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 dripping sound and the sound of falling spring rain, or music hypnotic 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 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 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 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.

You can try the following methods:

Autonomic therapy

First, Chinese patent medicine self-therapy

(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, the prescription of self-therapy

(1) Rhizoma Polygonati 30g, Rhizoma Polygonati Odorati 30g, Semen Cassiae 9g, Rhizoma 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-therapy.

(1) Lotus seed meat 30g (without the core) and longan meat 5g, which can be eaten by baking snacks or cooking 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.

Fourth, external governance and autonomy.

(1) Umbilical application method: evenly mix equal amounts of pearl powder, salvia miltiorrhiza powder and sulfur powder, then apply a proper amount of sesame oil to 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.