1, regular routine, to develop a good habit of going to bed at the same time every day.

2. Exercise regularly every day, at least four times a week, for more than 30 minutes each time.

3, avoid sleeping in a noisy environment, for a sleep disorder can not afford to noise, noise will take away the opportunity to sleep deeply.

4, too cold, too hot environment will affect sleep.

5. Don't drink alcohol, coffee, tea, or eat a big meal before going to bed.

6, before going to bed should avoid watching TV, movies, newspapers, such as murder, kidnapping, etc., so as not to cause psychological disturbances and affect sleep.

7. If you can't fall asleep after a few hours of tossing and turning, simply get up and do some relaxing activities, or continue to lie in bed, which will only make you more tense and harder to fall asleep.

In addition to this, as a psychological doctor from a more scientific point of view, the psychological role of suggestion is also very important. Very many people with persistent insomnia usually have the wrong idea, "I'm a little annoyed today, and will have a hard time sleeping," so suggest, miscellaneous rows ╇ the more annoyed, more sleep.

Can not be said, the process of sleep, sleep eyes is the standard, sleep heart is the original, so the former have "sleep eyes first sleep heart" said, for insomnia, the same is the first sleep heart, sleep eyes, only pay attention to the first "heart" down to be able to do a sleep to the The first thing you need to do is to get your mind off of it and get it out of the way.

Self-adjustment means of preventing and treating insomnia

On the basis of oral products to promote sleep, you can also not use the following methods of self-adjustment, can not be faster to restore natural sleep.

1. Aroma method: Light an aroma lamp in the bedroom, the light lavender scent will make the nerves gradually relax, do not know unconsciously into the dream.

2. Massage method: I feel quite tired, do not rush to sleep, give me a beauty massage. Under the beautician's light fingers, your mind will relax with the face muscles. Generally two hours of massage is more relaxing than falling back to sleep.

3. Lullabies: Listen to specialized lullabies, such as Schumann's Serenade, Green Island Serenade, can not help you fall asleep - there are special collections of lullabies, relaxation music, and tranquilizing music for sale in video stores.

4. Meditation: sit with your legs crossed, hands on your knees, breathe slowly, try to clear your mind of distractions, and don't want to do anything for 30 minutes each time, this trick is more useful for those women who dream a lot at night than some.

5. Exercise: It is best to do proper sports every week, such as playing badminton twice a week, 2 hours each time, or walk for 30 minutes, 3 times a week, so you can not increase the supply of blood and oxygen to the brain, insomnia naturally slipped away, or morning and evening easy to brisk walking, walking for 30 minutes.

6, suggesting that the law: the body and mind to relax, lying flat on the bed, and suggest that I, from the head to relax to the neck, to the shoulder: my arms relaxed, legs relaxed, head relaxed, I'm going to fall asleep, this time only know that I'm alive, hands and feet in what has been no feeling, to achieve true relaxation.

7, the method of tranquility: avoid overstimulation, such as the night do not watch the thriller, murderous movies, but also pay attention to not bring home the worries of the work, the need to think about the problem of one hour before going to bed to think about the solution, can not be solved do not think about it again, the next day and then solve the problem.

If you really do not have the time or conditions to enjoy these stress reduction policies, then try Napoleon's rest method. Napoleon in the campaign, need to deal with military matters day and night, can not sleep, in order to maintain sufficient physical strength and agile thinking, he forced me to sleep 20-30 minutes every 4 hours, this is how he rode the sands. In addition, if you are SOHO a family, you can not choose to nap to make up for teach you to overcome insomnia four high tips!

One, do not make up: If you wake up at night after 15 minutes can not fall back asleep, that blame Gai open the radio to listen to the radio, and then turn off the radio when there is sleep. Remember: no matter how well you sleep at night to get up on time the next morning, even if it is the weekend can not try to make up sleep, because this practice to overcome insomnia does not help.

Two, don't get into the habit of staying in bed: you only really feel sleepy when you go to bed, if you lie in bed for 15 minutes and still can't sleep, then get up and do something monotonous and relaxing, such as: read a book, knitting, watch TV or read the family book. Remember: don't do anything that excites me. When you feel sleepy, go to bed, and if you don't feel sleepy when you get there, get up again and do the above things until you get to bed and fall asleep very quickly. Make it a habit to get up on time every day.

Three, before going to bed to make the heart calm down: some people are very busy all day long, to the night lying in bed only to think of the daytime happened to think again. The result of doing so is certainly not conducive to sleep. The right way is in the hour or two before going to bed to take out ten minutes to concentrate on the day to think about things, make a decision on how to deal with the problem, and then the next day to do the work simply make a plan. This method can not help you reduce worry, relax the brain, so that you can go to bed as soon as very fast sleep.

Four, do not drink coffee or smoke before going to bed: Coffee, Coca-Cola and chocolate all contain caffeine that excites people, so do not drink or eat these things before going to bed. In addition, smoking is also easy to make people excited, so be sure to change the habit of smoking before going to bed.

Fifth, do not drink before going to bed: some people in order to relax I like to drink some wine before going to bed, thought this can not help sleep, in fact, this is wrong. To know that alcohol inhibits your central nervous system, but also destroy your sleep, after a few hours, due to the stimulation of alcohol you will also wake up with a headache. It's not good for your health if it goes on for a long time.

Six, eat something before going to bed: an hour or two before going to bed to eat a piece of bread and a fruit, or a glass of milk. But don't eat anything too sweet, because desserts tend to make people nervous.

Seven, develop the habit of stopping thinking before going to bed: before going to bed, listen to the tune of the gentle, rhythmic music, or learn to listen to the sounds of nature, such as: the sound of the rain, insects and so on. Listening to nature's methods to start doing it will be a little difficult, but as long as you persist, you can learn. There are two simple methods: 1, slow down your breathing, imagine how you inhale the gas is exhaled from the body, this exercise can not be done during the day, long time to do at night can not help you sleep. 2, when you think of unpleasant things, you have to try as soon as possible to think of some easy, enjoyable things to dilute these unhappy.

Eight, evening walks: a long time suffering from insomnia can not be in the evening walk, the location of the best choice near the home, the distance is not too long. Walking can not relax the muscles, so that the body heat (not fever), usually when the body temperature drops, people will feel sleepy and want to sleep.

Nine, a hot bath before bedtime: people fall asleep when the body temperature is low, while the daytime body temperature is the highest, according to this theory, people in the two or three hours before going to bed to take a hot bath can not help sleep, because the bath can be the body temperature, and so on, until your bedtime, your body temperature is also down. 1. health care therapy: daily massage of the solar plexus, the hundredth point a few times a day, with the health of the wooden comb combing 5 minutes, so as to maintain a good mood, so as to maintain a good mood, and so on, and so on. Minutes, so as to maintain a relaxed mood, lift the worry, eliminate the thought of worry.

2. Diet therapy: take jujube, wheat, rock sugar, first take jujube, wheat decoction slag juice, into the rock sugar meltington service, 1 time each night.

3. Porridge therapy: take jujube, meat, rice, sugar. First take the rice porridge, add jujube, meat, cook until the porridge is cooked, add rock sugar, and then cook one or two boiled into, 1 dose per day.

4. Fill the umbilical cord therapy: take sour jujube kernel, research for fine powder, placed in the navel, external wound-dampness pain relief cream fixed, 1 day 1 change.

5. Foot therapy: take cinnabar, add the right amount of paste and mix well, placed on the wound-dampness pain relief cream, plastered on the heart of the foot on the Yongquan point, bandage fixed, 1 time per night.

6. foot bath therapy: magnetite, chrysanthemum, scutellaria, nightshade, water decoction 2 times, remove the dregs of the juice, poured into the bath tub, while hot soak feet 15-30 minutes

Actually, counting sheep does not allow you to fall asleep very quickly, but instead, it will make you excited.

1. Keep the sleeping place quiet and dark.

2. Drink some milk (preferably sleepy) before going to bed.

3. Listen to some soft music while sleeping.

4. Don't get over excited before going to bed.

5. Sleep with a good mind, do not have to think I can not sleep worry.

6. The bed should be comfortable and the pillow not too high.

Very many factors can not can cause insomnia, so the treatment of insomnia to identify the cause, the right treatment.

Cause one, mood swings. Anger, change of environment, heart pressure and so on;

Cause two, disease. Nerve, heart, cervical spine, brain, stomach disease, etc.;

The treatment should be based on conditioning, supplemented by drugs. Specific methods:

One is to adhere to the daily morning jogging exercise for 15 minutes, to enhance physical fitness;

The second is to adjust the method of thinking, most of the insomnia and emotional relationship is close, so everything goes with the flow, to maintain a calm state of mind is the most important;

Third is to take a hot bath before going to bed or soak your feet for half an hour, listen to relaxing music;

The fourth is to develop a somewhat regular life habits, there is the role of liver, spleen and stomach;

Fifth, the whole body relaxation method: after lying down with the intention to guide, from the hair, eyebrows, eyelids, face, shoulders all the way down to think of the toes, in order to gradually relax; normal breathing, inhalation when thinking about the part, relaxation when exhaling; to do the heart calm and peaceful;

Sixth, the massage method: always rub the right hand heart of the left foot palms; the left hand rub the heart of the right foot Palm;

Seven is to find the doctor symptomatic treatment of related diseases.

It won't take long and you will sleep well.

Wishing you happiness and joy!