(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 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, 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, cover it, put it on a pillow to smell it before going to bed, and usually fall asleep after a while.
Respondent: Kant-director grade 9 12-4 12:07.
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Insomnia is a physiological disorder with unsatisfactory quality and/or quantity of continuous sleep. Anxiety or fear of insomnia is the pathogenic psychological factor of this disease.
Insomnia is a common sleep disorder. It can be secondary to physical factors, environmental factors, neuropsychiatric diseases, etc. This disease is the so-called primary insomnia caused by mental stress, anxiety and fear, and fear of insomnia. Its symptoms are difficulty in falling asleep, not deep sleep, easy to wake up, early to wake up, dreaminess, fatigue or unconsciousness after waking up. Sleeping during the day seriously affects work efficiency or social function.
Usually the onset time of insomnia is at least three times a week and lasts for more than one month.
In order to distinguish different stages of insomnia, insomnia can be divided into three forms: difficulty in falling asleep, unstable sleep state and early awakening.
The difficulty in falling asleep is manifested in lying in bed for 30 minutes or even 1-2 hours, tossing and turning, impatience and discomfort until late at night. Unstable sleep is characterized by shallow sleep, dreaminess and easy awakening. After waking up, you can fall asleep again, but it is inefficient to wake up more than 3-4 times a night, so you sleep less than 20% every night, and normal people generally do not exceed 5%. Because I wake up many times at night, my sleep quality is affected, so I have symptoms of lack of sleep. Wake up early means that you can fall asleep slowly, but you can only sleep for 2-3 hours after waking up, and then you can't sleep again and again. You wake up 2 hours or earlier in the morning, and you can't sleep again, or you seem to sleep or dream again and again. Because you wake up in the middle of the night and you can't get up until dawn. If family members are still sleeping at this time, people who suffer from insomnia will be more agitated.
Many cases of insomnia are caused by discomfort in some parts of the body. Here are some examples:
1. Central nervous system diseases, such as brain trauma, brain tumor, cerebrovascular disease (cerebral hemorrhage, cerebral infarction), Parkinson's disease, Alzheimer's disease, epilepsy, migraine, etc.
2. Respiratory diseases, such as chronic bronchitis and chronic obstructive emphysema.
3. Urinary system diseases and sleep during chronic renal failure are often short-lived and broken, and only kidney dialysis or kidney transplantation can effectively solve them. Frequent urination caused by diabetes, diabetes insipidus and urinary system infection can also interfere with sleep.
Allergic diseases often interfere with sleep, such as itchy skin and blocked nose, which makes sleep impossible.
Digestive diseases, such as ulcer, enteritis and dysentery, cause abdominal pain, heartburn, nausea and vomiting, which also obviously interfere with sleep.
6. Circulatory diseases, especially heart failure, angina pectoris, hypertension and arterial phlebitis, can lead to insomnia.
7. Inflammation and pain of bones, muscles and joints are common diseases in clinic, which also cause sleep disorders to varying degrees. In these diseases, insomnia is often accompanied by symptoms. Insomnia can generally be recovered after the disease is cured.
It is more important for the health of the elderly. In terms of sleep preparation, posture and habits, we should also pay attention to the following taboos:
1. Avoid eating before going to bed: If you eat before going to bed, your stomach will be busy again, which will increase their burden, and other parts of your body will not get a good rest, which will not only affect your sleep, but also damage your health.
2. Avoid excessive brain use before going to bed: Do something easy to relax your brain before going to bed, so that you can fall asleep easily. Otherwise, the brain is in a state of excitement, and it is difficult to fall asleep even when lying in bed. After a long time, it is easy to lose sleep.
3. Avoid emotional excitement before going to bed: People's emotions can easily cause nerve center excitement or disorder, making it difficult for people to fall asleep and even cause insomnia.
4. avoid talking before going to bed: because talking is easy to excite the brain and make the thinking active, thus affecting sleep.
5. Avoid drinking strong tea and coffee before going to bed: Both strong tea and coffee are stimulating drinks, which contain substances that can make people feel excited, such as caffeine. Drinking before going to bed can easily lead to difficulty in falling asleep.
6. Avoid lying for a long time: Chinese medicine believes that "lying for a long time hurts the gas". Too much sleep can lead to dizziness, listlessness and loss of appetite.
7. Avoid sleeping in the wind: keep the room ventilated, but don't let the wind blow directly on your body. After a long time, cold air will invade from capillaries, causing diseases such as colds and chills.
Commonly used sleeping pills will not only produce drug resistance, but also easily cause liver damage. Scientists have found that there is a certain relationship between food and sleep. An American doctor of medicine believes that it is easier to fall asleep by eating some hypnotic food before going to bed. Recommend a few for reference only:
1. Milk: Milk contains tryptophan, which is an essential amino acid for human body. Drink a glass of milk before going to bed, which contains enough tryptophan to fall asleep. The satiety of drinking milk also increases the hypnotic effect.
2. Walnut: Walnut is a nourishing and strong product, which can cure mental weakness, forgetfulness, insomnia, dreaminess and poor diet. Eating walnuts every morning and evening is good for sleep.
3. Longan: Sweet and nontoxic. Longan meat can nourish the heart and spleen, nourish blood and soothe the nerves, and can treat insomnia, forgetfulness and neurasthenia. Guipi Pill, a traditional Chinese medicine prescription for treating dreaminess such as deficiency of heart and spleen and insomnia, contains longan pulp.
4. Lotus seeds: Lotus seeds have the function of nourishing the heart and calming the nerves. MUBI upset insomnia, can add a little salt to lotus seeds, water decoction, take every night before going to bed.
5. Vinegar: When you are tired and insomnia, take 1 tablespoon vinegar and take it slowly in warm water. Close your eyes when drinking, and you can sleep peacefully for a while.
Insomniacs have the experience that they can't sleep at night but feel depressed during the day. This will not only affect work, study and life, but also cause other diseases, which is not good for your health. Therefore, insomniacs must not rely on sleeping pills, but should strengthen self-regulation.
First, you should know your sleep cycle. Everyone has their own specific sleep cycle, so we should choose the most suitable sleep time and way and develop a regular physiological clock.
Secondly, do moderate exercise every day, but not at night. Moderate exercise can relieve the sympathetic nervous system and is a good way to improve sleep disorders.
Third, choose the right food for dinner. Dinner should eat more light food, such as fresh vegetables and fruits, and eat less irritating food. A glass of milk with honey before going to bed also helps to sleep.
In addition, if possible, take a hot bath before going to bed every night to help you establish a regular sleep cycle. Massage can also promote sleep. Insomnia can be relaxed in bed.
With the acceleration of the pace of life and the increase of life pressure, there are more and more insomnia patients. Comprehensive therapy has a certain effect on insomnia. Here are some examples:
1. health care therapy: massage temples and Baihui points several times a day, and comb your hair with a health care wooden comb for 5 minutes to keep your mood comfortable, relieve your troubles and eliminate your ideological worries.
2. Dietotherapy: Take jujube, wheat and rock sugar. First, take jujube and wheat and add water to get juice, then dissolve the rock sugar and take it once a night, 1 time.
3. Medicated porridge therapy: take jujube, pork, rice and sugar in moderation. First, take rice to cook porridge, add jujube and pork when it is boiled, add rock sugar when the porridge is cooked, and cook it once or twice, once a day 1 dose.
4. Umbilical therapy: Take Ziziphus jujuba seed, grind it into fine powder, put it in navel, and fix it with externally applied Shangshi Zhitong ointment, and change it to 1.
5. Foot-sticking therapy: Take cinnabar, add appropriate amount of paste, mix well, put it on Shangshi Zhitong ointment, apply it to Yongquan point of foot, bind it up and fix it, 1 night.
6. Foot bath therapy: decoct Magnetitum, Chrysanthemum morifolium, Scutellariae Radix and Caulis Polygoni Multiflori in water for 2 times, remove residues to get juice, pour into the bathtub, and soak your feet while it is hot 15-30 minutes, every night 1 time.
Respondent: Xiajiucheng-3-8 14:32, Floor 5, Juren
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Actually, it doesn't have to be that complicated. First of all, we should solve the psychological burden, and then do other things.
Interviewee: Hui Kun 2006 54 38+0- Trainee Magician Grade 3-8 14:37.
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Insomnia refers to a disease that is difficult to fall asleep, easy to wake up after sleep or stay up all night, which is called "insomnia" by Chinese medicine.
The causes of insomnia are excessive thinking, labor imbalance, poor quality, physical weakness after illness, panic and anger, emotional tension, improper diet, disharmony between stomach and qi or anemia, hypertension, arteriosclerosis, neurosis and other chronic diseases, which make the yang fail to meet the yin and the heart lose support, causing imbalance in the excitement and inhibition of the central nervous system of the brain, thus forming insomnia. Clinical manifestations are divided into initial insomnia, that is, it is difficult to fall asleep after midnight. Intermittent insomnia, that is, restless sleep, easy to wake up and often have nightmares. Insomnia at the end, that is, falling asleep is easy, lasts not long, and can't sleep after waking up in the middle of the night. Individual cases have not been treated for a long time, and serious cases may develop into mental disorders.
The treatment of insomnia should be nourishing the heart and strengthening the spleen, nourishing yin and reducing fire, soothing the liver and purging heat, nourishing the heart and calming the nerves, feeling comfortable, and sleeping by yourself when you calm down.
1: drug therapy
Prescription: 50 grams of peanut leaves (dry)
Usage: daily 1 dose, decoction 10 minute, take 200ml of concentrated solution, and take it warm before going to bed.
Efficacy: After taking the medicine for 3-5 days, the effective rate is 89%.
2: Prescription: Cortex Mori, Pericarpium Citri Tangerinae, Radix Paeoniae Rubra and Semen Persicae each 65438±02g, Radix Bupleuri, Caulis Akebiae, Rhizoma Pinelliae and Perillae each 65438±00g, Rhizoma Cyperi, Pericarpium Arecae and Radix Glycyrrhizae each 65438±05g, and Pericarpium Citri Reticulatae Viride 65438±04g.
Usage: decoction, 1 dose, twice a day.
Efficacy: The effective rate is 100% after 6 doses.
I hope it helps you.
Responder: Dance of Fire-Great Magician Level 8 3-9 13:05
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1) Causes of insomnia
There are many reasons for insomnia. Mental factors such as mental tension, excitement, depression, fear, anxiety and boredom can often cause insomnia; Social and environmental factors such as excessive work and study pressure, environmental changes, noise, light and air pollution are another important reason; Bad habits such as overeating at dinner, drinking tea and coffee before going to bed can also lead to insomnia.
3) prevention and health care of insomnia
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.
33. Etiological symptoms
Insomnia refers to the lack of sleep time, or the lack of deep and unfamiliar sleep, which can be divided into the following three types:
(1) Early insomnia: it is difficult to fall asleep, and it is difficult to fall asleep after midnight, which is mostly caused by mental stress, anxiety and fear.
(2) Intermittent insomnia: it is restless sleep, easy to wake up, often have nightmares, and indigestion in middle-aged people often occurs.
(3) Endpoint insomnia: It is not difficult to fall asleep, but the time is not long, and I can't fall asleep after waking up in the middle of the night. This kind of insomnia is more common in elderly patients with hypertension, arteriosclerosis and depression.
Because of insomnia, the brain excitability is enhanced, which leads to difficulty in falling asleep, shallow sleep, easy to wake up, and waking up early in dreams. The patient has insufficient sleep at night, listlessness during the day, inattention and poor appetite. Some people have tinnitus, forgetfulness, shaking hands, heavy brain swelling and easy to get angry. Insomnia can also cause psychological changes, and patients feel a heavy physical and mental burden. There are many reasons why Chinese medicine calls it insomnia, such as "upset stomach" and "tired and sleepless". It is related to imbalance of liver, spleen and kidney and deficiency of yin and blood. Neurasthenia is more common.
Matters needing attention in self-treatment
(1) Self-treatment of insomnia cannot rely on drugs. Attention should be paid to eliminating the causes of insomnia, striving for psychological balance, and improving physical fitness combined with physical therapy, and the effect will be better.
(2) Moderate work and rest to change bad living habits. Quit smoking and drinking and avoid spicy food, such as coffee and strong tea. Don't eat too much for dinner.
(3) Choose some foods that are helpful for nerve function. Such as river fish, marine fish, oysters, shrimp, loach, pork liver, pork loin, walnuts, peanuts, apples, mushrooms, peas, broad beans, milk and so on.
(4) Stop using your brain half an hour before going to bed and listen to soft and beautiful music in a quiet environment. People who have difficulty sleeping can also do some loose activities such as going out for a walk.
(5) Wash your feet with warm water of 40℃-50℃ before going to bed, and then rub your feet for a while. Rub your feet to keep warm in winter.
(6) Avoid using hot tonics, such as velvet antler, ginseng and aconite.
(7) Take part in gardening activities, such as planting flowers and grass, to cultivate Zhi Tao's temperament, eliminate tension and anxiety, and make his mind tend to be balanced.
Drinking a glass of milk or eating some sweets before going to bed is helpful to improve the quality of sleep.
(9) Facing the sun in the morning, exercising for about half an hour helps to regulate the body clock.
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.
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-Author: all the way.
Release date: 2005-1-2810: 29: 08
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Verb (short for verb) Other therapies
Take part in the Tai Ji Chuan movement.
Perfume dressing method: 30 grams of cinnabar, 30 grams of magnet and 3 grams of amber, ground into powder and put in a cloth bag, and put it on your head with a hair pressure cap before going to bed.
Foot washing method with medicinal juice: magnet 50g, chrysanthemum 10g, Scutellaria baicalensis Georgi 10g, Polygonum multiflorum Thunb. 30g. Boil it into soup and soak it for 20 minutes before going to bed.
Scalp combing method: before going to bed, take a wooden comb without sharp teeth, comb it from the forehead through the top of the head to the back of the pillow, and comb it gradually from the center to both sides, and comb it repeatedly for about 15 minutes. Experience fun while combing. Comfort is a measure of skill.
Medicated pillow method: 250 grams of chrysanthemum and 250 grams of rush are used as pillow cores. Commonly used and effective.
Method of acupoint application of essential balm: When you are upset, feel chest tightness, feel dizzy and can't sleep, apply essential balm at Taiyang and Fengchi points. Temples: A depression located one inch backward from the outer corner of the eye. Fengchi point: located in the occipital part behind the head and pushed upward to the subchondral depression on both sides of the neck tendon.