Second, bedtime recipes.
Don't eat too much before going to bed, otherwise it is easy to concentrate the blood in the stomach and digest it, making it difficult to fall asleep. Moreover, it is easy to cause insomnia by reducing the intake of salt in dinner. Drinking milk before going to bed can relieve nerves and promote sleep, which is helpful for patients with severe insomnia.
Third, massage therapy.
Massage can make people more relaxed. People who are in a state of tension for a long time can promote sleep through massage, so that they can enter a relaxed state, thus alleviating insomnia. Moreover, when sleeping at night, patients can gently press their temples to relax their spirits, and combing their hair with wood can also relieve their mood and relax their nervous spirit.
Sleep hygiene refers to behaviors that help to improve and maintain a good sleep, including keeping a regular sleep plan, exercising regularly, not forcing sleep as much as possible, avoiding drinking caffeinated drinks after meals, avoiding drinking and smoking near sleep, and avoiding taking naps during the day, especially those that exceed 20-30 minutes.
Stimulation control means that patients go to bed when they feel sleepy, mainly in bed, without reading, watching TV, eating or worrying.
Relaxation training refers to relaxation therapy every time before going to bed, including progressive muscle relaxation and relaxation reaction. Progressive muscle relaxation refers to relaxing one muscle at a time until the whole body is relaxed; Relaxation reaction method refers to closing your eyes, taking a comfortable lying position, establishing a relaxed abdominal breathing mode, and letting the feeling of relaxation spread throughout your body.
Sleep restriction therapy refers to reducing the bed rest time to the same time as the patient reports sleep, but not less than 5 hours every night.