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.
First, keep a good attitude of optimism and contentment. Have a full understanding of social competition and personal gains and losses. To avoid psychological imbalance caused by setbacks.
Second, establish a regular daily life system and maintain a normal sleep-wake rhythm.
Third, create a conditioned reflex mechanism conducive to falling asleep. Such as taking a hot bath, soaking feet and drinking a glass of milk half an hour before going to bed. As long as you persist for a long time, you will establish a "sleep conditioned reflex."
Fourth, moderate physical exercise during the day will help you fall asleep at night.
Fifth, develop good sleep hygiene habits, such as keeping the bedroom clean and quiet, away from noise and light stimulation; Avoid drinking tea and alcohol before going to bed.
Six, self-regulation, self-suggestion. You can play some relaxing activities, or count them repeatedly. Sometimes a little relaxation can accelerate your sleep.
Seven, limit the sleep time during the day, in addition to the elderly can take a nap or nap during the day, should avoid taking a nap or nap, otherwise it will reduce the sleepiness and sleep time at night.
In addition, for some critically ill patients, under the guidance of a doctor, sleeping pills or small doses of anti-anxiety and antidepressants should be given in a short time. This may lead to faster and better treatment results.
insomnia treatment
Codonopsis pilosula, Atractylodes macrocephala, Angelica sinensis, Poria, Polygala tenuifolia, Arillus Longan and Pericarpium Citri Tangerinae each10g, Radix Astragali preparata12g, Semen Ziziphi Spinosae15g, Caulis Polygoni Multiflori 30g, Radix Aucklandiae and Radix Glycyrrhizae preparata 6g.
[Usage] Decoct with water.
Indications: insomnia due to deficiency of both heart and spleen.
I. Experience
1. Massage acupoints to treat insomnia
Massage a group of acupoints: Baihui, Taiyang, Fengchi, Yifeng, Hegu, Shenmen, Neiwaiguan, Zusanli, Sanyinjiao and Yongquan. The number of massages is based on the depth of sleep, with less massage for insomnia and more massage for insomnia. Choose a comfortable sleeping position immediately after massage, and you can fall asleep in about 10 minutes. If you still can't sleep, you can continue to massage once before going to sleep.
Please drink a glass of water every morning.
Drinking a cup of warm water after washing every morning is equally effective for colds, excessive internal heat, dry stools and other diseases.
3. Two pillows with soft top and hard bottom have a good sleep.
Suitable for two pillows, each pair is no more than 8 cm high, with the upper soft and the lower hard. The soft pillow at the top is easy to adjust its position to achieve comfortable sleep. The hard pillow below is mainly used to support the height. With this pillow, you can sleep comfortably and get rid of fatigue quickly.
4. soaking ganoderma lucidum in Chinese liquor can treat insomnia.
One catty of original wine and half a catty of ganoderma lucidum; Wash Ganoderma lucidum with water, put it in a white wine bottle and seal it tightly; The wine gradually turns red and can be drunk in a week. Every night when eating or before going to bed, you can drink more than 5 yuan, and you can drink less if you don't drink at ordinary times.
5. Knead Yongquan point to treat insomnia
When you can't sleep while lying under the covers, put the arch of one foot on the big toe of the other foot, and do the action that requires friction until the arch is hot, and then change the other foot. If you do this alternately, your brain will focus on your feet. After a long time, people will be tired, and they will want to fall asleep when they are sleepy. If it persists for a long time, it can also play a health care role.
6. Cypress can sleep peacefully with a pillow.
Pick some cypress leaves, wash and dry them, and put them in a pillow. There is also a clear fragrance under the pillow of cypress leaves, which makes people feel very comfortable and has the effect of calming the nerves and helping sleep.
7. Fresh fruit peels help you sleep.
Put 50-100g of fresh orange peel, pear peel and banana peel into an unsealed pouch. Put it on the pillow before going to bed at night. When you sleep, you will smell the smell of peel, which will make you sleep soundly.
8. Red dates cure insomnia
Wash the red stone, dry it, and mash it into pieces (you can ask a Chinese medicine shop for help). Each dose is 40 grams, add 7 shredded dates, add a little sugar and 400 grams of water, put them in a casserole and fry for 20 minutes, and pour out the soup for three times. Keeping warm clothes half an hour before going to bed every night is effective and has no side effects.
9. Eating garlic can cure insomnia
I eat two cloves of garlic after dinner or before going to bed every day. I have never been used to eating garlic, so I cut it into small pieces and washed it with water.
10. Fresh fruit peels can make you sleep.
Put 50-100g of fresh orange peel, pear peel and banana peel into an unsealed pouch. Put it on the pillow before going to bed at night. Help sleep.
Two. Treatment prescription
Jujube porridge
Raw materials: jujube 15g japonica rice 100g.
To make porridge, first cook it with japonica rice, and then cook it with the end of Ziziphus jujuba seeds.
Usage Eat on an empty stomach.
The effect is calming the heart and calming the nerves. Suitable for palpitation, insomnia, dreaminess and upset.
rice gruel
The raw material is 30 grams of glutinous rice, which is made into Pinellia ternata 10 gram.
Stir-fry Pinellia ternata, remove residue, and cook it in rice to make porridge.
Usage Eat on an empty stomach.
Efficacy and stomach sleep. It is suitable for insomnia caused by indigestion and stomach discomfort.
Yuan zhi Lian Zhou
Raw material polygala tenuifolia 30g lotus seed 15g japonica rice 50g.
The preparation method comprises the following steps: soaking Radix Polygalae and Semen Nelumbinis, grinding into powder, cooking japonica rice porridge until Radix Polygalae and Semen Nelumbinis are cooked, and then
Boil it.
Usage: Feel free to eat.
Efficacy tonifies the middle energizer, benefits the heart, and improves hearing and vision. It is suitable for amnesia, palpitation and insomnia.
Millet gruel
Ingredients: 50 grams of millet, eggs 1 piece.
Cook porridge with millet, take juice, then beat in eggs and cook slightly.
Usage Soak your feet with hot water before going to bed, drink this porridge, and then go to sleep.
Efficacy: nourishing the heart and calming the nerves. Used for heart deficiency, irritability and insomnia.
Xiaomi jujube porridge
The raw materials are millet 100g, jujube kernel powder 15g and honey 30g.
Make millet porridge. When it is cooked, add the chopped jujube and stir well.
Usage Add honey when eating, and take it twice a day.
The effects of invigorating the spleen and moistening dryness, calming the heart and calming the nerves. Treat anorexia, restless night sleep and dry stool.
Baiziren porridge
Raw materials: Semen Platycladi 10 ~ 15g japonica rice 50 ~ 100g honey.
When making, peel, shell, remove impurities, mash, cook porridge with japonica rice, and add bees when the porridge is almost cooked.
Honey, just cook it a little.
Usage: Take it twice a day for 2 ~ 3 days as a course of treatment.
Efficacy: Runchang laxative, nourishing the heart and calming the nerves. Suitable for palpitation, insomnia, forgetfulness, long-term constipation or senile constipation.
Shouwuteng porridge
Polygonum multiflorum Thunb. 60g japonica rice 50g jujube 2 pieces of sugar.
Preparation: soak Polygonum multiflorum in warm water for a while, add 500 grams of water, 300 grams of decoction, and add japonica rice and white rice.
Sugar and jujube, add 200 grams of water and fry until porridge is thick, cover tightly and stew for 5 minutes.
Usage Before going to bed every night 1 hour, take it while it is hot, and take it continuously for 10 days as a course of treatment.
Efficacy: nourishing blood, calming nerves, expelling wind and dredging collaterals. Suitable for insomnia, intractable insomnia, dreaminess and rheumatism.
It hurts.
eight treasure congee
Raw materials Gordon Euryale seed rice, white lentils, lotus seed meat, yam, red dates, longan lily, each 6g rice 150g.
First, decoct the medicine for 40 minutes, then add rice and continue to cook porridge.
Usage: Mix sugar for several days.
Efficacy of strengthening spleen and stomach, invigorating qi and kidney, nourishing blood and calming the nerves. Suitable for insomnia, physical weakness, fatigue, swelling, diarrhea and oral diseases.
Thirst, cough, lack of phlegm, etc.
Roasted lamb heart with rose
Ingredients: 50 grams of fresh rose and 50 grams of sheep heart, and appropriate amount of salt.
manufacture
1. Put 50g fresh rose (or 15g dry rose) into aluminum pot, add salt and water, and decoct for 10 minute, and let it cool for later use.
2. Wash the sheep's heart, cut it into blocks, put it on the roast label, dip it in rose salt water, and repeatedly moxibustion on an open flame.
It can be eaten after baking.
The usage should be hot food, which can be eaten while roasting.
The effect of nourishing the heart and calming the nerves. It is suitable for palpitation, insomnia and depression caused by insufficient heart blood.
Stewed chicken with wulingshen
Raw chicken 1 Wuling ginseng 100g wine, ginger and onion salt.
manufacture
1. soak Wuling ginseng in warm water for 4-8 hours, wash and slice it, and put it into chicken belly.
2. Put the chicken in the casserole, and the chicken will be submerged by clear water. Add a proper amount of wine, ginger and onion, boil with strong fire, and then change to slow fire.
Stew until the chicken is cooked and add a little salt.
Usage: Eat chicken and drink soup twice a day.
Efficacy: invigorating qi and spleen, nourishing heart and calming nerves. Suitable for neurasthenia.
Fuling cake
Poria cocos, fine powder, rice flour and sugar are divided equally.
Make three flavors, add appropriate amount of water, make paste, and spread them into extremely thin pancakes in a flat pan with low fire.
Usage can often be eaten with the amount.
Efficacy: invigorating the spleen and invigorating the middle energizer, calming the heart and calming the nerves. It is suitable for palpitation, shortness of breath, mental fatigue and insomnia caused by qi deficiency and weakness.
Edema, soft stool, etc.
Prescription for insomnia:
90 grams of celery root and 9 grams of Ziziphus jujuba seed can cure insomnia by decocting in water.
The following methods can effectively improve sleep:
Drink a cup of hot milk before going to bed. Or honey water. & lt& lt How do middle-aged and elderly people maintain themselves?
Be sure to soak your feet with hot water before going to bed in winter.
In addition, eating bananas and fish and shrimp can also help adjust the biological clock and help adjust the time difference.
General tremella lotus seed soup also has the effect of calming the nerves.
Put about10g of shredded ginger next to the pillow to make people fall asleep.
1, 1 pig heart, 30g of notoginseng and 30g of honey. Wash pig's heart, cook with notoginseng, and add honey when pig's heart is cooked. Eat meat and drink soup.
2, 30 grams of wheat kernels, jujube 15, licorice 15 grams. Peel the wheat, put it into the pot with the last two flavors, add 3 bowls of water, and fry until 1 bowl. Get clothes before going to bed every night.
3. 30 grams of hawthorn core. Stir-fry until charcoal powder, mash, add appropriate amount of sugar after decocting in water, and take 1 dose every night before going to bed. Indications: palpitation and insomnia. (Do not use for patients with hyperacidity)
4. 2 eggs, medlar 15g, red dates 10. Boil Lycium barbarum and jujube in water for 30 minutes first, then beat the eggs in * * * and cook until cooked, twice a day. Indications: insomnia and forgetfulness.
5. Semen Ziziphi Spinosae powder 10g, green tea 15g. Brew 15g green tea before eight o'clock in the morning, and avoid drinking tea water after eight o'clock. Take Ziziphus Spinosae Seed Powder 10g before going to bed at night. Use with caution for women with hypertension, tachycardia, habitual constipation and lactation.
6, longan meat15g, medlar10g, 4 red dates, japonica rice100g, washed, boiled with water into porridge, taken twice a day (on an empty stomach in the morning and before going to bed at night), often effective.
7, dried longan meat, Euryale ferox 15g, japonica rice 100g, heart-removed lotus seed 6g, and proper amount of sugar. Cook Euryale ferox, remove the shell and mash it into rice grains; Wash japonica rice, put it in a pot, add lotus seeds, longan pulp, Euryale ferox and water, and cook it into porridge with sugar, daily 1 dose.
8. Wash the peanut leaves (fresh leaves are best) into the pot or cup with boiling water, and drink them after the color of the peanut leaves is soaked, about 10 minutes, and then you can fall asleep. The effective rate is over 95%.
9. Poria cocos 15g, raw egg yolk 1. Poria cocos, add one and a half cups of water and fry into one cup. Cool slightly, add the eggs and stir well. Wash your feet with warm water before going to bed, then take the potion with hot water, and you will fall asleep soon.
10, 20g of salvia miltiorrhiza, 20g of polygala tenuifolia, 20g of Acorus gramineus and 20g of sulfur. * * * Grind into fine powder, add appropriate amount of white wine, make paste, stick it on the navel, then put a cotton pad on the navel, fix it with adhesive tape, and change the medicine once a night.
1 1, Codonopsis pilosula 15g, Ophiopogon japonicus 9g, Schisandra chinensis 6g, Polygonum Multiflori Radix and Sanguis Draxonis 30g each. Take it at water temperature before meals, then decoct it with dregs, and take it at night before going to bed 1 hour, daily 1 dose.
12, Radix Codonopsis 60g, Radix Scrophulariae 30g, Amber 18g, Cinnabaris, Radix Ophiopogonis each 12g. * * * Grinding into fine powder and sieving. Take 3-5g each time, and take it with boiling water half an hour before going to bed.
13, medlar 30g, fried jujube kernel 40g, Schisandra chinensis 10g. Mix well and divide into 5 parts. Take 1 serving every day, put it in a teacup and brew it with boiling water. Drink it frequently without drinking tea. Or drink it three times a day, but not less than 500 ml each time.
14, Schisandra chinensis 30g. Decoct with water and take it before going to bed. Indications: insomnia and general weakness.
15, fresh salvia miltiorrhiza16g, and fresh jujube 30g. Decoct with water twice a day. Indications: insomnia, forgetfulness and strange dreams at night.
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 the 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.
Treatment of insomnia with "anti-intention"
The theoretical assumption of "reverse intention" therapy is that the person seeking treatment changes his attitude towards a certain behavior in a deliberate way, so that the inappropriate emotional state accompanying the behavior is separated from the behavior, thus achieving the purpose of treatment.
For an insomniac, when the therapist adopts reverse intention therapy, the method is to make him stay awake intentionally, lie in bed, watch TV, read books and newspapers, stay awake all night, and engage in normal activities as usual during the day. After this treatment for several days, when the seeker can't resist the need of sleep anyway, after supplementary sleep, let the seeker return to normal work and rest time. Another example is the treatment of facial muscle habitual twitch disorder, which allows patients to actively contract facial muscles and set a higher frequency until they feel tired. And make it operate repeatedly every day, and after repeated training, the purpose of gradually eliminating habitual twitching can be achieved.
This method can also be used to treat bad family relationships. For example, husband and wife should stimulate each other with cruel words every day and punish each other with threats, retaliation and other means. For this inextricable vicious circle of family relations, when using reverse intention therapy, opposing couples are required to finish the specified "homework" meticulously every day, and they must quarrel for an hour or two before being allowed to end. Ask them to take the initiative to make excuses, search for bad blood in previous lives, and treat them as shells in a war of words until they are exhausted before they are willing to call a truce. Expose the weakness of human behavior from the opposite direction.
Reverse intention therapy can be carried out by the treatment seekers themselves, and it can also help the treatment seekers quickly overcome the fears caused by specific life events, such as boss interviews, job interviews, exam stage fright and so on.
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Diet therapy for insomnia
Insomnia patients in today's "medicine tonic is not as good as food tonic", if appropriate diet prescription is adopted, in addition to adverse reactions, there is a certain hypnotic effect. Now I'd like to recommend some simple dietary remedies for you to choose from:
Pig heart 1, Ziziphus jujuba seed, Poria cocos15g, and polygala tenuifolia 5g. 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, put it on the fire, boil it with strong fire, skim off the foam, and simmer it with low fire until the pig heart is cooked. Every day 1 dose, eat heart and drink soup. This soup has the functions of nourishing blood, nourishing heart, benefiting liver and calming nerves. Can be used for treating palpitation, anxiety, insomnia, dreaminess, and hypomnesis caused by deficiency of heart, liver, and blood.
Take 5g of Gastrodia elata, japonica rice 100g, 25g of chicken, 50g of bamboo shoots and carrots, fragrant taro 1, soy sauce, cooking wine and proper amount of sugar. Soak gastrodia elata for about 1 hour to soften it, 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. This meal has the effects of strengthening the brain, strengthening the body, calming the nerves and sleeping. Can be used for treating dizziness, insomnia, dreaminess and amnesia.
Longan rock sugar tea longan meat 25g, rock sugar 10g. Wash the longan pulp, put it in a teacup with rock sugar, boil the water, cover it for a while, and drink. Every day 1 dose, drink water, add boiled water to water, and finally eat longan meat. This tea has the functions of nourishing the heart, strengthening the spleen, calming the nerves and improving intelligence. It can cure excessive thinking, listlessness, insomnia, dreaminess, palpitation and forgetfulness.
Polygala jujube porridge 15g, fried Ziziphus jujuba seeds 10g, and japonica rice 75g. Put the cleaned japonica rice into an appropriate amount of water pot, add the cleaned polygala tenuifolia and Ziziphus jujuba seeds, boil with strong fire, and then turn to low fire to cook porridge, which can be eaten at night. The porridge has the effects of calming the heart, tranquilizing the mind, strengthening the brain and improving intelligence, and can be used for treating symptoms such as fright, insomnia and amnesia caused by blood deficiency in the elderly.
Baimai Anshen Drink contains 25g of wheat, 20g of lily, 0g of lotus seed15g, 10g of Polygonum Multiflori Radix15g, 2g of jujube and 6g of licorice. Wash wheat, lily, lotus seed, Polygonum multiflorum Thunb, jujube and licorice respectively, soak in cold water for half an hour, pour into a clean pot, add water to 750 ml, boil with strong fire, and then cook with slow fire for 30 minutes. Filter the juice, keep it in a thermos, stew it twice, put it together and drink it at any time. The beverage has the effects of invigorating qi, nourishing yin, clearing away heat and calming the nerves. Can be used for treating mental disorder, vexation, dryness, insomnia, dreaminess, palpitation, shortness of breath, hyperhidrosis, etc.
Stewed Semen Platycladi 15g, Pork Heart 1, appropriate amount of refined salt, appropriate amount of cooking wine, appropriate amount of soy sauce and appropriate amount of onion slices. Wash the pig heart, cut it into thick slices, put it in a pot with appropriate amount of water together with the leaves of Platycladus orientalis, add cooking wine and refined salt, stew it on low heat until the pig heart is soft and rotten, and then add soy sauce and chopped green onion. Eat with meals. This soup has the effects of nourishing the heart, calming the nerves and relaxing the bowels. Can be used for treating palpitation, anxiety, insomnia, and dreaminess caused by deficiency of heart blood.
25g of longan Euryale seed porridge, 0g of glutinous rice100g, 20g of Ziziphus jujuba seed and 20g of honey. 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 and cook for 20 minutes, and add honey before eating. Take it twice in the morning and evening. This kind of porridge has the functions of strengthening brain, improving intelligence, tonifying kidney and solidifying essence. Can be used for treating senile neurasthenia, mental retardation, liver and kidney deficiency, etc.
Gynostemma pentaphyllum 15g, 8 red dates. Wash them separately, put them in a proper amount of water pot and cook them on low heat for 20 minutes. Every day 1 dose, eat dates and drink soup. This soup has the functions of strengthening brain, improving intelligence, calming the heart and calming the nerves. Can be used for treating mental fatigue, anorexia, insomnia, amnesia, frequent micturition at night, etc.
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Psychology teaches you how to deal with insomnia.
In the psychological clinic, visitors who are troubled by insomnia are often received. Most of them have the same characteristics: sensitive personality, suspicious, lack of self-confidence, stubbornness, indecision, perfectionism and anxiety. I always worry about headaches, inattention and memory loss caused by occasional insomnia. They go to work listlessly every day, complaining, "Alas! Didn't sleep well last night! I can't work today! " At night, they always try their best to make themselves "think nothing today and have a good sleep!" " However, contrary to expectations, the more you want to sleep well, the more you can't sleep, forming a vicious circle. Some of them tried many methods, such as taking medicine, practicing qigong, listening to music, or trying to control their own thoughts, but the results didn't work. The methods taught by psychologists were quite different from those they used before.
First of all, don't regard sleep as very important in values. Sleep is the best way to rest the brain and body, but physical labor and exercise are another best way to relax. If you didn't sleep well the night before, you can take a hot bath in the morning and go out for exercise, just as energetic. Insomnia patients often think that sleep is the most important thing in life, and all they think about is how to sleep well. He doesn't understand that sleep is to ensure health, health is to work, and work is not to sleep, which means that sleep is not the goal of life. In addition, people only need 2-4 hours of deep sleep every day, and others sleep in their dreams. If people really stay up late, they will have a nervous breakdown for 3 days and die for 5 days. However, some people say that they haven't slept much for many years, but their thinking is still normal, so their insomnia problem is not as serious as expected, and people should believe in their vitality.
Secondly, sleep is also a natural reaction of the human body. If you are sleepy, you want to sleep. Don't be artificially controlled. The more you stop thinking, the more paranoid you will become. You should adopt a natural attitude: I want to go, I'm not going to sleep today! As a result, when you can't control your emotions and thoughts, you will naturally fall asleep after 20 minutes. So are fears and anxieties. Some people are particularly afraid of not being able to sleep, and some people are always afraid of waking up in the middle of the night and finding it difficult to sleep. The more afraid they are, the more awake they are, and the more nervous they are about themselves, resulting in a vicious circle. Normal people will wake up in the middle of the night for various reasons. The difference is that normal people have no thoughts of fear and exclusion, do not reflect and hate themselves, and fully accept their natural state, thus relaxing.
Thirdly, many insomniacs always feel that they don't get enough sleep at night, so they should make up for it whenever they have time. The more they sleep during the day, the more they can't sleep at night, and they are not in the mood to participate in hobbies. The correct way is to take part in outdoor sports activities to relax yourself, especially before going to bed, and don't let your brain be in a state of excited thinking. We should do some simple and boring physical activities, such as walking, climbing stairs, skipping rope, washing clothes and mopping the floor. Feel tired, go to bed when you are sleepy, and then go to sleep with a natural relaxation state.
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Four ingenious ways to overcome insomnia
First, establish a sleep schedule.
Your body has an internal biological clock, and it needs everything to be arranged in order. Experts say that you get up at the same time every morning, even on weekends, which may be the most important step to establish your good sleep habits, because exposing yourself to light at the same time actually sets the alarm clock in your brain. Experts say that once this clock is set and works, at some time in the evening, it will lead to another aspect of the brain, that is, it will start to feel sleepy, which provides a good foundation for you to fall asleep. Therefore, you should first adjust your biological clock in the morning, get up at the same time every day as far as possible, and don't stay in the dimly lit bedroom after getting up. You should get up for a walk or have breakfast in front of a sunny window.
Second, limit your bedroom behavior.
Experts say that watching TV, planning tomorrow's schedule, solving problems and reading with your spouse will all be related to your energy. For some people, these activities can prepare for sleep, but if your sleep quality is not good, then you should strictly limit your actions in the bedroom and do nothing but sleep.
Third, absolutely separate sleep from energy.
If you often find yourself in high spirits for a long time after lying in bed, then you will worry about how to sleep and even worry that tomorrow's work will be affected. So the pressure on you to have a good sleep is even greater. If you are an alarmist, and the time you spend lying in bed at night is the time when your thoughts wander freely, then you should take 30 minutes of "alarmist time" from your daytime plan alone. During these 30 minutes, you should write down your worries and your action plan. If these troubles come to you again when you sleep at night, then you can tell yourself, "I have thought about these problems during the day and solved them. Now I absolutely don't have to think about them." Lying down, feeling low and not sleepy,/kloc-what should I do if I don't fall asleep for 0/5 minutes? Experts say that in this case, you should get up. After getting up, you should avoid stimulating activities, such as reading newspapers and interesting books. Instead, you should watch TV scenery films or boring things. Only when you feel sleepy can you go to bed. If you can't sleep and don't get enough sleep at night, don't sleep in the morning. Generally speaking, it is better to go to bed when you are obviously sleepy.