Temporary insomnia: only a few days. It may be caused by emotional excitement, temporary mental stress or jet lag, such as major festivals, meetings, parties, exams, cross-time zone travel, etc. Most people can adjust themselves spontaneously or treat it as a fresh and interesting experience. In short, at this moment, don't panic, it will be fine in a few days.

Short-term insomnia: lasting for several days to three weeks, often occurs when people suffer from serious diseases or personal stress. Usually, we will adopt the method of self-psychological adjustment or seek help from a sleep psychologist to alleviate and improve.

Long-term insomnia: it can last for several years. Some people suffer from insomnia under pressure (even under normal pressure). Just as some people are prone to chronic gastritis or migraine, they have formed a habit pattern of coping with stress. It usually needs doctors and psychologists to solve it together.

Insomnia is a psychosomatic disease, which can only be recovered through comprehensive psychological and physiological treatment and self-regulation. It is particularly important to eat scientifically and develop good habits of work and rest, such as matching meat and vegetables, regulating anxiety, keeping mental and emotional stability and falling asleep on time every day. At the same time, be careful that the bedding is not too soft or too hard. Try not to consume cigarettes, wine, tea and coffee before going to bed, and don't have any emotional fluctuations or talk too much. There is a folk saying that "it is better to burn your feet before going to bed than sleeping pills", which has some truth. Calm mind, sufficient heat energy, promote sleep.

Expert reminder

1, we should put the leading factor to overcome insomnia on the basis of self-active regulation, and only rely on alcohol or drugs to regulate it, especially when both are used at the same time, which is very dangerous and will greatly damage people's lives and health. At the very least, the next day you need to put up with the side effects brought by the medicine-"dizziness and weak legs".

2. Long-term use of sleeping pills will lead to drug resistance in patients. When a person adapts to a certain dose of drugs, he will need a larger dose to achieve the same effect, thus forming a terrible cycle: insomnia leads to drug resistance, and persistent insomnia leads to an increase in drug dose. At this time, sleeping pills have become the chief culprit of insomnia. When this happens, it is best to ask for help from doctors and psychological counselors.

3. Timely discover and discover the psychological factors that lead to insomnia, and reduce the demand for drugs.

Here are some ways to help you sleep.

dietary respect

1, drink milk to help sleep

Milk contains two hypnotic substances. One is L- tryptophan, which can promote the synthesis of sleep serotonin. Because of L- tryptophan, people often only need a glass of milk to fall asleep. The other is peptides that can regulate the physiological functions of the body, among which there are several "opioid peptides", which can combine with the central nervous system or peripheral opioid peptide receptors to play an anesthetic and analgesic role similar to opium, make the whole body feel comfortable, help to fall asleep and relieve fatigue, and will not make people addicted. The hypnotic effect of milk on neurasthenia caused by physical weakness is particularly obvious. Therefore, you can drink a glass of warm milk before going to bed.

2, eating walnuts helps sleep.

Walnut can be used to treat neurasthenia, amnesia, insomnia and dreaminess. Use walnut kernel with 50g of black sesame seeds and 50g of mulberry leaves to mash, and take 15g each time.

3, eat sunflower seeds to help sleep

Sunflower seeds contain linoleic acid, various amino acids and vitamins, which can regulate the normal metabolism of human brain cells and improve the function of nerve center. Eating a handful of melon seeds every night can help you sleep.

4, eating millet helps sleep

The content of tryptophan in millet is the highest among all grains, and it does not contain anti-heme casein. Tryptophan can promote brain nerve cells to secrete a drowsy neurotransmitter-serotonin, which temporarily inhibits brain thinking activities and makes people feel tired. Decocting millet 9 ~ 15g and Pinellia tuber 5g with water is especially suitable for insomnia caused by poor health. Similarly, drinking a bowl of glutinous rice porridge before going to bed can make people who suffer from insomnia and frequent micturition sleep well.

4. Eating dates helps you sleep.

Jujube contains protein, sugar, vitamin C, calcium, phosphorus and iron. , has the effect of strengthening the spleen and calming the nerves. Decocting jujube with water after meals can speed up sleep time and can also be eaten with lily porridge.

5, eat honey to help sleep

Honey has the effects of invigorating the middle energizer, invigorating qi, calming the five internal organs, and harmonizing various medicines, and has a significant effect on insomnia. Take 1 ~ 3 teaspoons of honey, add jujube and sugar to the water, and have a drink before going to bed.

self-control

First, take a bath before going to bed to relax, because taking a bath can raise your body temperature and make you sleepy. Get into the habit of taking a bath before going to bed.

Second, keep your mood stable before going to bed, don't think about it, something can be discussed tomorrow.

Third, stay away from the TV 1 hour before going to bed, because the flash on the TV screen will make people nervous and affect their sleep.

Please put your troubles aside for a while, don't think about them, close your eyes and go to sleep quietly.

5. Take a deep breath and listen to some slow-paced, non-exciting music or songs to ease the chaotic mood with the music rhythm.

6. Read some books that are easy to pick up and put down, and read some articles that are easy to understand, such as short stories, comedy stories or stories that I liked when I was a child.

7. When you can't sleep, please keep quiet, don't do anything to concentrate and fall asleep as soon as possible.