First, keep a good attitude of optimism and contentment. Have a full understanding of social competition and personal gains and losses. To avoid psychological imbalance caused by setbacks.
Second, establish a regular daily life system and maintain a normal sleep-wake rhythm.
Third, create a conditioned reflex mechanism conducive to falling asleep. Such as taking a hot bath, soaking feet and drinking a glass of milk half an hour before going to bed. As long as you persist for a long time, you will establish a "sleep conditioned reflex."
Fourth, moderate physical exercise during the day will help you fall asleep at night.
Fifth, develop good sleep hygiene habits, such as keeping the bedroom clean and quiet, away from noise and light stimulation; Avoid drinking tea and alcohol before going to bed.
Six, self-regulation, self-suggestion. You can play some relaxing activities, or count them repeatedly. Sometimes a little relaxation can accelerate your sleep.
Seven, limit the sleep time during the day, in addition to the elderly can take a nap or nap during the day, should avoid taking a nap or nap, otherwise it will reduce the sleepiness and sleep time at night.
In addition, for some critically ill patients, under the guidance of a doctor, sleeping pills or small doses of anti-anxiety and antidepressants should be given in a short time. This may lead to faster and better treatment results.
In addition, I found some information for you from the internet, you can learn from it.
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 * * * 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, 50g of banana root and 0/00 g of lean pork can be hypnotized.
(6) palpitation and insomnia patients, take 50g of banana root and 0/00g of lean pork, and cook them together, so 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. Answer:-July 24, 2009 09: 57 Don't think too much about other answers (***9). Maybe the pressure is too great! Respondent:-Counting sheep at 09: 30 on July 23rd, 2009 ~ ~ Respondent:-Health consultation at 09: 37 on July 23rd, 2009. Respondent:-Hello on July 23rd, 2009.
① Develop good work and rest habits and relax before going to bed.
Don't be too hungry and full before going to bed.
③ The light in the bedroom should be soft and the temperature should not be too high.
④ Insist on washing feet with hot water before going to bed every day.
⑤ Eat more sunflower seeds, jujube, honey, millet, milk, etc. Diet, drink millet, lotus seeds, red dates and lily porridge at night.
Try not to drink tea, coffee or coke after noon.
⑦ The combination of soothing sleep and relieving depression has a good effect. It's a Chinese patent medicine with no side effects. Produced by Miao Xitang, a 300-year-old brand in Hong Kong, it enjoys a high reputation in the field of treatment.
Telephone-telephone-consultation-inquiry: 4o0-8ii-o5o5 Interviewee: -2009-07-24 09:32 Four functions of Huonaotong Capsule:
First, relieve brain pressure, improve memory and enhance the vitality of brain cells. Huonaotong compound capsule is refined from dha and epa extracted from deep-sea fish. Dha and epa can enter the brain through the blood-brain barrier to increase and prolong the synapses of brain nerve cells, directly act on mitochondria in brain cells, enhance the elasticity of brain cell membranes, further increase brain capacity and promote the metabolism of brain cells, thus delaying the aging of brain cells, nourishing the brain and promoting energy synthesis. Memory factors can comprehensively balance and supplement the nutrition of brain cells, improve memory, keep the brain awake and maintain the lasting vitality of brain cells. Dha and epa, namely docosahexaenoic acid, belong to polyunsaturated fatty acids and are indispensable and important nutrients in human brain tissue. They can also improve the activity of enzymes used to transform nutrition in the brain, make the brain get enough nutrition, stretch nerve fibers again and improve brain function, which is very beneficial for young students to improve their observation, attention, thinking ability, imagination, memory, reaction ability and learning ability.
Second, supplement the nutrition needed by the brain and improve various symptoms of brain fatigue and brain degeneration. Huonaotong compound capsule provides energy synthesis promoter and nutrients needed to synthesize memory factors, which makes mitochondria work more effectively; Provide efficient antioxidants, repair mitochondrial damage caused by oxidation, restore normal function of mitochondria, further strengthen brain function, enhance memory, and delay and improve various bad states caused by human aging. Thereby relieving mental stress, changing sub-health state, improving sleep quality, and treating headache, migraine, dizziness, fatigue, listlessness, insomnia, dreaminess, hyperactivity, TIC disorder, distraction and senile dementia.
Third, anti-oxidation, scavenging free radicals, treating cerebral thrombosis and arteriosclerosis, and preventing cardiovascular and cerebrovascular diseases. Huonaotong compound capsule contains Ginkgo biloba extract, ginkgetin and ginkgolide, and its molecular structure contains multiple hydroxyl groups, which has strong anti-oxygen effect, can scavenge various free radicals in the body, inhibit the generation of toxic substances such as malondialdehyde and conjugated diene, improve cerebral blood circulation, soften blood vessels, increase blood flow of heart, brain and peripheral blood vessels, protect brain cells from ischemic injury, promote metabolism of heart and brain cells, reduce blood lipid, inhibit thrombosis and promote thrombosis. It can selectively dilate capillaries and increase cardiac and cerebral blood flow, which is the gospel for patients with cardiovascular diseases such as Alzheimer's disease. It has the effects of enhancing memory, delaying arteriosclerosis and resisting aging for healthy people. It is helpful to prolong life and improve vitality, and is a good health care product suitable for middle-aged and elderly people.
Fourth, lower cholesterol, lower blood viscosity, lower hypertension, promote blood circulation and eliminate brain fatigue. Huonaotong compound capsule is made of Alaska deep-sea fish as the main raw material and concentrated and extracted by modern technology. It is rich in omega3-3 unsaturated fatty acids, and its main components are dha and epa. It can reduce cholesterol, prevent cardiovascular diseases, prevent thrombosis, reduce blood viscosity, promote blood circulation, significantly improve symptoms of cerebral blood supply deficiency, increase oxygen supply to the brain, quickly activate brain cells, and eliminate fatigue. Dha and epa are important components of brain nerve cells and human defense system, which have the functions of strengthening brain, improving intelligence and delaying aging. Moreover, Huonaotong capsule can improve the body's disease resistance, prevent the oxidation of brain cells by harmful free radicals, significantly enhance brain vitality and delay brain aging. Answer:-July 28, 200913: 21may be the reason for the heavy mental stress. Don't think about yourself when you wake up, so you can't sleep well. Let go and relax completely, and you will fall asleep slowly!
The most is insomnia. It is good to adjust it once in a while and provide you with some dietotherapy methods.
Diet therapy for insomnia
Insomnia patients in today's "medicine tonic is not as good as food tonic", if appropriate diet prescription is adopted, in addition to adverse reactions, there is a certain hypnotic effect. Now I'd like to recommend some simple dietary remedies for you to choose from:
Pig heart 1, Ziziphus jujuba seed, Poria cocos15g, and polygala tenuifolia 5g. Cut the pig heart in half, wash it, put it in a clean pot, then put the washed Semen Ziziphi Spinosae, Poria cocos and Radix Polygalae together, add a proper amount of water, set it on fire, boil it with strong fire, and skim off the foam.
Stew over low heat until the pig's heart is cooked. Every day 1 dose, eat heart and drink soup. This soup has the functions of nourishing blood, nourishing heart, benefiting liver and calming nerves. Can be used for treating palpitation, anxiety, insomnia, dreaminess, and hypomnesis caused by deficiency of heart, liver, and blood.
Take 5g of Gastrodia elata, japonica rice 100g, 25g of chicken, 50g of bamboo shoots and carrots, fragrant taro 1, soy sauce, cooking wine and proper amount of sugar. Soak gastrodia elata for about 1 hour to soften it, then cut chicken into pieces, and cut bamboo shoots and washed carrots into small pieces; Peel taro, wash it with clear water to make it fragrant, and cut it into filaments. Wash the japonica rice, put it into the pot, add seasonings such as vermicelli and sugar, and cook it into thick rice with low fire, once a day, for lunch or dinner. This meal has the effects of strengthening the brain, strengthening the body, calming the nerves and sleeping. Can be used for treating dizziness, insomnia, dreaminess and amnesia.
Longan rock sugar tea longan meat 25g, rock sugar 10g. Wash the longan pulp, put it in a teacup with rock sugar, boil the water, cover it for a while, and drink. Every day 1 dose, drink water, add boiled water to water, and finally eat longan meat. This tea has the functions of nourishing the heart, strengthening the spleen, calming the nerves and improving intelligence. It can cure excessive thinking, listlessness, insomnia, dreaminess, palpitation and forgetfulness.
Polygala jujube porridge 15g, fried Ziziphus jujuba seeds 10g, and japonica rice 75g. Put the cleaned japonica rice into an appropriate amount of water pot, add the cleaned polygala tenuifolia and Ziziphus jujuba seeds, boil with strong fire, and then turn to low fire to cook porridge, which can be eaten at dinner. The porridge has the effects of calming the heart, tranquilizing the mind, strengthening the brain and improving intelligence, and can be used for treating symptoms such as fright, insomnia and amnesia caused by blood deficiency in the elderly.
Baimai Anshen Drink contains wheat 25g, lily 20g, lotus seed meat 15g and Polygonum multiflorum Thunb 15g. 2 jujubes and 6g licorice. Wash wheat, lily, lotus seed, Polygonum multiflorum Thunb, jujube and licorice respectively, soak in cold water for half an hour, pour into a clean pot, add water to 750 ml, boil with strong fire, and then cook with slow fire for 30 minutes. Filter the juice, keep it in a thermos, stew it twice, put it together and drink it at any time. The beverage has the effects of invigorating qi, nourishing yin, clearing away heat and calming the nerves. Can be used for treating mental disorder, vexation, dryness, insomnia, dreaminess, palpitation, shortness of breath, hyperhidrosis, etc.
Stewed Semen Platycladi 15g, Pork Heart 1, appropriate amount of refined salt, appropriate amount of cooking wine, appropriate amount of soy sauce and appropriate amount of onion slices. Wash the pig heart, cut it into thick slices, put it in a pot with appropriate amount of water together with the leaves of Platycladus orientalis, add cooking wine and refined salt, and stew it on low heat until the pig heart tastes delicious. You Yu thanked ting? Break through the umbrella 4 praise wake up? What's the point? πа? Is the whirlpool difficult? Hey? Lu people raise Lu Huang? ⑹? Where is Rongwei No.1?
25g of longan Euryale seed porridge, 0g of glutinous rice100g, 20g of Ziziphus jujuba seed and 20g of honey. Wash glutinous rice and Euryale ferox respectively, put them into a proper amount of water pot, add longan, bring to a boil over high fire, turn to low heat and cook for 25 minutes, then add jujube kernels and cook for 20 minutes, and add honey before eating. Take it twice in the morning and evening. This kind of porridge has the functions of strengthening brain, improving intelligence, tonifying kidney and solidifying essence. Can be used for treating senile neurasthenia, mental retardation, liver and kidney deficiency, etc.
Gynostemma pentaphyllum 15g, 8 red dates. Wash them separately, put them in a proper amount of water pot and cook them on low heat for 20 minutes. Every day 1 dose, eat dates and drink soup. This soup has the functions of strengthening brain, improving intelligence, calming the heart and calming the nerves. Can be used for treating mental fatigue, anorexia, insomnia, amnesia and frequent micturition at night.