There are many causes of insomnia. Mental factors such as nervousness, excitement, depression, fear, anxiety, boredom and other mental factors can often cause insomnia; excessive work and study pressure, environmental changes, noise, light and air pollution and other socio-environmental factors is another important reason; dinner is too full, tea and coffee before bedtime, these bad habits can also cause insomnia.
Prevention of insomnia and health care
Mainly should do the following aspects:
①To light and rich in protein, vitamins diet is appropriate.
②Participate in qigong, tai chi and other sports that emphasize mental strength exercise to improve nerve regulation.
③Live a regular life, go to bed regularly, dinner should not be too full, do not drink tea and coffee and other stimulating beverages before yesterday.
④Sleep Nadolyn, lecithin and other health food, have a very good role in regulating nerve function, help to improve the sleep of the most basic definition of insomnia is sleep disorder. It can be manifested as difficulty in falling asleep; early awakening; easy to wake up during sleep; difficult to fall back to sleep after waking up; decline in sleep quality, dreaming; sleep time is significantly reduced, etc. The incidence of insomnia is very high. The incidence of insomnia is high. Many factors can cause insomnia: (1) mental factors; (2) physical diseases; such as neurosis, hypertension, tumors, cerebrovascular disease, tuberculosis, coronary heart disease, liver disease, hyperthyroidism, etc.; (3) age factors: the older the higher the incidence of insomnia; (4) other: such as brain workers, excessive use of the brain, the environment around the noisy, excessive drinking alcohol, tea and coffee. Insomnia can be categorized into: difficulty in falling asleep, waking up early and waking up easily. The most important symptom is sleep deprivation, which is often accompanied by many discomforts and mental manifestations. Severe insomnia can also lead to some psychosomatic diseases.
Rapid sleep method
Swinging method: free standing, the whole body relaxation, hands in front of the body rhythmic up and down swinging, legs drive the body rhythmic shaking, 10 minutes or so.
Self-massage: and do eye exercises with a finger to push around the eyes, after rubbing the solar plexus as well as the center of the eyebrow for 2 minutes, and then rubbing the cervical vertebrae on both sides of the sagging, that is, the wind pool point for 3 minutes.
Deep breathing: count the number of times you breathe before you go to bed, and do deep breathing at the same time, try to exhale when you exhale, try to inhale when you inhale, imagine that the gas is inhaled into the abdomen, inhale and exhale should be slow. Usually about 36 times.
Easy to fall asleep method
The first: go to bed and turn off the lights lying down on your back, first do 3 to 5 deep breaths, and then imagine that in the dark there is a not too bright white dot, and focus on controlling this imaginary white dot for slow circular movement 50 times, and then change to slowly sketching the five-star trajectory of the 50 times. If you feel that your mood has not changed much, repeat the above ideomotor program several times. Then take two more deep breaths and make a suggestion to yourself, "I have fallen asleep." This will have the effect of inducing a good night's sleep.
The second: After lying down on the bed, you don't have to fall asleep right away, leaving yourself in an unconscious state. First of all, tell yourself, fighting fatigue is not worth it, sleep is necessary; do not pay too much attention to whether they fall asleep, you can think of some relaxing things, tell yourself that you will be successful, do not have to be anxious at all. Secondly, imagine yourself comfortably floating on the water, and soon you will be able to fall asleep. With the benign psychological suggestion, the mood will be relaxed, and fall asleep will be easier.
Banana
In addition to smoothing out serotonin and melatonin, it also contains magnesium, which can have the effect of relaxing muscles.
Chrysanthemum tea
With its moderately calming effect, it's the perfect natural counterbalance to nerves or the body that can't relax.
Warm milk
Contains some tryptophan (an amino acid with a calming effect) and calcium, which is good for the brain to make full use of tryptophan.
Honey
Put a little honey in your warm milk or vanilla tea, and some glucose will stop your brain from producing orexin, a recently discovered neurotransmitter associated with staying awake.
Potatoes
It removes the acid that plays a disruptive role in tryptophan, which can induce sleep. To achieve this effect, you simply mash a baked potato and mix it with warm milk.
Oatmeal
Induces the production of melatonin, and a small bowl of it can have a sleep-boosting effect, which is even better if you chew it liberally.
Almonds
It contains both tryptophan and a moderate amount of magnesium, a muscle relaxant.