The way to cope with external pressure and improve sleep is to distinguish sleep from other activities in daily life and find a safe sleeping environment, which requires quiet, dark and comfortable.
Determine the sleep cycle of your biological clock. First of all, set a wake-up time and keep it the same every day. Then, try to let your body tell you when you need to sleep. Turn off the TV, computer and telephone; You can listen to some light music or have a heart-to-heart talk with people you know. Take a long hot bath and find a boring book to read; Yawn, rub your eyes and take a deep breath.
① Follow objective laws: most people in China keep the traditional sleep of paying equal attention to the night before and taking a nap; Westerners, on the other hand, pay attention to being lazy at night and early in the morning and never stop at noon. Either way, as long as the law that suits you is formed, you don't have to change it reluctantly. But the basic needs of sleep are the same as the basic physiological laws. Whether you go to bed early and get up early, or you go to bed late and get up late, the approximate sleep time and sleep cycle are no different. Also, if you can't sleep well one night, don't make up your sleep the next day, so as not to cause a vicious circle.
2 develop good habits: good sleep habits can get the best sleep and achieve the goal of full rest. For example, do what you should do before going to bed, drink a cup of hot milk, take a warm bath, listen to a light music, let the beautiful melody accompany you to sleep, and let your body and mind relax completely.
③ Creating a beautiful environment: The quality of sleep environment directly affects the quality of sleep. Families living in downtown areas should try their best to create a good living environment and reduce sleep interference. 4 soothe the upset psychology: psychological interference is the cause of insomnia for most people. Good sleep is very beneficial to maintain a peaceful mind, a tolerant way of dealing with people and a positive and optimistic life.
There is a trick to overcome insomnia.
Do you have insomnia? I believe that people who have never suffered from insomnia can't understand the state of being too tired to sleep. Seeing that there is a lot of work waiting for you to finish tomorrow, how can you face the heavy work the next day without enough sleep?
The most terrible thing about insomnia may not be the decline of internal organs caused by lack of proper rest, but the aging phenomena such as dark circles, dull skin, roughness and wrinkles. If this happens, you should be careful. Insomnia can make people old.
Do you often feel upset because you can't sleep over and over in bed? The more some people lie in bed, the more active their thoughts are. They think about their work during the day, their plans for tomorrow, their interpersonal communication and economic problems. There are always many things lingering in their minds, one after another. Even if they finally fall asleep, they will have more dreams when they wake up. For a long time, they are exhausted, dizzy at work, unable to concentrate and lack of sleep. In the long run, they are not only prone to headaches.
There are many reasons for insomnia, some of which are related to internal diseases, such as heart disease, asthma and hyperthyroidism. Endocrine-related diseases such as menopausal insomnia and premenstrual syndrome; Or work-related, such as: shift work at night, or business trip, which leads to the disorder of physiological clock and insomnia; Or insomnia caused by drinking stimulating drinks containing caffeine before going to bed. These insomnia cases are usually temporary. As long as the causes of insomnia are eliminated, the original sleep quality can usually be restored.
Habitual insomnia:
But there is no specific reason for insomnia, which has a lot to do with personality. It mainly happens to people who are easily anxious and nervous. As long as there is something in my heart, I am nervous and anxious and can't let go. Even if there is nothing, their sleep quality is not good. They are easy to dream, talk and wake up, and are in a light sleep state. They encounter great pressure, such as the death of relatives, divorce, company closure, unemployment and stock ups and downs.
There is also habitual insomnia, and some people will ask for help from a doctor or buy sleeping pills to take by themselves. However, taking sleeping pills for a long time is easy to cause habituation and dependence, so that you can't fall asleep naturally without taking medicine. Moreover, taking sleeping pills for a long time will do more harm than good.
It is the most natural and fundamental way to improve insomnia or poor sleep quality from self-training, diet and work and rest.
In daily life
Try to get into the habit of sleeping at the same time every day. After going to bed, I don't want to do anything but sleep and have sex.
Create a high-quality sleeping environment: turn off the lights, keep quiet, or light a lavender sesame oil to help you sleep and avoid too cold or too hot environment.
Avoid alcohol, coffee, tea, cola, big meals and other stimulating drinks before going to bed every afternoon.
Avoid watching scary TV and movies such as ghost movies and murder movies before going to bed, causing psychological anxiety and affecting sleep.
When you are in trouble sleeping in bed, lying in bed will only make you more nervous and more difficult to sleep. Simply get up and leave the room to do some relaxing activities, such as reading, listening to music, sitting still, and then come into the house when you are tired.
Diet:
In the daily diet, there are several foods that have the effect of calming the nerves. Eating them regularly can soothe the nervous system:
Lotus root tea: put a bowl of lotus root powder and a bowl of water into the pot, and then add a proper amount of rock sugar. When drinking tea, it has the effect of nourishing the heart and calming the nerves.
Rose tea: It also has good fragrance and depression relieving effect.
Longan+lily tea: longan meat and lily are very suitable for drinking after noon, which has the effect of calming the nerves.
Eating foods rich in calcium will help you sleep and stabilize your menstruation, such as kiwi fruit, soybean milk, sesame paste and corn soup.
If you want to drink milk before going to bed every night to help you sleep, please mix it with cookies, bread and other desserts, because although calcium in milk can soothe the nerves and help you sleep, milk is also rich in protein, which can promote blood circulation and have a refreshing effect. If it can be mixed with some high-sugar foods, it can promote the secretion of vasoconstrictors and cause drowsiness.
Avoid eating too much or drinking too much water before going to bed, so as not to affect sleep because of frequent urination.
Physical and mental self-training:
When you lie in bed and can't control your thoughts, you can do the following:
1, lie flat, without pillows, with hands and feet in the shape of Zhang Kaicheng, palms up, eyes closed, chin retracted, focus on the abdomen, and start breathing with the abdomen. The time for each inhalation and exhalation is lengthened and slowed down, about five or six times.
2. In addition to breathing, while thinking about every part of your body, from toes, feet, ankles and calves, don't miss any part of your body, and slowly meditate in your heart. Please let it fall on the bed effortlessly, and gradually even your waist can be flat on the bed surface (it needs to be practiced several times). Gradually, you will find that you have got rid of all the distractions in your heart. Just try it. This is a good method. Even a few hours' sleep can give all the organs of the body enough rest. (Mai Bo)
Tips for Treating Insomnia 20065438+0 April 4th11:14:1Guangming. Com Hu
Insomnia is a common problem of modern people. Due to the pressure of life and work, many people have insomnia. Insomnia can try the following methods, which may improve insomnia. However, this is not a panacea, and the effect varies from person to person.
First of all, insomniacs should cultivate the concept of "there is no harm in sleeping less for one night". Many times, insomniacs scare themselves and always worry that they can't sleep, forming a vicious circle. To eliminate this cycle, we must establish the above concepts, relax, have no pressure, and naturally fall asleep easily.
Secondly, external factors are one of the keys to interfere with people's sleep. The sounds of cars, televisions, conversations, etc. It makes it difficult for sensitive people to sleep. How can you sleep well when your heart is uneasy because of these things? So, we have to start with our own sensory organs. Wearing earplugs and eye patches can help reduce external noise and put yourself in the dark world of "reaching out and not seeing five fingers". At first, you may feel uncomfortable. Wear it a few times and you'll get used to it. Don't underestimate these little earplugs. They calm your ears, wash your troubled mind and take you to sleep all night.
You can also relax. The pressure of life makes people nervous. Going to bed with such emotions, many people only look at the ceiling. Some people like to do some exercises before going to bed, such as Tai Chi and yoga, which are all good ways to relax. These exercises can't be done, so take a deep breath and do deep breathing exercises in bed. When people are nervous, their breathing is short and shallow, and there is insufficient ventilation. Take a deep breath to contract the diaphragm, push out the abdomen, increase the vital capacity, and then exhale slowly to fully ventilate the lungs, enhance the activity of parasympathetic nerves and reduce tension. Therefore, as long as you do a few deep breathing exercises in bed or before going to bed, you can help yourself fall asleep.
If all the above methods fail, you can practice muscle relaxation. Before going to bed, think about which muscles can be controlled from head to toe, and contract and relax. Because muscles can contract by the same length, lying still in bed can relax your muscles and make you sleep well.
Teach you ten ways to deal with insomnia
According to a survey conducted by a medical research center in the United States,13 of every 1000 adults complain that they can't go back to sleep after waking up at night. Many people usually take sleeping pills, but this method is the least recommended by insomnia researchers. In recent years, with the efforts of doctors and related researchers, there are more and more ways to deal with anxiety. This article will introduce 10 American experts' methods to overcome insomnia.
1. No sleep: If you can't sleep again after waking up at night 15 minutes, turn on the radio and listen to the radio. If you are sleepy, turn off the radio. Remember: whether you sleep well at night or not, get up on time the next morning. Even on weekends, you shouldn't try to catch up on sleep because it won't help you overcome insomnia.
Don't get into the habit of staying in bed: you only go to bed when you really want to sleep. If you can't sleep after lying in bed for 15 minutes, get up and do some monotonous and relaxing things, such as reading, knitting, watching TV or reading family books. Remember: don't do anything that excites you. If you feel sleepy, go to bed. If you are not sleepy when you get to bed, get up and do the above things until you can fall asleep quickly. Get into the habit of getting up on time every day.
3. Calm down before going to bed: Some people are busy all day long and don't remember what happened during the day until they lie in bed at night. This result is certainly not conducive to sleep. The correct way is to take ten minutes an hour or two before going to bed, concentrate on the things during the day, make a decision on how to deal with the problem, and then make a simple plan for the work to be done the next day. This method can help you reduce your troubles, relax your brain and let you fall asleep quickly as soon as you go to bed.
4. Don't drink coffee or smoke before going to bed: Coffee, Coca Cola and chocolate all contain exciting caffeine, so don't drink or eat these things before going to bed. In addition, smoking is also easy to make people excited, so we must get rid of the habit of smoking before going to bed.
5. Don't drink before going to bed: Some people like to drink before going to bed in order to relax themselves, thinking that this will help them sleep, but this is actually wrong. You know, alcohol can inhibit your central nervous system and ruin your sleep. After a few hours, you will wake up with a headache because of the stimulation of alcohol. It's harmful to your health in the long run.
Eat something before going to bed: eat a piece of bread and a fruit one or two hours before going to bed, or drink a glass of milk. But don't eat anything too sweet, because dessert makes people nervous.
Get into the habit of stopping thinking before going to bed: listen to euphemistic and slow-paced music before going to bed, or learn to listen to the sounds of nature, such as rain and insects. Listening to natural methods will be a bit difficult at first, but you can learn it as long as you persist. There are two simple ways: 1, slow down your breathing and imagine how the breath you breathe in is exhaled from your body. This exercise can be done during the day, and it will help you sleep at night after a long time. 2. When you think of unpleasant things, you should think of something relaxed and happy as soon as possible to dilute these unpleasant things. You can also count "one sheep, two sheep …" until your heart is completely calm.
8. Walking at night: People who suffer from insomnia for a long time can also take a walk at night. It is best to choose a place close to home, not too far away. Walking can relax your muscles and keep your body warm (without fever). Usually, when the body temperature drops, people will feel sleepy and want to sleep.
Nine, making love before going to bed: For many people, making love before going to bed can completely relax the body and improve the quality of sleep. If some people are uneasy or nervous about being sexy, you don't have to use this method.
10. Take a hot bath before going to bed: When people fall asleep, their body temperature is lower, but it is the highest during the day. According to this theory, taking a hot bath two or three hours before going to bed can help them fall asleep, because bathing can raise their body temperature, and by the time you go to bed, their body temperature will drop.
According to a survey conducted by a medical research center in the United States,13 of every 1000 adults complain that they can't go back to sleep after waking up at night. Many people usually take sleeping pills, but this method is the least recommended by insomnia researchers. In recent years, with the efforts of doctors and related researchers, there are more and more ways to deal with anxiety. This article will introduce 10 American experts' methods to overcome insomnia.
1. No sleep: If you can't sleep again after waking up at night 15 minutes, turn on the radio and listen to the radio. If you are sleepy, turn off the radio. Remember: whether you sleep well at night or not, get up on time the next morning. Even on weekends, you shouldn't try to catch up on sleep because it won't help you overcome insomnia.
Don't get into the habit of staying in bed: you only go to bed when you really want to sleep. If you can't sleep after lying in bed for 15 minutes, get up and do some monotonous and relaxing things, such as reading, knitting, watching TV or reading family books. Remember: don't do anything that excites you. If you feel sleepy, go to bed. If you are not sleepy when you get to bed, get up and do the above things until you can fall asleep quickly. Get into the habit of getting up on time every day.
3. Calm down before going to bed: Some people are busy all day long and don't remember what happened during the day until they lie in bed at night. This result is certainly not conducive to sleep. The correct way is to take ten minutes an hour or two before going to bed, concentrate on the things during the day, make a decision on how to deal with the problem, and then make a simple plan for the work to be done the next day. This method can help you reduce your troubles, relax your brain and let you fall asleep quickly as soon as you go to bed.
4. Don't drink coffee or smoke before going to bed: Coffee, Coca Cola and chocolate all contain exciting caffeine, so don't drink or eat these things before going to bed. In addition, smoking is also easy to make people excited, so we must get rid of the habit of smoking before going to bed.
5. Don't drink before going to bed: Some people like to drink before going to bed in order to relax themselves, thinking that this will help them sleep, but this is actually wrong. You know, alcohol can inhibit your central nervous system and ruin your sleep. After a few hours, you will wake up with a headache because of the stimulation of alcohol. It's harmful to your health in the long run.
Eat something before going to bed: eat a piece of bread and a fruit one or two hours before going to bed, or drink a glass of milk. But don't eat anything too sweet, because dessert makes people nervous.
Get into the habit of stopping thinking before going to bed: listen to euphemistic and slow-paced music before going to bed, or learn to listen to the sounds of nature, such as rain and insects. Listening to natural methods will be a bit difficult at first, but you can learn it as long as you persist. There are two simple ways: 1, slow down your breathing and imagine how the breath you breathe in is exhaled from your body. This exercise can be done during the day, and it will help you sleep at night after a long time. 2. When you think of unpleasant things, you should think of something relaxed and happy as soon as possible to dilute these unpleasant things. You can also count "one sheep, two sheep …" until your heart is completely calm.
8. Walking at night: People who suffer from insomnia for a long time can also take a walk at night. It is best to choose a place close to home, not too far away. Walking can relax your muscles and keep your body warm (without fever). Usually, when the body temperature drops, people will feel sleepy and want to sleep.
Nine, making love before going to bed: For many people, making love before going to bed can completely relax the body and improve the quality of sleep. If some people are uneasy or nervous about being sexy, you don't have to use this method.
10. Take a hot bath before going to bed: When people fall asleep, their body temperature is lower, but it is the highest during the day. According to this theory, taking a hot bath two or three hours before going to bed can help them fall asleep, because bathing can raise their body temperature, and by the time you go to bed, their body temperature will drop.
From Sina
How do experts prevent and treat insomnia?
Professor Ding from the Department of Neurology, Beijing Capital Medical College believes that insomnia is not only the most important sleep disorder, but also has a great impact on patients' work and life because of its high incidence, and it is often incurable for a long time due to improper treatment, which makes patients very painful. To prevent insomnia, we should arrange work, study and life reasonably, avoid work confusion, pay attention to combining work with rest, cultivate good living habits, arrange work and rest hours reasonably, achieve proper cooperation between mental work and manual work, cultivate strong revolutionary will, establish revolutionary optimism, and correctly solve contradictions and difficult affairs by using dialectical materialism. Doing these well can not only prevent insomnia, but also be a very important treatment for insomnia patients.
Professor Ding believes that the treatment of insomnia should first aim at the causes, eliminate or alleviate various factors that cause insomnia, and establish a good relationship of mutual trust between doctors and patients. Secondly, we should analyze the types of insomnia. If it is hidden depression, it should be treated as depression and antidepressants should be used. If insomnia is caused by neurasthenia, we should focus on cultivating a regular rhythm of life, improving living habits and eliminating concerns about diseases. If insomnia is mainly caused by sleep program disorder, it is necessary to correct the sleep program to make it conform to the usual sleep rhythm. Insomnia patients should cultivate the habit of going to bed in time when they are sleepy as much as possible. Physical exercise can enhance physical fitness and promote the recovery of brain function, thus improving sleep, especially 2 ~ 3 hours before going to bed, which can promote and deepen sleep, but it is not advisable to do excessive exercise to avoid overwork and aggravate insomnia.
Professor Ding thinks that the following questions should be paid attention to when choosing sleeping pills:
(1) Be sure to use a sufficient dose at first, so as to avoid the poor effect of a small dose and cause anxiety to patients. After improvement, sleep can be reduced.
(2) Long-acting drugs, if taken for a long time, can accumulate in the body, which is easy to make people sleepy during the day and reduce their energy, but it is beneficial for patients with anxiety symptoms to play an anti-anxiety role during the day. Drugs with short action time are suitable for those who have difficulty falling asleep.
(3) In terms of side effects, we should pay attention to gait instability caused by muscle relaxation, which is easy to happen in the elderly, so the dosage should be small.
(4) Take medicine under the guidance of a doctor to avoid dependence on drugs. Long-term medication will make patients lose confidence in normal sleep, and it is easy to increase the dose repeatedly. Therefore, it is not suitable for long-term medication, but it is also not suitable for sudden withdrawal, and it should be gradually reduced. In addition, other diseases of the body should be treated to avoid affecting sleep.
In short, comprehensive measures should be taken to treat insomnia and eliminate internal and external unfavorable factors. Attention should be paid to thoughts, emotions, living habits, physical activities, routine and medication, especially drug dependence. But fear of drugs is unnecessary, which will affect the use of drugs. It should be believed that insomnia is not difficult to cure as long as the treatment is timely and reasonable. In addition, it can treat sleepwalking, sleep shock, nightmare, delirium, etc. It's basically the same. Generally, you can take a certain amount of certain sedatives before going to bed, most of which are effective. For nocturia, imipramine before going to bed and amphetamine during the day are often effective.