improve 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 gardening activities, such as planting flowers and grass, to cultivate Zhi Tao's temperament, eliminate tension and anxiety, and make his mind tend to be balanced. (& lt！ -EZCODE expression START 8)-& gt；; & lt！ -EZCODE expression END-& gt；; Drinking a glass of milk or eating some sweets before going to bed is helpful to improve the quality of sleep. (9) Facing the sun in the morning, exercising for about half an hour helps to regulate the body clock. Autonomic therapy 1. Self-treatment (1) diazepam, 2.5-5mg, taken before going to bed. (2) Go to sleep quickly, 0. 1-0.2g, and take it before going to bed. (suitable for people who can't sleep easily). (3) Buzhong Yiqi Pill, 9g each time, 2-3 times a day, swallowed with warm water. It is used for patients with qi deficiency, mental fatigue, tooth marks on the tongue and loss of appetite. (4) Longdan Xiegan Pill, 9g each time, 2-3 times a day, swallowed with warm water. Used for patients with thick and greasy tongue coating, vexation and irritability, and Huang Chi urine. (5) Hushi Guntan Pill, 2g each time, 3 times a day, swallowed with warm water. Suitable for people who like greasy food, wine and sugar, endogenous damp heat, thick yellow tongue coating, hard stool, chest tightness, MUBI and dreaminess. (6) Anshen Buxin Pills, each time 15 capsules, three times a day, swallowed with warm water. (7) Yangxue Anshen syrup, 65438+ 0-2 spoonfuls each time, three times a day. Second, prescription self-treatment (1): Polygonatum sibiricum 30g, Polygonatum odoratum 30g, Semen Cassiae 9g, Chuanxiong 3g, daily 1 post, decocted in water twice. (2) The same amount of Ziziphus Spinosae Semen and Salvia Miltiorrhiza Radix are ground into powder, 6g each time, twice a day (afternoon and evening/kloc-0 each time), and swallowed with warm water. (3) 30 grams of mulberry (mulberry fruit, cooked is better), decoction. Used for the elderly with insomnia and hard stool. (4) 30 grams of fresh flowers and leaves, fried twice, daily 1 post. Third, diet self-treatment (1) 30 grams of lotus seed meat (without core), 5 grams of longan meat, baked snacks or boiled porridge. (2) Pork heart 1, jujube 10, cooked with seasoning. (3) 2 egg yolks, 6 grams of Rhizoma Chuanxiong, Scutellariae Radix 10g, Radix Paeoniae Alba 12g, Radix Rehmanniae 30g, and Colla Corii Asini 10g (plus), and decocted twice a day with paste1g.. (4) Decoct 30g of red dates (torn), 60g of Huai Mai and Radix Glycyrrhizae Preparata 10g in water twice, daily 1 post. (5) Eight green onions, 15 dates and 5g sugar. Boil 2 bowls of water into 1 bowl, and take 1 time before going to bed. This prescription is used to treat neurasthenia and insomnia. Burn your feet with hot water before going to bed, soak for a while, and then heat them when the water is cold. Taking this prescription at the same time is more effective. (6) Chop 150g scallion (white) and put it into a small dish. Put the saucer on the pillow before going to bed, and you can sleep peacefully. This prescription is used to treat neurasthenia and insomnia, and has the effect of calming the heart and calming the nerves. (7) 7 green onions and 20 jujubes. Decoct with water. This prescription is used to treat insomnia caused by fatigue and has the effect of nourishing the heart and calming the nerves. Iv. Application method of external treatment and autonomy (1) navel: evenly mix the same amount of pearl powder, salvia miltiorrhiza powder and sulfur powder, then apply a proper amount of sesame oil on the navel, cover it with plastic film tape and replace it in 3-5 days. (2) Acupoint massage: Take Yongquan, Taixi and Insomnia, and press the acupoints with your fingers for 3-5 minutes each. If you wash your feet with warm water, the effect will be better. Taixi point: located at the midpoint between the posterior edge of the medial malleolus and achilles tendon. Insomnia acupoint: located at the connecting line between medial malleolus and lateral malleolus, at the midpoint of sole. Yongquan point: it is located in the depression at the forefoot 1/3. -Perfume dressing method: 30 grams of cinnabar, 30 grams of magnet and 3 grams of amber, ground into powder and put in a cloth bag, and put it on your head with a hair pressing cap before going to bed. Foot washing method with medicinal juice: magnet 50g, chrysanthemum 10g, Scutellaria baicalensis Georgi 10g, Polygonum multiflorum Thunb. 30g. Boil it into soup and soak it for 20 minutes before going to bed. 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. Medicated pillow method: 250 grams of chrysanthemum and 250 grams of rush are used as pillow cores. Commonly used and effective. 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 up to the subchondral depression on both sides of the neck tendon.