1, difficulty falling asleep;
2, can't sleep;
3, wake up early, can't sleep after waking up;
4. I often wake up from nightmares and feel that I am having nightmares all night;
5, energy did not recover after sleeping;
6, the onset time can be long or short, and it will be good in a few days, and it is difficult for the elderly to recover for several days.
7, easy to be awakened, some are sensitive to sound, and some are sensitive to lighting.
8. Many people who suffer from insomnia like to entertain foolish ideas.
Insomnia can cause fatigue, anxiety, general malaise, listlessness, unresponsiveness, headache and poor memory. Its biggest influence is mental, and worse, it will lead to schizophrenia.
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.
Five, clinical commonly used sleeping pills are divided into three categories, namely benzodiazepines, barbiturates and other non-barbiturates. Patients taking sleeping pills are not allowed to drive vehicles and operate machines to avoid accidents. Not suitable for children, elderly patients with caution, patients with liver and renal insufficiency with caution, lactating women and pregnant women should not use.
The dosage and usage of the above drugs should be in accordance with the doctor's advice. Good sleep is the main sign of physical and mental health. Insomnia is the most common sleep disorder, which refers to lack of sleep, difficulty in falling asleep and early awakening caused by various reasons. Patients often have symptoms such as mental fatigue, dizziness, headache and tinnitus, palpitation and shortness of breath, poor memory and decreased work efficiency.
Generally speaking, the latency of patients entering sleep is prolonged, the sleep time is shortened, and the physiological awakening is increased during sleep. The main manifestations are: it is difficult for the light person to fall asleep, and it is easy to wake up during sleep and it is difficult to fall asleep again; Wake up in the morning. In severe cases, people can't sleep all night, often accompanied by headache, dizziness, mental fatigue, palpitation, forgetfulness, anxiety, dreaminess and so on. Patients often feel anxiety and fear about insomnia.
Treatment (2)
You can also try the following methods.
First, take off your daytime things and clothes before going to bed.
We don't sleep because tension and trifles prevent us from relaxing. Remember the psychologist's advice: try to live today, and don't let the painful memories of the past or unsolved problems in the future fill your mind. Clean up your anger, injustice, jealousy and other negative emotions. So, don't think about revenge plans in your mind at night, you'd better think about something pleasant.
Second, Mozart's music and the noise of electric fans-the best way to treat insomnia.
Compared with other classical music, Mozart's music is the most effective treatment for insomnia. It can make blood pressure and pulse normal and reduce nervous tension. But if you are not his music lover, you can also listen to other soothing instrumental music before going to bed.
The best music is the sound of waves lapping on the shore and the cry of seagulls-it can relax you. If all else fails, turn on the electric fan. The monotonous hum will make you sleepy.
Three: Walking the dog
First of all, communicating with a four-legged friend will greatly reduce your tension. Second, whether you like it or not, take it for a walk at night. Walking for half an hour before going to bed will relax the nervous system. Try to avoid negative emotions and anxious thoughts when spreading. All this will give you a stable dream.
Four: No dinner after 7 pm.
This is not only good for sleep, but also good for health. So, if you are not full for dinner, drink some yogurt or eat some fruit.
Five: take an essential oil bath or a sea salt bath.
Relax, the water temperature should not exceed 37 degrees Celsius, and soak for 10- 15 minutes. Then go to bed at once.
Help you to recommend: practicing Tai Ji Chuan can regulate nerve function activities, restore a highly nervous mental state, and achieve a balance between Yin and Yang. Therefore, by practicing boxing and nourishing the heart, you can treat neurasthenia, forgetfulness, insomnia, mental anxiety and other diseases.
Six: Let yourself go to bed on time.
If this can be done, the problem of insomnia will not exist, because the body has "known" that it is time to sleep.
Help you recommend: Xiao Li developed the habit of sleeping naked in college. At that time, living in dormitories, girls paid attention to privacy, and curtains were drawn, forming a small world. At that time, girls often exchanged ideas about beauty and skin care. ...
Seven: Watching boring books or TV programs-a good hypnosis method.
Fill your brain quickly before going to bed (similar to memorizing a lot of foreign language grammar overnight). An interesting fact: when we feel uninterested and bored, our blood pressure will drop, we will feel listless and want to sleep very much. On the contrary, when we concentrate, we don't feel tired. Therefore, experts advise insomniacs not to work or watch interesting programs at night.
Eight: Eat caviar or feel the cold before going to bed.
You can eat mustard and caviar together-this method helps many people fall asleep quickly. You can also try another method, which is cruel but effective: get out of bed, freeze for a while, be patient, even if it is shivering, and then cover the quilt. This feeling is as comfortable as putting a hot water bottle under the bed in cold weather.
Nine: Drink a cup of warm milk or warm honey water before going to bed.
Most people will fall asleep sweetly like children after drinking it. At the same time, insomnia patients, in today's "medicine is better than food", will have a certain hypnotic effect in addition to adverse reactions if they eat properly. ...
The following suggestions are only applicable to ordinary people with mild insomnia in daily life. If you have insomnia due to illness or long-term sleep disorder, you need to see a doctor for treatment.
Treatment (3)
First, build confidence.
Don't worry too much about the occasional insomnia experience in life, I believe the body will adapt naturally. People's physical and mental flexibility is great. This article quotes a case. People who don't sleep for 200 hours in a row can still maintain normal physical and mental functions, and insomnia for one or two nights will not cause any difficulties. After occasional insomnia, if you don't worry about the pain of insomnia, you will naturally sleep when you are sleepy. The more you worry about insomnia, the harder it is to fall asleep at night.
Step 2 arrange a regular life
The most effective way to avoid insomnia is to regularize daily life, form a regular habit of sleeping and getting up, and thus establish your own biological clock. Sometimes I go to bed late because I need it, but I still get up on time in the morning. In case of weekend holidays, avoid staying up late; Sleep cannot be stored, and it is useless to sleep too much.
3. Keep moderate exercise
Keep exercising for half an hour to an hour every day, so that all organs of the body can be flexible. But you should avoid strenuous exercise before going to bed. It is wrong for some people to try to get tired by strenuous exercise before going to bed and then fall asleep.
Relax before going to bed.
Avoid overwork or hard work within half an hour before going to bed. Even if there is an exam tomorrow, I will never go to bed with a question. Listening to light music before going to bed helps you sleep.
Step 5 design a quiet bedroom
Try to isolate the bedroom from noise and get into the habit of turning off the lights and sleeping.
Step 6 purify the sheets
Get into the habit of sleeping only in bed; No reading, no phone calls, no watching TV in bed. Because when doing other activities in bed, I often break my habit of sleeping regularly.
7. Eat moderately before going to bed
Eat moderately when necessary before going to bed; Foods such as milk, bread and biscuits help you sleep. Overfullness is not good for sleep; And coffee, cola, tea and other stimulating drinks, especially not conducive to sleep.
Eight. Drinking is not good for sleep.
Many people have a misunderstanding about wine and mistakenly think that drinking helps them sleep. Of course, it is easy to fall asleep after drinking, but the sleep induced by drinking is not easy to last. As soon as the alcohol disappears, it is easy to wake up, and it is difficult to fall asleep after waking up. Moreover, heavy drinkers can easily lead to more serious suffocating insomnia.
9. Proper use of hypnotics
Drugs that can sleep normally. The side effects are very small.
Practice after failure
If the above suggestions don't work, I suggest you keep the habit of sleeping regularly. If you really can't sleep, get up and do some of the least annoying activities. It is not appropriate to overwork your body and mind at this time. If you want to use push-ups and other activities to try to let yourself fall asleep from fatigue, the effect will be counterproductive.
11. Insomnia mostly stems from our troubles and lack of wisdom to face complicated life.
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.
④ Keith Downing, lecithin and other health foods have a good effect on regulating nerve function, which is helpful to improve sleep.
Improve sleep quality
We know that sleep is extremely important for brain health. People generally need to have more than 8 hours of sleep, and must ensure high quality. If the sleep time is insufficient or the quality is not high, it will have a bad influence on the brain, and the fatigue of the brain is difficult to recover, which will seriously affect the function of the brain. If you don't get enough sleep or have poor sleep quality, you should increase your sleep time appropriately, such as taking a nap in summer, and try to improve your sleep.
According to the general view, sleep is the main way to eliminate brain fatigue. If you don't get enough sleep for a long time or the quality of sleep is too poor, it will seriously affect the function of the brain, and people who are already very smart will become confused. Many people suffer from neurasthenia and other diseases, which are often caused by serious lack of sleep.
In short, people spend more than one third of their time in sleep. A good sleep of a political party can regulate physiological functions and maintain the balance of the nervous system, which is an important part of life. Poor sleep, lack of sleep, the next day will be wrong, brain swelling, general weakness. Sleep is closely related to healthy work and study.
The following aspects can improve sleep quality:
* Sleep properly.
1. One of our important points is that sleep is indispensable. Many books say that adults usually sleep 7-8 hours a day. But recently, American psychology professor James? Dr. Maas pointed out that it is not enough for a person to sleep for 6-7 hours at night. His sleep research shows that only eight hours' sleep can make human body function reach its peak. So what is "moderate amount" is mainly based on "mental and physical recovery".
Human sleep can be divided into slow eye movement sleep and rapid eye movement sleep. The concentration of rapid eye movement sleep occurs in the final stage of rapid eye movement sleep, such as memory storage, tissue maintenance, information arrangement and new learning and performance, while rapid eye movement sleep usually occurs after the 8-hour sleep period and lasts for about 90 minutes. Although we may not realize it, most of us don't get enough sleep, which not only reduces the quality of life, but also may cause diseases.
In order to make up for this general lack of sleep, Dr. Mas advocated a "nap". This kind of nap means taking a nap for 20 minutes after waking up from a formal sleep every day, which is much better than going to bed early at night.
What we particularly emphasize is that although primary and secondary school students say "reducing the burden", they have not relaxed due to various test pressures, and many people obviously lack sleep time. Compared with the past, it is actually open and tense. In fact, it is not worth the loss to the society and the family. We believe that only by sleeping well can we study hard. A good sleep will not hinder your future: sleep time must be guaranteed!
* Sleep environment
In order to get a good sleep, it is very important to pay attention to three appropriate and three taboos before going to bed.
The three meanings are:
Take a walk before going to bed.
Purple rock collection? Yang Shu said: "When you are asleep, walk a thousand steps in the room, and then you will get a pillow ... cover it and you will be tired. If you are tired, you will think about it, and you will move to the extreme and seek peace."
There should be an environment suitable for sleeping, mainly a quiet bedroom and comfortable bedding.
Ventilation is an important condition for a bedroom, because fresh air is more important than anything else. No matter what the outdoor temperature is, you should open the window to get some air before going to bed. Choose a comfortable bed, usually a brown elastic bed with moderate hardness or a cork mattress. Pillows should be moderate in hardness and try to be warm in winter and cool in summer.
Have a correct sleeping posture.
Generally speaking, it is recommended to lie on the right side, with legs slightly bent, and the body naturally relaxed. One hand is bent on the pillow and the other hand is naturally placed on the thigh.
Develop good sleep habits.
No matter whether you sleep at night or take a nap during the day, try to sleep and get up at the same time, and holidays are no exception. We should take regular and moderate actions.
* adapt to the biological clock
If we get up on time every day and greet the sunshine regularly every morning, then your biological clock will run on time. Studies have shown that this is one of the key factors to improve sleep quality.
One of the factors affecting the operation of biological clock is body temperature. Studies have proved that the fluctuation of human body temperature has a great influence on the rhythm of biological clock. People's body temperature is easy to drop, which is an effective way to adjust the biological clock by using body temperature. If the temperature regulation is out of control, it will cause the disorder of sleep biological clock. There are many ways to control your body temperature, such as taking a bath before going to bed or doing aerobic exercise for 20 minutes before going to bed, so that your body temperature will drop when you sleep.
In short, people will fall asleep on time after forming habits. It is most important for teenagers to develop good sleep habits. The biological clock is not easily broken. Don't stay up late on Saturday and Sunday nights, you can't afford to get up during the day, which destroys your biological clock.
* Adjust diet
We often see such a situation: after a few people eat a lot of coffee, chocolate, cola, tea and other foods or drinks at night, they don't feel bad sleep subjectively, but experiments have confirmed that their deep sleep will be adversely affected. So don't eat these things before going to bed.
In order to get a good sleep effect, there should be the following taboos before going to bed:
Avoid satiety
Dinner is seventy to eighty percent full. Don't eat before going to bed, so as not to increase the burden on the stomach.
Avoid strong tea and coffee.
Don't drink strong tea, coffee and other foods at night to avoid affecting normal sleep due to mental excitement or frequent urination.
Avoid drinking.
Studies have proved that drinking seems to help you fall asleep, but it is not correct. In the process of metabolism, wine will release a natural stimulant, which will destroy our sleep in the middle of the night.
* Noise
Many young friends are used to this harsh environment because they are often in some kind of noise. This is not good for our sleep, and it will reduce our intensive sleep time. Therefore, the sleeping environment should try to avoid noise interference.
In addition, for people who are prone to insomnia, they only sleep when they are sleepy. The result of going to bed early is often "haste makes waste", which will only aggravate psychological pressure. Someone has done such an experiment. In some cases, staying up late and getting up early can reduce sleep time and improve sleep quality.
* Bedtime
In order to improve the quality of sleep, we must pay attention to time;
The time to sleep well is from 9: 00 pm to 1 1 pm, from noon to 12 pm, and from 2 am to 3: 30 am. At this time, the human body's energy drops, the reaction is slow, the thinking is slow, and the mood is low, which is conducive to the human body's transition to slow-wave sleep and entering a sweet dream.
What kind of sleep is the best? Sleep should be an unconscious state of pleasure.
Even if you sleep for a short time and wake up refreshed the next day, it means that your sleep' quality' is good, but if you still feel tired after sleeping for a long time, it means that your sleep quality is poor.