Insomnia refers to the inability to fall asleep or stay asleep, resulting in insufficient sleep. Insomnia, also known as falling asleep and maintaining sleep disorder, is caused by many reasons, such as difficulty in falling asleep, short sleep depth or frequency, early awakening, insufficient sleep time or poor quality. The common causes of insomnia are mainly environmental factors, individual factors, physical factors, mental factors and emotional factors.

So how do you get rid of insomnia? Below, I will give you a trick and teach you five simple tips to taste sweet sleep.

The first trick: aromatherapy

The most unique feature of aromatic essential oil is that it has a natural aromatic smell. These aromatic molecules will be dispersed in the air and then transmitted to the brain and nervous system through the olfactory cells of the human body. So as to bring people different effects of calmness, relaxation, encouragement, excitement, romance and warmth, and help people create an ideal atmosphere and get comfortable sleep.

Aromatherapy has amazing effects on treating temporary and long-term insomnia. There are several essential oils that can induce drowsiness safely and naturally without any side effects caused by taking sleeping pills. In addition, the way to implement aromatherapy is also very simple, as long as you take an aromatherapy bath or drop a few drops of essential oil on your pillow, it will have a very good effect.

1. lavender, chamomile and neroli essential oils. These essential oils can affect psychology and mood: people feel calm, soft and balanced, and they can also relax.

2. Essential oils such as benzoin, bergamot, sage, sandalwood, juniper and ylang ylang. These essential oils have a calming effect.

Precautions:

All the above essential oils can be added to the bath water to enjoy a comfortable aromatherapy bath before going to bed.

1. The temperature of the bath water should not be too high, so as to avoid the excessive excitement of essential oil and the relaxation effect.

For adults, it is enough to add six drops of essential oil to the bath water. If you use the essential oil of Melissa or Neroli, just four drops is enough. If the dosage of this kind of essential oil is too high, it is easy to cause skin allergy.

3. It is best not to use the same essential oil or compound essential oil for more than two weeks, because the body will gradually get used to this essential oil, and the effect of essential oil will be discounted.

4. If the sleep condition can't return to normal in a short time, you must continue to use essential oil for a while, and it is best to change the essential oil or reconcile the types of essential oil within one to two weeks.

The second trick: music therapy

Soothing folk music and light music help to balance emotions, keep the spirit relaxed and quiet, and thus improve sleep.

Music has obvious influence on people's physiological function. The rhythm, pattern and melody line of music can obviously affect people's heart rate, breathing and blood pressure, because it is very similar to the characteristics of the human body. When music as a stimulus enters the auditory organs and passes through the nerve center, cerebral cortex, subcortical center and autonomic nervous system, it will participate in various reflex activities. With the constant change of music rhythm, melody and volume, people's breathing, circulation, endocrine and neuromuscular will change.

The right choice? Hypnotic music?

Choice? Hypnotic music? At this time, you should choose a solo or lyric sketch music with simple harmony, harmonious music, small melody change and jump, and adagio. Among them, violin and piano solo have more obvious effects. The central frequency spectrum of this kind of music is mostly between 125-250 Hz, which often tempts people to sleep.

According to the clinical practice of Dr. Wang from Guangzhou Rehabilitation Medical Center, patients with sleep difficulties should choose lyric and adagio-based solo; Snorkeling patients should choose light music mainly composed of lyrical medium board and adagio; Patients who are easy to wake up should choose lyric sketches without obvious rhythm.

When choosing music, the first choice is some familiar lullabies, such as "Lullaby" and "Baby". Secondly, you can also choose some popular songs to treat insomnia in China, such as Three Chapters of Yangguan, Good Night, Three Lane of Plum Blossoms and so on. Ancient music is soothing and pure, which can make patients feel quiet, safe and stable, and slowly fall asleep.

The third measure: behavioral therapy

Behavioral therapy can cure insomnia if used properly. Behavioral therapy is easy to learn, does not need any drugs and equipment, has reliable and stable effect, is not easy to relapse, has no side effects, and can also avoid the defect that sleep caused by drugs is not exactly the same as that of normal people.

1. Stimulation control therapy: mainly suitable for chronic insomnia patients with serious difficulty in falling asleep. Because it is difficult to fall asleep, I often go to bed early and try to force myself to fall asleep early, but in fact it backfires. The more you want to go to bed early, the more you can't sleep, which leads to a vicious circle and even staying up all night.

Practice: don't sleep in the morning, only sleep when you are sleepy. If you can't fall asleep within 0/5 ~ 20 minutes after going to bed, you should get up and go to other rooms for activities, such as reading, watching TV, knitting and doing housework. But avoid highly exciting activities, such as playing chess and poker, and go to bed if you are sleepy again, such as 15. During the stimulus control treatment, patients are forbidden to engage in various activities in bed, but sexual activities are not restricted.

2. Sleep restriction therapy: mainly suitable for those who often wake up at night or sleep intermittently.

Practice: First of all, we should evaluate our usual sleep situation and get the average sleep time every night. Then, limit your time in bed to this value. For example, it is estimated that sleeping for an average of 4 hours every night requires sleeping at 2 o'clock and getting up at 6 o'clock every day. A few days later, when most of the time in bed every night is sleep time, I began to increase the time in bed. 1: 30 went to bed and still got up at 6: 00. When most of the bed time is sleep, go to bed half an hour earlier to increase the bed time, so as to gradually reach normal sleep time. Sleep restriction therapy requires getting up at the prescribed time every morning. Even if you can't sleep well at night, you should get up on time and don't take a nap at noon.

3. Relaxation therapy: suitable for insomnia caused by various reasons, such as difficulty falling asleep or difficulty falling asleep after waking up at night. It can be used for occasional insomnia and chronic insomnia, and has a good effect on insomnia with anxiety. Relaxation therapy induces sleep by gradually relaxing the mind and muscles, and most people fall asleep during the implementation of relaxation therapy.

Beginners should learn the skills of relaxing muscles. First of all, experience the feeling of relaxation: clench your right fist for 5 ~ 7 seconds and pay attention to your feelings, especially the uncomfortable feelings; Then, relax your hands quickly, pay attention to the difference between tension and relaxation, and enjoy the taste of muscle relaxation 15 ~ 20 seconds. At this time, you can feel the warmth of your arms. After understanding the feeling of relaxation, practice relaxing muscles directly and naturally, and don't be nervous.

After mastering the technique of relaxing muscles, it can be used to treat insomnia.

Practice: When you sleep at night or wake up at night and have difficulty falling asleep, relax, eliminate all other thoughts, focus all your feelings on the process of muscle relaxation, and pay attention to enjoying this calm and comfortable taste; I have a feeling that my relaxed limbs don't want to move. Generally, it can be done in the order of left shoulder, left arm, left hand, left finger, right shoulder, right arm, right hand, right finger, chest, back, waist, hip, left thigh, left calf, left foot, right thigh, right foot, head, face and neck. The more detailed this process is, the better. There is no limit to the time required to complete all relaxation, depending on the individual's specific situation, but it should not be too fast. The point is to experience the feeling of relaxation.

When relaxing muscles, say something silently, such as? I'm tired. I'm weak. I need a rest? 、? Has the tension disappeared? 、? Loose? Loose? Loose? 、? Completely relaxed? Wait, help the relaxation process. When you try relaxation therapy, you will naturally realize the beauty of this therapy, and you will no longer worry about falling asleep.

Precautions:

1. When conducting behavioral therapy, it is required not to drink strong tea and coffee in the afternoon and evening.

2. Alcohol will destroy the sleep structure, leading to an increase in nighttime awakening, so alcoholics should try to reduce their drinking.

The fourth measure: hypnotherapy

People who don't understand hypnosis often have all kinds of misunderstandings, thinking that hypnosis is the technology to make people fall asleep. In fact, the application scope of hypnosis is not only to treat insomnia, but also has a good effect on insomnia treatment.

In the process of treating insomnia, hypnotists should pay attention to the following questions:

1. You don't need to introduce people into a deep hypnotic state, just enter a shallow hypnotic state.

2. The suggestion of directly inducing the case into hypnosis is often not necessarily effective, but it is particularly important to help him relax mentally and psychologically. If the subject's whole body and mind can be relaxed, he can naturally sleep well.

When insomniacs enter a relaxed and sober hypnotic state, they can find problems or pains that plague the individual's mind and then solve them. After that, the real insomnia problem is solved, and patients can not only sleep well, but also wake up well!

Hypnotherapy has a high curative effect on insomnia. Under the guidance of hypnotist's language, patients can relax all over, even in their hearts. The persuasion of hypnotist can make patients get rid of all the crux that affects sleep; Then, through the language guidance that hits the nail on the head, all the factors that lead to depression, stress, tension and anxiety are vented, and the deep-seated reasons are eliminated by the hypnotist, so that patients can experience the pleasure and pleasure of physical and mental relaxation. As long as you often experience this state of relaxation, you will naturally return to normal sleep function.

The fifth measure: diet therapy

Adjusting your diet may make you sleep better. You might as well cook a pot of lotus seeds, rice kernels, longan and jujube soup at home, or add some day lilies and day lilies. This is the most commonly used diet therapy for insomnia. In addition, eating more milk, walnuts, lilies and wheat also helps to improve sleep. When you are upset, you can also drink a cup of sugar water to help suppress the cerebral cortex and go to sleep.

Here are some recipes for insomnia:

1. longan euryale porridge: longan and euryale euryale are 25g each, glutinous rice 100g, Ziziphus jujuba seed 20g and honey 20g.

Practice: Wash glutinous rice and Euryale ferox respectively, put them into a proper amount of water pot, add longan, bring to a boil over high fire, turn to low heat and cook for 25 minutes, then add jujube kernels, cook for 20 minutes, and eat after adding honey.

2. Pig heart jujube soup: pig heart 1, Ziziphus jujuba seed and Poria cocos each15g, and polygala tenuifolia 5g.

Practice: cut the pig heart in half, wash it, put it in a clean pot, then put the washed Ziziphus Spinosae Seed, Poria cocos and Polygalae together, add a proper amount of water on the fire, boil it with strong fire, skim off the floating foam, and simmer it with low fire until the pig heart is cooked.

3. Gastrodia elata Muzzle: Take 5 grams of Gastrodia elata, 25 grams of japonica rice 100, chicken, 50 grams of bamboo shoots and carrots, fragrant shavings and taro 1 piece, and appropriate amount of soy sauce, cooking wine and sugar.

Practice: Soak Gastrodia elata about 1 hour to make it soft, then cut chicken into pieces, and cut bamboo shoots and washed carrots into small pieces; Peel taro, wash it with clear water to make it fragrant, and cut it into filaments. Wash the japonica rice, put it into the pot, add seasonings such as vermicelli and sugar, and cook it into thick rice with low fire, once a day, for lunch or dinner.

4. Pumpkin millet porridge: old pumpkin, millet and medlar.

Practice: Slice pumpkin skin and wash millet. Put a proper amount of water in the pot, add pumpkin and millet after the water boils, and bring to a boil. Turn to low heat and simmer until the millet blooms and the pumpkin melts. Add Lycium barbarum, mix well and cook for a few minutes.

Editor's note: Insomnia is not terrible. As long as you know the types of insomnia, you can solve it with the right medicine. Among the five therapies introduced to you today, they are all very effective. Try it, it will have unexpected effects! When insomnia is cured, your sleep will become sweet!