1, conditioning method
(1) In life, many people don't take the lack of sleep seriously, and often ignore this aspect of conditioning. When people are faced with the problem of how to recover from lack of sleep, they need to relax. Generally, people's sleep can be divided into physiological sleep and psychological sleep. The so-called physiological sleep actually means that sleeping for 3.5 hours can meet the needs of the human body. And inner sleep is a kind of desire for sleep in people's subconscious. If you relax before going to bed, your body will recover faster and you won't feel sleepy even if you don't sleep for a long time.
(2) Some people may have the habit of drinking tea or coffee before going to bed. As everyone knows, this practice will affect the quality of sleep. These drinks all contain refreshing ingredients. Therefore, it is not recommended to drink stimulating drinks before going to bed. If you really have insomnia, you can try to drink a cup of mild milk, and the effect will be good. In addition, you can use natural vitamin C chewable tablets (Yangshengtang) to enhance your physical fitness and avoid physical decline caused by lack of sleep.
2, the harm of insomnia
(1) It is said that people can live for 20 days without eating; People can live for 7 days without drinking water; Without sleep, people can only live for 5 days, and long-term insomnia will shorten their life 15 years. Women have more gas and less blood, and insomnia is more harmful to women. It will not only cause dark circles, obvious bags under the eyes, loose skin and dull complexion, but also bring a series of physical injuries. Including decreased thinking ability, decreased alertness and judgment, low immune function and endocrine disorder.
(2) Chinese medicine pays the most attention to the balance of Yin and Yang, Yin and Pingyang are secret, and people are harmonious; When yin and yang are out of balance, disease is health. Insomnia is also! It is sunny during the day, cloudy at night, and yin and yang rise and fall. From day to night, yang disappears and yin grows. Yin qi is the most abundant at night, and Yang qi enters the yin and then sleeps. On the contrary, if the yang is too strong to enter the yin, you cannot sleep. Ancient doctors called insomnia insomnia insomnia, and there is a more vivid name, that is, eyes closed, can not lie down.
Step 3: Treatment
(1) Calm the brain.
Try to stop thinking and chatting, such as meditation, prayer, listening to music or experiencing simple peace and satisfaction, and try to adopt the above methods. Sometimes, for many things, you can wait until the next day, without worrying about sleeping all night.
(2) Reduce bad bedtime habits.
In order to avoid disturbing sleep, control yourself not to drink coffee for at least 6 hours before going to bed, and eat some other foods that help you sleep. Eating foods rich in tryptophan, such as cherries, cherry juice, pumpkin seeds, milk and yogurt, or foods with high glycemic index, such as glutinous rice, will help you sleep.
(3) Stay asleep
"Bladder fullness" can also interfere with sleep, so stop drinking water (ingesting liquid) after 2 hours of sleep. It takes 60 to 90 minutes for the ingested liquid to circulate and metabolize in the body to form urine. Alcohol is a good diuretic, which will interfere with the body's sleep pattern, so avoid drinking alcohol when sleeping.
(4) Maintain a regular sleep pattern
Regular sleep and wake-up time can help you set a sleep physiological clock, so that when you go to bed at night, your body will feel sleepy and get up automatically at a fixed time in the morning without an alarm clock at all.
(5) Poor sleep concept
Good sleep is to form good habits, such as preparing an environment conducive to sleep, reducing chatting before going to bed and following a regular sleep plan, which can bring us a good sleep process.
4. Preventive measures
(1) Drinking a cup of warm water before going to bed is a very good living habit, which can not only effectively relax our body and mind, but also reward ourselves for ending a busy day.
(2) Bathing before going to bed can effectively relax our bodies. And bathing can effectively synchronize our body temperature and make people sleepy. In addition, bathing before going to bed should become a good habit, which can effectively treat insomnia at night.
(3) Using a computer or TV before going to bed will cause the body temperature to rise, so the law of body temperature change will naturally be destroyed. In the process of using the computer, bright screen will produce strong stimulation to the eyes and nervous system, so that the body temperature is in a relatively high working state. In this way, the temperature difference between day and night is relatively small, and the sleeping conditions are naturally not much better.
5. Other methods
1, Baiziren Ningxin Sleeping Tea
Material: Semen Platycladi 15g, and proper amount of honey.
Brewing method: break the arborvitae seeds, put them in a casserole, and add water to decoct. Boil the juice and add honey to make tea.
Efficacy analysis: it can calm the heart and improve intelligence, moisten the intestines and relax the bowels. Suitable for people who have long lost their memory.
2. Albizia julibrissin sleep tea
Materials: Cortex Albizziae and Fructus Lycii each10g.
Brewing method: wash the above two materials with clear water respectively, then put them into a casserole and add a proper amount of clear water for decoction. After boiling, remove the residue and get the juice to drink tea.
Efficacy analysis: it can relieve depression, soothe the nerves, nourish the liver and improve intelligence, and is suitable for long-term insomnia caused by liver and kidney deficiency and neurasthenia.
3. Massage your ears to improve long-term insomnia
Press the ear hole with the palms of both hands, then let go and do it for 20 times in a row. Then massage the earlobe 20 times with two thumbs and forefinger from top to bottom, and then massage the earlobe 30 times in the same way, depending on the degree of fever in the ear. Before going to bed, touch your earlobe with your hand. When massaging the earlobe, the heartbeat slows down, which can relax the body and mind and help to improve insomnia.
4, tongue swallowing body fluid to prevent insomnia.
Insomnia patients lie in bed, close their eyes, and get rid of other thoughts. The tongue is slowly stirred up and down in the mouth, and saliva is slowly leached under the tongue. When it accumulates to a certain amount, it is swallowed edema for many times. After 10 minutes, it can cause fatigue and fall asleep. Some people yawn while carrying their tongues, which is normal and will soon fall asleep.