(1) A normal and natural state of mind. You don't have to worry too much about insomnia. The more nervous you are, the more forced you are to fall asleep. The result is counterproductive. Some people are even more nervous about insomnia for several days in a row. They think that if you go on like this, your brain will not get a rest. You will also get sick. Excessive anxiety caused by such worries is more harmful to sleep itself and its health.
(2) Seek and eliminate the causes of insomnia. There are many factors that cause insomnia. As mentioned earlier, it is not difficult to find them with a little attention. The causes are eliminated. Insomnia can heal itself. For insomnia symptoms caused by diseases, seek medical advice in time. It cannot be considered that insomnia is just a minor problem. It is not a disease and delayed treatment.
(3) Relaxation of body and mind is beneficial to sleep. Go for a walk outdoors for a while before going to bed. Relax. Before going to bed, take a bath or soak your feet in hot water. Then go to bed. It is beneficial to sleep smoothly, but not harmful. There are many specific methods to induce the human body to sleep. For example, relaxation has been circulated among the people. In addition, two simple and easy methods are introduced:
① Close your eyes and go to sleep. After going to bed, close your eyes. Then open your eyes slightly. Keep some contact with the outside world. Although mental activities are still in operation, however, the tension of sympathetic nerve activities has been greatly reduced, which induces the human body to gradually enter a sleepy state.
(2) Drum-beating method. After going to bed, lie on your back and close your eyes. Cover your left ear with your left palm. Cover your right ear with your right palm. Hit the back of your head with your fingers to make it hear the whirring sound. The number of hits will be until you feel slightly tired. After stopping hitting, your head will slowly get close to the pillow. After two hits, you will naturally fall asleep.
(4) Sleep induction. Listening to plain and rhythmic sounds, such as the sound of trains running, crickets chirping, dripping water and the sound of spring rain, or music hypnotic tapes, is helpful for sleep, and can also be used to establish conditioned reflex to induce sleep.
(5) Drink hot milk. Drink a cup of hot milk with sugar before going to bed. According to research, it can increase the secretion of human insulin, increase the entry of amino acid into brain cells, and promote the brain to secrete serotonin for sleep. At the same time, milk contains a small amount of morphine-like substances, which has a calming and calming effect, thus promoting the human body to fall asleep safely.
(6) Appropriate sleeping posture. Comfortable sleeping posture is of course appropriate, and it can vary from person to person. However, sleeping on the side is better. Health care home Cao Cishan is in <; Sleeping tips > It is pointed out that: [the left side bends the left foot, bends the left arm, holds the head on the hand, extends the right foot, and puts the right hand between the right thighs. The right side position is the opposite. "This sleeping posture is conducive to relaxing the whole body and sleeping safely.
(7) If you are tired and find it difficult to fall asleep, you might as well eat apples, bananas, oranges, pears and other fruits, because the fragrance of these fruits has a calming effect on the nervous system, and the sugar in the fruits can inhibit the cerebral cortex and make it easy to fall asleep.
(8) If insomnia is caused by being away from home on business and not adapting to the environment, you should be prepared mentally, actively adjust yourself, be prepared, and avoid sleeping badly because of nervousness. At the same time, you can also adopt the above methods to help you sleep, so as to avoid insomnia.
By adopting the above methods, you can sleep without talking or thinking, that is, don't use your brain too much before going to bed, get rid of all other thoughts after going to bed, keep quiet, and pay attention to the quiet bedroom environment, fresh air, and suitable bed, which can improve the quality of sleep, sleep well, and be naturally energetic after getting up.
What about insomnia? Do you often toss and turn in bed, just can't sleep, or wake up in the middle of the night and never sleep again? If so, you may be a victim of insomnia like many people.
For many patients with insomnia, they are most concerned about the following issues. First, how long does it take to sleep a day? Second, why can't you sleep? Third, how to solve the problem of insomnia? In fact, how long a person needs to sleep every day varies from person to person. Generally speaking, a healthy adult needs seven to nine hours of sleep every day. However, some people only need to sleep for five or six hours. They are still competent for their work during the day. Some people have to sleep for ten hours in order to work well during the day.
There are many reasons for insomnia. But to sum up, the main reasons are as follows:
Psychological factors: most sleep experts believe that stress is the number one killer of short-term insomnia. These pressures may come from work or school. They may also come from family and marriage. In addition, it is also possible to suffer from a serious illness or the death of a relative. Usually, the short-term insomnia will be improved with the fading or disappearance of these situations. However, if the short-term insomnia is not handled properly, it may still suffer from insomnia after these pressures disappear. In addition, patients like depression are more likely to suffer from insomnia. Lifestyle: Some habits may affect your sleep unconsciously. For example, Drinking caffeinated drinks in the afternoon or evening, exercising before going to bed or doing some mental work, etc. In addition, if you drink a lot of wine before going to bed, it will easily lead to the phenomenon of falling asleep. Environmental factors: for example, the room is too cold or too hot, too noisy or too bright. These factors may affect your sleep. In addition, it may become your problem, such as snoring too loudly. Time difference: because it spans several time zones, it will make the biological clock. Physical condition: for example, pain, asthma, dyspnea, amenorrhea syndrome, etc. Drugs: some drugs for treating hypertension, asthma or depression may have side effects of insomnia. If you have insomnia for more than a week, you'd better see a doctor. The doctor can help you find out the crux of insomnia and give you some suggestions on adjusting your living habits. If necessary, you should be supplemented with medication. The following simple principles are what insomnia patients should pay attention to:
Don't drink coffee or drink a lot of wine at night. Avoid exercising three hours before going to bed. Don't sleep too much during the day. Create a regular and relaxed sleeping atmosphere. The bed is used for sleeping. Don't work in bed. You can't sleep after lying down for more than half an hour. You might as well get up and listen to music or read casual books until you really want to sleep again. But don't use this time to solve the problem during the day. Thanks to Dr. Yang Zhichao from the Neurology Department of National Taiwan University Hospital for providing this article.
1. Correct treatment of insomnia
Once you have insomnia, you don't have to be anxious and worried. You should analyze it carefully and treat it correctly. This is the first condition for effective treatment of insomnia. (1) What is insomnia? The diagnostic criteria of insomnia are sometimes difficult to grasp. As we mentioned in Chapter 4, Section 3 <: Personality and sleep > As described in, the length of sleep varies from person to person. Some people are full of energy and energetic after sleeping for 4-5 hours, but for others who sleep for a long time, it constitutes insomnia. In addition, it takes the elderly about 40 minutes to really fall asleep. So we can't say that they are insomnia because of the long sleep latency of the elderly. Another example is that after falling asleep, I wake up 2-3 times in the middle, but I can fall asleep quickly after waking up. This is also a normal phenomenon. It can't be regarded as insomnia. The elderly have shallow sleep and have more nocturia. The number of waking up at night is naturally more, but there is no discomfort the next day. This can't be regarded as insomnia. Therefore, the diagnosis of insomnia can't be based solely on the amount of sleep time, but should consider age, occupation, living habits and
In addition, many young students often don't sleep at night. They can't get up in the morning. These people fall asleep much later than ordinary people. Most of them fall asleep in the middle of the night. They don't go to bed until 3-4 o'clock in the morning at the latest, and they wake up late. Those who wake up late don't get up until noon. They live a life of day and night. Their total sleep time is not short. On the contrary, some people fall asleep earlier than ordinary people. At 7.8 o'clock in the afternoon. The clock wakes up. We call this kind of situation the sleep time phase shift syndrome. Both of these situations belong to the disorder of sleep-wake sequence, but not to the disorder of sleep occurrence and maintenance (insomnia). When encountering these situations, we can solve the problem as long as we pay attention to gradually advancing or delaying our sleep time. (2) If a person occasionally suffers from poor sleep due to some special circumstances, such as facing a tense exam, arguing with his superiors, and the plane being delayed, and once the special circumstances occur, his sleep will return to normal. This situation can only be regarded as insomnia, and insomnia cannot be diagnosed. Insomnia refers to a person who goes to bed after 1 Hours or longer. I still can't sleep. Or rest all night. I haven't slept enough for 5-6 hours. I wake up many times in the middle. After I get up, I don't feel fresh and energetic like sleeping. I am often accompanied by a series of pathological manifestations such as fatigue, headache, dizziness, sweating and memory loss. And this situation lasts for a long time. At this time, it is called insomnia in medicine. (3) Insomnia is not a disease. Although severe insomnia can bring adverse effects on one's work, study and activities the next day, insomnia, like headache and chest pain, is only a symptom. It is not a disease in itself. Since it is not a disease, there is no need to worry and worry all day, and carry the burden of "illness-ridden". Insomnia is by no means the only person in the world who suffers from insomnia. According to the survey, the incidence of insomnia in the United States is as high as 32-50%. Britain 10- 14%. West Germany 15%. Japan 20%. China is also in 1 More than 0%. Even in the same night, at the same time, there are thousands of people, whether teachers, students, writers, researchers or workers and farmers, who are accompanying you to suffer from insomnia silently. At this time, if you have the spirit of Ah Q written by Mr. Lu Xun, you won't worry about not being able to sleep, because when you think about it, it's nothing. There are many people in the world who can't sleep. I will immediately dilute my inner pain and anxiety, so that my nervousness will be relaxed soon. (5) Do you want to go to the hospital for examination after insomnia? Although insomnia itself is not an independent disease, patients with insomnia, especially those with long insomnia, should go to the hospital for a comprehensive physical examination. This is because short-term insomnia and long-term insomnia are mostly caused by the interaction of various factors. These factors include diseases, drugs, bad living habits and emotional factors. Going to the hospital for examination can make people feel better. Doctors know their sleep history in detail, and through careful examination (including psychological examination, physical examination and laboratory examination), help them find out the causes of insomnia and seek help and guidance for treatment, so as to get rid of insomnia as soon as possible. Insomnia is not an incurable disease, no matter how serious insomnia and its accompanying symptoms are. Generally speaking, insomnia is only a manifestation of the temporary imbalance between the excitation and inhibition functions of the brain. Although insomnia is often accompanied by some diseases, insomnia itself cannot reflect any organic pathological changes in the body, and it will not turn into mental illness or other diseases. Insomnia can be eliminated as long as the causes of insomnia are carefully identified, appropriate exercise and rest are carried out according to the causes, and necessary Chinese and western medicines are added. Therefore, insomnia should not be regarded as a problem.
There is a trick to overcome insomnia
Author Li Chunlian nurse practitioner
Do you suffer from insomnia? I believe that people who haven't suffered from insomnia can't understand the situation of being tired and unable to sleep. Seeing that there are many jobs waiting for you to finish tomorrow, how can you face the heavy work every other day without enough sleep?
Perhaps the most terrible thing about insomnia for you is not the functional decline of internal organs due to lack of proper rest. It may be the aging phenomena such as dark circles and dull, rough and wrinkled skin caused by it. If this happens, you should be careful. Insomnia can make people old.