I ve had insomnia lately, and there s any way to relieve it

First of all, see if it is depression and anxiety, and whether you are in a good mood? Do you love to lose your temper? Panicked? Chest tightness? Is there weakness in the body? If there are no of the above symptoms, it is very simple, Valium drugs are fine, but do not take a large amount, and stop when it improves.

1.Blink quickly for 4 to 5 minutes.

2.Focus on your breathing and try not to distract yourself. Focus only on inhaling and exhaling.

When sleeping, close your eyes and don't open them. Just turn it off and focus on it, and you don't open your eyes no matter what.

Stay away from your phone while sleeping. If you can't sleep, don't look at your phone every time.

3.Improve your sleep cycle. Try not to sleep during the day (a 30-minute nap during the day is preferable).

Sleep 7 hours a day. Don't go more than that.

4.Think about where you want to go. Imagine you're in that place and focus on that place. Think about it that way and you'll fall asleep in no time.

5.Meditation. 6.Walk before bedtime. A little bit of exercise will also help you.

7.Grab a line (e.g. mantra, some type of positive affirmation) and start chanting in your head. Don't distract yourself, just repeat these lines in your head and focus on them only.

8.Take a hot bath.

9.Clear. Straighten your bed, make your room, and turn off all the lights.

10.Listen to sleep ** or something. ** Any song in the loop (smooth and slow songs). Don't change** just listen to it. When you feel a little sleepy, turn it off**.

The most effective methods of relief are insomnia**. For example, correct sleep hygiene habits, do not drink strong tea and coffee before going to bed, do not exercise excessively vigorously, adjust sleep rules, and get up at a fixed time. The psychology of insomnia** includes:

Training of relaxation behaviors, cognitive behaviors**. Medications for insomnia** include: such as hypnotic drugs, mood-regulating drugs, etc.

Sleep less during the day, then exercise more, don't get too excited before bed, and stay in a quiet environment.

Try to drink old varieties of millet (which has a calming effect) at night

You can tap the acupuncture points under the soles of your feet to relieve the symptoms: the Baizheng acupoint (also called the insomnia acupoint), located in the middle of the heel, once before going to bed, about 100 times at a time, can calm the spirits of excitement and let you fall into a deep sleep.

How to relieve insomnia, teach you a trick, simple and effective.

Cypress kernel porridge - can play a role in nourishing the heart and soothing the nerves, improve heart palpitations, forgetfulness, insomnia and other problems.

2.Tonifying Heart Pill - can improve problems such as heart palpitations, insomnia, and dreaminess caused by heart and blood deficiency.

3.Ning Zhi Pill - can play a role in nourishing the heart and soothing the nerves, nourishing qi and nourishing blood, and can improve the palpitations and insomnia caused by insufficient heart and blood.

4.Cinnabar Tranquility Pill icon - can improve upset, palpitations, insomnia, etc.

5.Lily sour jujube tea - can play a role in reassuring the mind, can improve neurasthenia, fatigue and insomnia and other problems.

6.Qiwei Guangjube Pill - can calm the nerves and nourish the heart, suitable for insomnia patients such as chest tightness and pain, palpitations, and restlessness.

7.Millet and red date porridge - like this millet and red dates, it can regulate the spleen and stomach, especially suitable for insomniacs with spleen and stomach incompatibility.

Insomnia should be distinguished from occasional events in life, or a phenomenon that appears with age, or comorbid anxiety and depression, and different insomnia has different treatment measures, mainly seen in the following:

Clause. 1. If there are occasional events in life, such as suddenly getting angry and quarreling, or some pressure in life, you can't sleep for a short time, it doesn't matter, don't make up for sleep the next day, you don't need to make up for sleep during the day, and you can naturally sleep well the next night, just do it.

Clause. 2. As you grow older, you will have frequent insomnia when you are 50-60 years old, this insomnia is a physiological phenomenon, you should cultivate a tolerance for this insomnia, and do not treat this insomnia as a disease. Don't get frustrated because you didn't sleep well all night, exercise more during the day, and you may naturally adjust at night, relax your mind and fall asleep.

Clause. 3. If it is comorbid anxiety and depression, such as irritability, worry, fear, anxiety, or being unhappy all day long, and feeling extremely negative and depressed, this situation may be comorbid anxiety and depression. In the case of comorbid anxiety and depression, it should be anti-anxiety and depression, anxiety and depression** are good, and insomnia can naturally get better.

1. Listen**.

It turns out that this still can't sleep, sometimes the song is too sad and people will be brought in, sometimes the song radical people will be excited, any ** has tried, basically failed, except for one at the end.

2. Change the sleeping environment.

Washing ** sheets, this effect is also minimal, because it is almost not felt in the summer.

3. Drink milk.

The results are mediocre, but I still stick to a glass of milk every night for protein intake.

4. Take a walk at night.

At first, it was a walk, increasing the amount of exercise in the hope of helping sleep, and then it developed into a brisk walk**, which is still in persistence, and the effect of sleep aid is not to be said, ** is still a little different.

5. Read a book before going to bed.

Reading a book can calm the mind, but sometimes you can't put down the interesting places and develop into a late sleep that aggravates the problem. It depends on the type of book.

6. Listen to fairy tales.

If I hadn't experienced this insomnia, maybe I would never have known this one would be so hypnotic. This is what I've found to be the most effective after trying a lot of methods. Every night, with a gentle voice telling the story of the little squirrel and the big bad wolf, my heart gradually calmed down and really fell asleep.

I've tried and failed. I recommend everyone to try it.

Insomnia relief is as follows:

1.Adjust the routine of work and rest: Maintain a regular schedule, avoid staying up late, and restore the normal sleep-wake biological rhythm.

For people who have the habit of snoozing during the day and getting excited at night, the amount of sleep they spend during the day should be minimized. 2.Relax your mind:

If you worry too much about insomnia, feeling fear, nervousness, and anxiety about insomnia, it is not conducive to relieving insomnia. For this situation, you should adjust it from your own mentality, and it is normal to have a few times of poor sleep, so don't worry too much.

3.Proper exercise: Proper physical exercise not only helps to enhance physical fitness, but also helps to promote physical and mental health and alleviate insomnia, but it is not conducive to physical activity before going to bed.

4.Adjust diet: Dinner should be light, not too full, avoid strong tea and coffee.

This insomnia phenomenon is related to long-term tension and anxiety. You can self-regulate first to reduce work pressure. Avoid overthinking before bedtime, soak your feet in hot water, and drink hot milk can promote sleep.

If symptoms still don't improve, you can take sleeping pills**.

First, there are some medications that can be used to assist you**. Mild sleep disturbances can be purchased symptomatically at the pharmacy on your own. Second, take your attention away from insomnia. Be mentally relaxed.

Wipe your feet with ginger slices before going to bed, and stick to rubbing them every day, it will improve.

How to relieve insomnia, teach you a trick, simple and effective.

The first thing to do for insomnia is to keep your routine normal and not stay up late. The second is to maintain a happy mood, and the third is to combine appropriate exercise to enhance immunity. With a good full spirit and a strong body, insomnia will naturally be cured.

Listen to a lullaby or make yourself tired enough.

How long do you have insomnia, you can take medication to help you sleep well.

Cypress sour jujube kernel drink.

Efficacy: Bairen is also known as Baiziren, which has the effect of calming the soul, calming the mind and nourishing the spleen and stomach. If you want to taste good and have a good effect, you can also add sour jujube kernels that can also nourish the heart and calm the nerves.

Specific method: take 15 grams of sour jujube kernels, 6 grams of cypress kernels, 20 grams of lily, put all the ingredients into the pot, add 5 bowls of water and boil for 1 hour, you can take it, and you can also add 3-5 jujubes. Take 1 time in the morning and 1 time in the evening.

In addition to calming the nerves and improving insomnia, this formula is also effective for people with palpitations, forgetfulness or constipation.

Lotus seed chicken broth.

Efficacy: Lotus seeds nourish the heart and qi, cure insomnia and dreams. Traditional Chinese medicine believes that lotus seeds are sweet and astringent, enter the heart, spleen and kidney meridians, nourish heart qi, strengthen the spleen and stop diarrhea, replenish the kidney and strengthen essence, and treat spleen deficiency and stool, dysentery, and loss of appetite; or heart and kidney incompatibility, insomnia, dreams, palpitations, five heart irritability and other symptoms.

Specific method: take 200 grams of chicken blanched and put it in a pot, add green onion and ginger, cook for half an hour, then add 200 grams of lotus seeds and 80 grams of loofah and stew until the lotus seeds are soft. It can calm the heart, strengthen the heart and anti-aging, benefit the heart and kidneys, strengthen the spleen and stop diarrhea, and have a calming effect on heart palpitations, insomnia and irritability.

Efficacy of soothing porridge: Poria cocos, sour jujube kernel and lily all have the effect of nourishing the heart and calming the nerves, and tangerine peel can regulate qi and strengthen the spleen, dry and damp and dissolve phlegm. At the same time, decoction boiled porridge is beneficial to the spleen and stomach, and calms the heart and nerves.

Specific method: 10 grams of tangerine peel, 10 grams of poria cocos, 15 grams of sour jujube kernels, 3 grams of ginger banxia are boiled first, the slag is removed and the juice is extracted, 30 grams of lily and 100 grams of japonica rice are boiled together until viscous.

Interventions for insomnia consist mainly of pharmacological and non-pharmacological. Early drug use is recommended in patients with acute insomnia**. For patients with subacute or chronic insomnia, whether primary or secondary, the use of medications** should be supplemented with psychobehavioral measures**, even in patients with insomnia who have been taking sedative-hypnotic drugs for a long time.

Correct sleep hygiene habits, do not drink strong tea and coffee before going to bed, do not exercise excessively vigorously, adjust sleep patterns, and get up at a fixed time. The psychology of insomnia includes: training of relaxation behavior, cognitive behavior**.

Medications for insomnia** include: e.g. hypnotic medications, mood-modifying medications.

If you have insomnia, you can listen to some bedtime stories or light ** before going to bed to soothe your mood and let yourself fall asleep quickly.

Patients with insomnia are advised to use the following methods to relieve insomnia:

First, develop good sleep hygiene habits, don't drink tea before going to bed, don't drink coffee, don't look at your phone and watch TV, don't watch some wonderful stories, and don't engage in activities unrelated to sleep in the bedroom.

Second, it is recommended that patients can soak their feet in hot water and drink a glass of milk before going to bed, which has a calming effect.

Third, patients with insomnia must pay attention to regulating their emotions, many insomnia people have some anxiety, depression, excessive stress, nervousness, and excessive thinking, so it is very important to regulate emotions.

Fourth, it is recommended to engage in more outdoor sports, outdoor physical exercise can significantly improve sleep.

In addition, it can also be carried out with related drugs**, which can be taken with benzodiazepine-type sedative-hypnotic drugs, and can also be relieved with new non-benzodiazepine drugs.

There are several ways to relieve insomnia: first, sleep hygiene education and psychological counseling, sleep hygiene education can help patients develop good sleep habits, eliminate the concern and fear of insomnia symptoms, and is the basis of insomnia**. Insomnia in some patients may be caused by or accompanied by anxiety and depression, and appropriate psychological counseling and psychological ** are important.

Second, drugs**. When using sleep-promoting drugs, pay attention to drug dependence and discontinuation symptoms**. It is necessary to follow the principle of individualized and on-demand medication, with low-dose, intermittent, and short-term administration as the mainstay, and long-term users should pay attention to gradual discontinuation of the drug.

When you have insomnia, you can drink some vinegar, you can also eat some bread, do strenuous exercise an hour before going to bed, and then don't look at mobile phones and TV after washing, and enter the bed, you will fall asleep after a while, and you will improve the symptoms of insomnia after a long time.

People with insomnia try to exercise more and eat more sleep-promoting foods, such as a glass of milk before going to bed at night, or soaking their feet in hot water before going to bed. All are for insomnia.

Make a schedule, go to bed on time every night, and wake up on time every day;

Eat less before going to bed, it is good to be full;

Daily exercise can also help people sleep, but don't exercise before bedtime;

Enjoy relaxing bedtime "rituals": relaxing habits such as reading and listening** can make it easier for people to fall asleep;

Small ways to improve insomnia:

1. Soak your feet in hot water before going to bed. It can not only improve the blood circulation of the soles of the feet, but also accelerate the blood circulation of the whole body, improve the condition of cold hands and feet, relieve the soreness of the feet, and promote sleep.

2. Read a book before going to bed. If you can't sleep, you can prepare a magazine at the bedside, and you will feel sleepy after reading it for a while.

3. Listen**. Before going to bed, you can close your eyes and listen to the soft, soothing **, which is conducive to a quick sleep state.

4. Exercise before bedtime. You can do appropriate exercise about half an hour before going to bed, not too strenuous enough, and it also has the effect of promoting sleep.

How to relieve insomnia, teach you a trick, simple and effective.

There are two types of insomnia: acute insomnia and chronic insomnia. Acute insomnia tends to be recurrent insomnia within a month; Chronic insomnia is a condition that lasts for more than two to three months, and it is difficult to fall asleep for more than half of the insomnia time in a week, including waking up early or dreaming a lot. Acute insomnia can often be reduced by removing the trigger, adjusting the environment, and if you don't fall asleep well, you can consider using sleeping pills for a short time**.

For chronic insomnia, a small amount of hypnotics combined with antidepressants can gradually stabilize the patient with the removal of triggers, or use cognitive-behavioral **** and eventually stop the drug.