Insomnia is characterized by difficulty in falling asleep, easy awakening and early awakening. I am also a long-term insomnia patient, and the methods to deal with insomnia are summarized as follows:
1. The first is psychotherapy: sleep first, then sleep. If you don't read books, read newspapers, drink tea and coffee, drink alcohol, think about problems or get angry before going to bed, or insist on walking for a few minutes or playing Tai Ji Chuan before going to bed to eliminate tension, but you can't do strenuous exercise; Taking a bath before going to bed helps to relax your muscles and make you sleep better. Or take a hot bath. The results show that women with cold feet have worse sleep quality than women with comfortable and warm feet. Dr. Hein suggested that in order to keep their feet warm, they could sleep in thick socks. Don't sleep if you don't want to sleep. If you want to go somewhere else while sleeping, open your eyes and interrupt your thoughts.
2. Stick to regular work and rest: Don't stay up too late on weekends. If you go to bed late on Saturday and get up late on Sunday, you may lose sleep on Sunday night. Sleep at night. Taking a nap during the day may lead to sleep deprivation at night. The sleep time during the day is strictly controlled within 1 hour, and I can't sleep after 3 pm. Don't stay up late.
Don't eat or drink before going to bed. If you drink too much water, going to the toilet at night will affect the quality of sleep; If you eat more spicy and fatty foods, these foods will also affect your sleep. But drinking a glass of milk before going to bed helps you sleep.
4. Create a sleeping environment: keep quiet and turn off the TV and radio, because silence is very beneficial to improve the quality of sleep. There should be dark light (draw curtains during the day); Keep the room temperature slightly cool, and the bedroom temperature is slightly lower to help you sleep. Have a comfortable and spacious bed to provide you with a good sleeping space. Clean and heavy bedding, moderate pillows and loose pajamas all help to relax yourself and make you fall asleep more easily.
5. Do a set of self-massage before going to bed: cross-legged or supine, first gently massage the head and face with both hands, then massage the left shoulder and left arm with the right hand, massage the right shoulder and right arm with the left hand, then wipe the chest and abdomen with both hands, gently and slowly, and finally massage the soles of the feet (Yongquan point). The whole massage process can be long or short, generally about 10 minutes. Then after sleeping, rub your feet and hands with your feet, then put your hands on your sides, take a deep breath slowly, and stay in Dantian (meaning to keep it as if you don't keep it, Dantian means not far below your navel) until you want to sleep. This is the simplest and most effective way to eliminate distractions.
6. physical therapy: Appropriate participation in sports and physical exertion. Physical fatigue has hypnotic effect. Afternoon exercise is the best time to help sleep, and regular exercise can improve the quality of sleep at night.
7. Dietotherapy: Eat some wild jujube seeds, celery roots, lotus seeds, mulberries and drink a glass of milk before going to bed; Some people also advocate drinking a glass of sugar water before going to bed, saying that it can promote the body to produce a lot of serotonin, which can inhibit the cerebral cortex and help to fall asleep. Others say that in case of travel fatigue and insomnia, you can eat a spoonful of vinegar and cold water to hypnotize you. Take folic acid regularly. Eat millet porridge at night. Or lily mung bean milk: take 25 grams of lily mung bean, a small amount of rock sugar, and add some milk when taking it. For people who can't sleep in summer, it has the effect of clearing heart and calming nerves. Milk contains tryptophan, which can be converted into serotonin in the brain to promote sleep. Or steam raw lily for five minutes, add an egg yolk, stir with 200 c c c c c water, add a little rock sugar, and then boil with 50 c c c water. Lily has the function of clearing away heart fire and calming nerves. If you drink it regularly, you can get immediate results. Or longan and lotus seed soup: take longan and lotus seeds to make soup, which has the effects of nourishing the heart, calming the nerves, invigorating the spleen and tonifying the kidney, and is most suitable for middle-aged and elderly people and long-term insomnia.
8. Portrait destroying sleep method: You can make a yawning bust and put it by the bed. After reading it, you want to yawn and fall asleep.
9. Medication: ① Western medicine: It is effective to take antipsychotic drugs such as diazepam or chlorhexidine after you really can't sleep, but don't take it often to avoid addiction. I have suffered from insomnia for years. I took alprazolam 1/2 tablets (stronger than diazepam 10 times) and sibelium capsules 1 tablets for 3 days. Later, I changed to take compound jujube kernel capsules and half a tablet of alprazolam, and at the same time pay attention to the method of sleeping first, which greatly improved insomnia.
② Traditional Chinese Medicine: Yangxue Anshen Tablet and Anshen Capsule are used together. It is effective for me to take it, but it should also be supplemented with some supplements. Don't try it.
For Chinese medicine, you can choose one of the following according to your own situation and corresponding symptoms (the following are some prescriptions for insomnia that I have collected for reference only. Because the same medicine has different effects on different people, it should be used for a long time until it is effective.
1 ... Anshen Bunao Liquid (ingredients: Herba Epimedii, Radix Polygoni Multiflori Preparata, Zingiberis Rhizoma, Hay and Jujube).
2. Brain-nourishing liquid in pillow (ingredients: tortoise shell, polygala tenuifolia, Alpinia oxyphylla, Astragalus membranaceus, red ginseng, Polygonatum odoratum, Acorus gramineus, tasteless, radix aucklandiae, etc. ).
3. Bunao Pill (taken 2 hours before going to bed, which contains Schisandra chinensis, which has an exciting effect, so take it early before going to bed).
4. Yangxin Jianpi Pills (9 grams of Codonopsis pilosula, 9 grams of Atractylodes macrocephala, Poria cocos 15 grams, Ziziphus jujuba seed 12 grams, 3 grams of Polygalae, 9 grams of Angelica sinensis, 9 grams of Paeonia lactiflora, and 0/2 grams of fried Eucommia ulmoides Oliv. 6 grams of dried tangerine peel, 9 grams of Coicis Semen 15, 4.5 grams of Amomum villosum and 9 grams of Massa Medicata Fermentata paste are ground into a pill, which is the size of mung bean. Put it in a microwave oven for low-temperature disinfection for 5 minutes, 9 grams each time, and take it with warm water. The medicine is mainly used for treating palpitation, palpitation, insomnia, dreaminess, listlessness, anorexia, loose stool, etc.
5. Yangxue Qingnao Granules. Indications: dizziness, headache, dizziness, irritability, insomnia and dreaminess caused by chronic cerebral blood supply deficiency. Treatment principle: nourishing blood and calming the liver, promoting blood circulation and dredging collaterals. Improve pia mater microcirculation, increase cerebral blood flow, relieve spasm and relieve pain.
6. Wuwei Anmian Decoction: 50g of Schisandra chinensis, 50g of Poria cocos, 0/5g of Albizia Albizziae, 0/5g of Pinellia ternata, 0/dosage of kloc-0 per day, decocted in water. Treat all kinds of insomnia. Or medlar10g, longan pulp15g, 4 jujubes and japonica rice100g. Or radix astragali, fructus Jujubae or Bulbus Lilii, fructus Jujubae, rhizoma Dioscoreae, and wheat. If other symptoms are not obvious, those who are mainly insomnia can take compound Schisandra syrup, each time 10 ml, three times a day, but Schisandra has an exciting effect and should eat it early. You can also use 3~6 grams of fried jujube kernels, grind them into powder and take them before going to bed.
7. Insomnia due to hyperactivity of heart fire: manifested as irritability, thirst, palpitation and insomnia. Take cinnabar anshen pills. Take one pill each time, once in the afternoon and once before going to bed. Cinnabar contains mercury and is toxic.
8. Insomnia due to yin deficiency: manifested as palpitation, fever, dizziness, tinnitus, forgetfulness, dry mouth, red tongue and little fur. Take Tianwang Buxin Pill. One in the afternoon and one before going to bed. There are cinnabar and mercury in Tianwang Buxin Dan. You can also take Yangxue Anshen Pill (composed of Herba et Gemma Agrimoniae, Ecliptae Herba, Caulis Spatholobi, Radix Rehmanniae Preparata, Radix Rehmanniae, Cortex Albizziae and Caulis Polygoni Multiflori). )
9. Insomnia due to deficiency of both heart and spleen: Insomnia due to overwork, sadness, blood consumption or physical decline, or after major surgery, the lack of qi and blood in the elderly can lead to insufficient qi and blood and cannot support the mind and brain. It is characterized by insomnia and dreaminess, difficulty in falling asleep, palpitation and forgetfulness, dizziness, sallow complexion, loss of appetite, listlessness, pale tongue and weak pulse. Take Guipi pills. One pill at a time. Or Yangxue Anshen tablets, 5 tablets each time, once in the afternoon and once before going to bed. Or prepared Polygonum multiflorum Thunb. 30-60g, red dates 10g, japonica rice 10g, and appropriate amount of brown sugar, which can be eaten frequently.
10. Insomnia due to kidney deficiency: manifested as amnesia due to kidney deficiency, dizziness and tinnitus, soreness of waist and knees, and nocturnal emission. Take Jiannao Bushen Pills. 15 tablets or cerebrolysin 5 tablets each time, once in the afternoon and once before going to bed.
1 1. Blood stasis type; Repeated head trauma or insomnia, prolonged illness entering collaterals and blood, qi stagnation and blood stasis, and poor blood circulation lead to dish fouling. It is characterized by difficulty in falling asleep, easy awakening, nightmare, dull complexion, wrong nail, purple tongue and dizzy pulse. Take Xuefu Zhuyu oral liquid.
12. Naolibao Pill: It is composed of Radix Rehmanniae, Fructus Schisandrae Chinensis, Semen Cuscutae, Cortex et Radix Polygalae, Rhizoma Acori Graminei, Poria, Cortex Lycii, Rhizoma Chuanxiong, vitamin E, b 1, etc.
Nourish liver and kidney, nourish heart and tranquilize mind, and can be used for treating amnesia, insomnia, dysphoria, MUBI, hot flashes, night sweat, mental fatigue, asthenia and neurasthenia caused by liver and kidney deficiency.
But liver tonic is not good for hypertension.
13. Jiannao Pill. The main drugs are Cistanche deserticola, Alpinia oxyphylla, Ginseng, Angelica sinensis, Schisandra chinensis, Zanthoxylum bungeanum, Acorus gramineus, Polygalae, Ziziphus Spinosae Seed, Gastrodia elata and Arisaema cum bile. I ate it and it worked.
14 .. Xinganbao or Jinshuibao capsules
These two drugs are active ingredient preparations of Cordyceps sinensis, which can tonify lung and kidney, regulate blood lipid, resist arteriosclerosis, calm down and help sleep.
15. Ganoderma lucidum preparation (various tablets, oral liquids, granules, etc. Ganoderma lucidum is suitable for this disease because it has the functions of calming the nerves, lowering blood fat, lowering blood sugar and resisting arteriosclerosis. In addition, Wuling capsule is a preparation of Wuling bacteria. The function of Wuling auricularia auricula is similar to that of Ganoderma lucidum, and it can also be used.
16. Yinaoning tablets. It consists of drugs for tonifying kidney and strengthening brain and drugs for promoting blood circulation and dredging pulse. Its compatibility is reasonable and beneficial to brain.
17. Jason Wu Capsule: It is composed of Chinese and western medicines such as Polygonatum sibiricum and Polygonum multiflorum Thunb, and has good curative effect.
18. Quantianma Capsule: medicine for calming nerves, tonifying kidney and strengthening brain.
19. royal jelly and placenta tablet: both of them have the functions of tonifying kidney and essence, invigorating qi and blood, and strengthening brain, and have certain curative effect on insomnia.
20. Guilingji: A traditional Chinese medicine preparation, which contains drugs such as ginseng, velvet antler, prepared rehmannia root, medlar, hippocampus, finch brain, tortoise plastron, etc. Because of its rich animal ingredients and strong drug effect, it is suitable for various senile diseases including senile insomnia. Pay attention to the side effect of this medicine, which is warm. If used for a long time or taken in excess, it will help to get angry. You should always know the reaction of the medicine and adjust the usage and dosage. In addition, Bushen Jiannao Pill is strong in medicinal properties, but it is hot in nature, and it is contraindicated for those with yin deficiency and excessive fire.
2 1. Acanthopanax Senticosus Tablets and Naolin Tablets: They have the effects of tonifying kidney and strengthening brain, and the price is low, and the drug effect is slightly weak, so the dosage can be appropriately increased.
22. Drugs for promoting blood circulation and removing blood stasis. Cardiovascular drugs can be Buchang Naoxintong, Tongxinluo, Five Blessingg Xinnaoqing and sodium alginate.
A new drug: clinical application and development of peanut leaves for insomnia "recently passed the acceptance of state administration of traditional chinese medicine. According to the research results, the "Luohua Anshen Mixture" has been used in clinic, and another drug "Huadan Anshen Mixture" is about to enter the experimental stage. It is found that peanut leaves are open during the day and closed at night, which has a significant effect on hyperactivity insomnia. )
23. Clinical efficacy and safety of compound Zaoren capsule in the treatment of insomnia. Methods From August 2006 to August 2006+10, we selected 100 cases of insomnia diagnosed as deficiency of both heart and gallbladder, deficiency of both heart and spleen, and hyperactivity of fire due to yin deficiency, and observed its clinical efficacy and safety. Results The total effective rate of compound Zaoren capsule in treating insomnia was 85%. The improvement rate of TCM clinical symptoms was 74%. Conclusion compound jujube kernel capsule is a safe and reliable drug for calming the heart and tranquilizing the mind. Compound jujube capsule is a Chinese patent medicine composed of extracts of jujube and jinbuhuan (rotundine, also known as levotetrahydropalmatine). It has the effects of nourishing the heart and calming the nerves, and is mainly used for symptoms such as anxiety, insomnia, dreaminess and irritability. If it doesn't work after one week or the symptoms get worse, stop using it immediately.
24 "Ye Mianxiang, Anke Bei Le, Erxia Qingxin Tablet" According to the advertisement, this medicine has three unique features and five advantages:
First, this medicine mainly nourishes and regulates nerves. It contains potent total salvianolic acid and human saponin, which can effectively remove the deposition of toxins, β -amyloid peptide, peroxide, superoxide and superoxide, and reduce the damage of nerve cell membrane. At the same time, it can increase the blood supply of brain tissue and accelerate the elimination of metabolic waste, thus dissipating mental stress, restoring nerve balance and eliminating nerve dysfunction.
Second: Clinical observation "Ye Mianxiang, Anke Bei Le, Erxia Qingxin Tablet" can activate tired nerves in the body, nourish brain cells, and have a good therapeutic effect on cardiac and gastric dysfunction. Using the ultra-micro osmotic critical extraction process, the drug has the characteristics of small molecular weight ionic type, which can directly and quickly penetrate the blood-brain barrier and play a rapid role, showing nervous relaxation, calm mood, fast sleep and long sleep time. Headache, dizziness, tinnitus, palpitation, chest tightness, shortness of breath, night sweats, hot flashes and other uncomfortable symptoms were quickly relieved, neurotransmitter secretion was normal, and intractable insomnia, neurasthenia, menopausal syndrome (autonomic nervous disorder) and so on were effectively treated.
Third: this medicine has no toxic side effects and no dependence on human body! Does not contain any western medicine ingredients, and never strongly inhibits or poisons nerves. More importantly, the medicine can soothe the liver and regulate qi, quickly eliminate liver depression and qi stagnation, relax nerves, dissipate nerve pressure, make patients feel comfortable quickly, get out of the shadow of depression, and strengthen their confidence in overcoming diseases. Five advantages: (1) regulating the function of viscera. (2) improve the body's immunity. (3) Improve or promote blood microcirculation. (4) promote the balance of yin and yang. (5) Regulating endocrine and treating both the symptoms and root causes.
How long does it take "Ye Mianxiang, Anke Bei Le and Erxia Qingxin Tablet" to take effect? The medicine can quickly regulate the central medium, achieve the functions of sedation, tranquilization and hypnosis, and can quickly regulate the functional disorders of brain, gastrointestinal tract, heart and body. It has a good therapeutic effect on a series of symptoms induced by anxiety, insomnia and depression. This product is refined from traditional Chinese medicine, so it takes effect quickly. General patients take 10- 15 days later, the effect is particularly obvious, which can quickly relieve clinical symptoms and improve symptoms.
What is the effect of Ye Mianxiang, Anke Bei Le and Erxia Qingxin Tablet in treating neurosis? The treatment of neurosis, after tracking the treatment information of patients, patients agree that this drug is the best drug for treating neurosis at present. The total effective rate is 99.6% and the cure rate is 86.2%. The drug has been widely praised by patients since its clinical use.
25, Ziziphus jujuba seed soup: Ziziphus jujuba seed San Qian mashed, decocted in water, taken one hour before going to bed every night. Semen Ziziphi Spinosae can inhibit the central nervous system and has a continuous sedative effect. It has a good effect on anxiety, insomnia or palpitation caused by blood deficiency.
26. Jingxin Decoction: San Qian longan meat and Sichuan Danshen meat are fried into half bowls with two bowls of water and taken 30 minutes before going to bed. Can achieve the effect of sedation, especially suitable for insomnia patients with insufficient heart blood.
28. Sanwei Sleeping Soup: Suanzaoren San Qian, Ophiopogon japonicus and Polygalae are each one yuan, decocted in water for 500 degrees, and taken before going to bed. All the above three herbs have the effects of calming the heart and calming the nerves, and the mixed use has the effect of hypnosis.
29. Heart-nourishing porridge: Take 35g of Codonopsis pilosula, peeled red dates 10g, Ophiopogon japonicus 10g, Poria cocos 10g, decoct them in 2000c.c water to 500c.c, remove residues, boil them with washed rice, and add brown sugar when the rice is cooked. It can nourish qi and blood, tranquilize the mind, and obviously improve palpitation (rapid heartbeat), amnesia, insomnia and dreaminess.
Li Qiang naoqingsu tablets, etc.
3 1. Acupoint massage: On the supine bed, the head, trunk and legs are naturally flat, the palms are harmonious, the fingers are crossed, and the fingers are pressed against the abdomen. First, press and massage the Shenmen point of the right hand with the thumb of the left hand, from 1 silently to120; Then press the left Shenmen point with your right thumb and count silently from 1 to 120; Going back and forth 2~3 times like this has a certain effect on insomnia. Also: rub your left and right feet 30~60 times with your hands, rub your two earlobes for 2~3 minutes, then rest in bed and get rid of all distractions before going to sleep.
32. Acupuncture: ① Acupuncture Neiguan, Sanyinjiao, Yi Ming and Sleeping 2. Fengchi, Baihui, Shenmen, Zusanli, Taixi, Taiyang, Tang Yin, Shenshu, Pishu, Xinshu, Huatuo Jiaji, Guanyuan and Qihai. Among them, Zusanli, Sanyinjiao, Guanyuan, Qihai, Shenshu, Spleen and Heart can all cooperate with acupuncture. . 2~3 points at a time. For those with severe insomnia, acupuncture points Shenmen, Sanyinjiao and Shuier. Headache is the main reason for acupuncture at Fengchi, Baihui and Shenmen points. People who are disturbed need acupuncture to clean up inside and have a good sleep. The weak need acupuncture at Sanyinjiao, Zusanli and Neiguan.
② Plasters: Xinshu, Guanyuan and Sanyinjiao.
③ Ear points: Shenmen, Heart, Kidney and Subcortex. Matching points: pillow, forehead, brain, stomach, endocrine and brain. Acupoint selection should be few and precise. Acupoint selection in both ears. The needle insertion technique should be heavy, fast and powerful, twist the needle and not penetrate the ear shell.
④ Inject vitamin b 6 1ml into Sleeping Point 2 (between Toufengchi and Mingming). It can cure intractable insomnia. Once a day, alternately on both sides, three times in a row as a course of treatment. When injecting, use No.5 and a half needle, and inject about 1.5 cm inward and forward. When the patient feels heavy, he can inject. Pressing tanning point with thumb for a moment after needle drawing can treat intractable insomnia.
Finally, we should pay attention to: What are the disadvantages of taking sedatives, hypnotics and antidepressants for a long time? The greater the dose, the more chronic poisoning caused by sedatives, sleeping pills and antidepressants. Liver diseases are detoxified with drugs and enzymes. Over time, the liver can't be metabolized, resulting in liver function damage. There was once a patient with neurosis who suffered from insomnia for 30 years and took sleeping pills for 30 years. The dose is gradually increased, and the dose is subject to falling asleep every night. As a result, he couldn't sleep without taking medicine and became drug dependent. Dosage: take 20 tablets of nimodipine and 6 tablets of diazepam every night. Although detoxification measures were taken in time, the organ function was seriously damaged. So don't take such western medicine for a long time.