How do women who are prone to insomnia recuperate? Frequent insomnia will not only affect our health, but also have a certain impact on our work and life the next day. Women's frequent insomnia will have a very serious impact on their skin, so girls are very worried about insomnia. But what about girls' insomnia at night? The following is about how to recuperate women who are prone to insomnia.
How to regulate women who are prone to insomnia 1 To prevent insomnia, we should do the following:
First, sleep according to the prescribed timetable: go to bed and get up on time every day, so that the brain can form regular activities. Try not to get into the habit of staying up late. Staying up late for a long time can easily lead to insomnia.
Second, do some relaxing activities before going to bed: such as listening to soothing music, walking and drinking milk. If conditions permit, it is best to take a hot bath or soak your feet with hot water before going to bed. In addition, Tai Chi, yoga and other soothing exercises are also good ways to relax, which are beneficial to sleep.
Third, people with insomnia had better not take a nap: a nap will affect their sleep at night. If taking a nap is a habit, it is best to control the nap time within 20 minutes and not more than half an hour at most.
Fourth, you must sleep when you are sleepy: people can't sleep when they are excited. When they can't sleep, they'd better get up and read some boring books in a quiet room. When they are sleepy, they will go back to bed and not force themselves to sleep.
5. Create a good sleeping environment: There should be no noise and bright light in the sleeping room, and the temperature should be controlled to create a good sleeping environment.
6. Don't eat irritating food and drinks before going to bed: Don't drink tea, coffee and alcoholic drinks after meals, and don't smoke. Don't read exciting books and movies before going to bed, and don't think too much.
7. Don't make up for insomnia by extending the insomnia time: If you have insomnia on the first night, don't think that you can get up late the next day, which will affect your sleep the next day and easily lead to anxiety.
If you have insomnia in your daily life, you may wish to make adjustments according to the above aspects. If you strictly follow the above methods, I believe you will be able to return to normal sleep soon. Finally, I want to remind you that sleep is very important to our health. I hope to attract everyone's attention and develop good sleep habits.
How do women who are prone to insomnia recuperate? If women often suffer from insomnia, they can adopt the following methods to recuperate:
1, drug therapy: Traditional Chinese medicine focuses on adjusting the imbalance between yin and yang and qi and blood, which can be used to nourish yin and reduce fire, nourish the heart and soothe the nerves, soothe the liver and relieve depression. Western medicine is mainly some hypnotics, but these drugs have great side effects.
2, non-drug therapy: suitable for the treatment of mild insomnia, such as appropriate physical exercise, adjustment of work and rest time, avoiding the inversion of day and night, listening to soothing music before going to bed. You can also choose diet therapy to improve.
Women often suffer from insomnia, which may be related to women's menstruation, labor and delivery, especially perimenopausal period, which is the high incidence age of women's frequent insomnia, and may be related to the decline of female estrogen. In addition, psychological factors are also an important cause of insomnia. The conflict between women's family and work is often greater, and the psychological pressure is also greater.
The conditioning methods for women's frequent insomnia are as follows: First, psychological conditioning. Avoid excessive tension and anger, avoid staying up late, rest on time, adjust your mood, and maintain a positive and optimistic attitude towards life.
Second, the conditioning of eating habits. Usually eat more fruits and vegetables, keep a light diet, eat less spicy and irritating foods, drink more water, and eat more foods that invigorate qi, nourish blood and soothe the nerves, such as black beans, milk, millet porridge, egg yolk, walnuts, lychee and so on. Third, drug conditioning. Appropriate use of drugs that nourish nerves and soothe the nerves, such as oryzanol and Yangxin Anshen tablets.
How to easily recuperate female insomnia? 3. What should women do if they often suffer from insomnia?
First, eat the right food for dinner.
Women who often suffer from insomnia are advised to eat some health porridge and noodles. At dinner, because these foods can supplement tryptophan for the body, they can promote the female body to produce melatonin with sleep-helping effect.
Such as lotus seed porridge, jujube porridge and so on. You can try to eat. You can also make banana porridge to eat, because bananas are rich in magnesium, vitamin B6 and potassium, which helps people relax muscles and improve the quality of sleep, thus improving insomnia.
Second, eat more vegetables and miscellaneous grains.
If women often suffer from insomnia, it is recommended to eat more vegetables and miscellaneous grains in their diet, because these foods are rich in vitamin B, which can regulate and repair the nervous system after intake and have a certain effect on relieving insomnia.
In particular, miscellaneous grains also contain a lot of tryptophan, which helps women to feel sleepy, fall asleep faster and slowly improve insomnia. Therefore, women who often suffer from insomnia should often eat carrots, lettuce, millet and other foods.
Third, form the habit of going to bed early.
Some women often go to bed very late, and gradually get into the habit of not wanting to sleep until early morning. Once such a person misses the point of falling asleep, it will become difficult to fall asleep. Get into the habit of going to bed early, fall asleep on time every day, and adjust your body's biological clock. When the biological clock is formed regularly,
At that time, you will feel sleepy and enter a state of insomnia. Therefore, women with insomnia should develop the habit of falling asleep at fixed points and slowly adjust their bodies. Among them, be sure to fall asleep before 23 o'clock.
How to treat insomnia easily? The treatment of insomnia mainly includes behavioral therapy, drug therapy or both. Behavioral therapy includes sleep hygiene education, stimulus control, relaxation therapy and sleep restriction therapy. Sleep hygiene refers to the behavior that helps to improve and maintain a good sleep.
Including keeping a regular sleep plan, exercising regularly, trying not to force sleep, avoiding drinking caffeinated drinks after meals, avoiding drinking and smoking near sleep, and avoiding taking naps during the day, especially naps over 20-30 minutes.
Stimulation control means that patients go to bed when they feel sleepy, mainly in bed, without reading, watching TV, eating or worrying. Relaxation training refers to relaxation therapy every time before going to bed, including progressive muscle relaxation and relaxation reaction. Frequent insomnia is often a sign of neurasthenia.
It is related to many factors such as personality, fatigue, staying up late, excessive pressure, and preoccupation. It is suggested to relax, reduce stress and strengthen physical exercise. You can take some Chinese patent medicines to soothe the nerves and supplement vitamin B complex, which will help to improve.
How should women recuperate from insomnia and dreaminess?
1, adhere to moderate exercise
Keeping a certain amount of exercise every day can not only keep women healthy, but also make them feel tired, make you sleepy and fall asleep more easily.
2. Diet relief
Drink milk or millet gruel before going to bed: Drinking milk one hour before going to bed is very beneficial to improve sleep quality, because tryptophan contained in milk can promote sleep. Similarly, eating millet gruel before going to bed can also make people feel sleepy quickly and fall into deep sleep.
Eating bananas to help sleep: bananas are called "sleep fruits", which can stabilize serotonin and melatonin, and also contain magnesium that can relax muscles and help sleep.
Step 3 soak your feet before going to bed
Soaking feet with warm water promotes blood circulation of lower limbs, which is a mild benign stimulus, plays a moderating role in cerebral cortex, and can promote people to fall asleep quickly and sleep deeper and more fragrant.
Step 4 build a sense of security
Many girls can't sleep and have many dreams, mostly because of lack of security, especially single women. Having enough sense of security can make women sleep better, but this sense of security should not come from the outside, but from the heart. To have a sense of security, you must first be strong. In addition, a person should check the doors and windows before going to bed to ensure safety before going to bed. Giving yourself good hints can also build a sense of security.
5, regular work and rest
Get into the habit of going to bed and getting up regularly, so as to establish your own biological clock, especially in winter. Don't lie in bed, wake up and get up.
6, massage relief
(1) neck massage: massage rosis 30 times with index finger, and hold the neck 30 times, depending on the feeling of the neck being oppressed.
(2) Abdominal massage: before going to bed, take a supine position, rub your hands, and press the abdomen in a clockwise and counterclockwise direction for 30 times, which not only helps sleep, but also strengthens the spleen and helps digestion.
(3) Head massage: Massage Tang Yin point alternately from bottom to top with the middle finger pulp for 30 times, and then massage brow bone and temple for 30 times.
(4) Foot massage: After washing feet at night, massage Yongquan point of the foot heart with your thumb for 90 times, which has the functions of strengthening kidney, regulating liver and sleeping.
(5) Ear massage: Massage the thumb and forefinger of both hands from top to bottom for 30 times, and then rub the bilateral earlobes for 30 times until they are red.