What to do if you have insomnia for a long time, what to do if you have insomnia for a long time

Insomnia is the inability to fall asleep or stay asleep, resulting in sleep deprivation.

Also known as sleep onset and maintenance sleep disorder (DLMS), it is a common disease caused by various reasons such as difficulty falling asleep, too short sleep depth or frequency, early awakening, and insufficient or poor sleep time.

Insomnia often brings great pain and psychological burden to patients, and can damage all aspects of the body due to the abuse of insomnia drugs. But there are also many ways to alleviate and** insomnia.

If you don't want to abuse sleep-promoting medications, follow your doctor's advice. Generally speaking, the medication will be gradually reduced after the insomnia symptoms are controlled, and patience is required.

The psychology of insomnia is mainly divided into the following types:

1. Cognitive adjustment.

2. Behavior**.

3. Hypnosis**.

Self-regulation of insomnia:

1. Adjust your emotions, 2. Analyze the reasons, 3. Make free associations, and 4. Don't stay in bed.

If it is a long-term sleep disorder, it is very tricky, not only to find the cause of the sleep impact, but also to find a way to deal with it.

It is also necessary to relax the mood, adjust the work and rest, and develop good sleep habits. In general, taking medication is not the best way to do so, and for relevant experience, you can refer to "Fu Dubo's 2920 Sleepless Nights", which is a diary written by a friend who had a rough life, and his experience has helped many friends with insomnia. I will introduce you to a recipe for the white fungus lotus root juice in my hometown:

Material. 1 white fungus, 1 lotus root, 5 lotus seeds, 120 ice water, a little brown sugar.

Method. 1.Wash and cook the white fungus, lotus root and lotus seeds, and cut them into fine cubes.

2.Place all ingredients in the juicer.

3.Beat at a slow speed for 3 minutes until the ingredients are finely crumbled into juice.

4.Depending on your taste, you can decide whether to add brown sugar.

Long-term insomnia is caused by your long-term irregularity Staying up late, stressed, thinking chaotically, reflecting the weakness of the body, the slow response of the brain, it is difficult to attract attention to things, if you want to adjust normally, first sleep with the help of traditional Chinese medicine, after dinner, after walking, drink water, rest at a fixed point, do not know your age, if you are young or middle-aged, pay special attention to the frequency of sex, because it will make your tired body more overdrawn.

Eat a little less sleeping pills.

**The traditional Chinese medicine for insomnia includes sour jujube kernels, night vines, acacia bark, cypress kernels, etc., all of which have the effect of nourishing blood and soothing the nerves, the details are as follows:

1. Sour jujube kernels: Boiling tea, boiling porridge, or soaking water with sour jujube kernels can well regulate tension and help calm the nerves and help sleep.

2. Night Vine: The function of Night Sex Min Zheng Teng is to dispel wind and channel, nourish the heart and calm the nerves, the most important thing is to use ** insomnia and dreams, in daily life, the work pressure is relatively large, often stay up late, resulting in insomnia caused by insufficient sleep or Yin blood consumption.

3. Acacia skin: It can improve mental restlessness or depression and insomnia, play a role in relieving depression and soothing the nerves, and can also be used to stumble, swelling and pain.

4. Cypress kernels: Porridge is made from cypress kernels, which has the effect of nourishing the heart and soothing the nerves of the human body when eating normally, and also has the effect of moistening the intestines and laxative. People who are nervous will have dry stools, good bowel movements, etc., and the consumption of cypress kernels can have a good relieving effect and can help calm the nerves and help sleep.

If the condition is serious, it is recommended to seek medical treatment in a regular hospital, and do not blindly use medicine, which will lead to the aggravation of the condition.

What to do about frequent insomniaInsomniaAccording to the time of insomnia, three types of insomnia can be distinguished.

It occurs at the beginning of sleep, presents as difficulty falling asleep, and is the most common insomnia.

Appears to wake up and fall asleep throughout the night.

Occurs at the end of sleep, when the patient wakes up prematurely and cannot fall back asleep.

If you don't get enough sleep for a long time or the quality of sleep is too poor, it will seriously affect the function of the brain, and people who are very smart will also become confused. Many people suffer from neurasthenia and other diseases, many of which are caused by severe sleep deprivation. If you always feel that you are not sleeping well, you can adjust it with Mattenin to achieve fast and ideal results.

10 ways to improve sleep quality.

1.Stick to a regular routine and don't sleep too late on weekends. If you sleep late on Saturday and late on Sunday, you may have insomnia on Sunday night.

2.Don't eat or drink before going to bed. Eat a small amount of dinner about two hours before going to bed and don't drink too much water, as constant going to the toilet at night can affect the quality of sleep; Don't eat spicy oil-rich foods at night, as these can also interfere with sleep.

3.Stay away from coffee and nicotine before bed. It is recommended that you do not drink coffee eight hours before going to bed.

4.Select a workout time. Afternoon exercise is the best time to help you sleep, and regular physical activity can improve the quality of your night's sleep.

5.Keep room temperature slightly cooler. A slightly cooler temperature in the bedroom helps with sleep.

6.Sleep well at night. Daytime napping can lead to "deprivation" of sleep at night. Sleep during the day is strictly limited to 1 hour, and you can't go to bed after 3 p.m.

7.Be quiet. Turn off the TV and radio, as silence is very beneficial for improving the quality of sleep.

8.Comfy bed. A comfortable bed gives you a good sleeping space. Also, you want to make sure that the bed is spacious enough.

9.Take a bath before bedtime. A warm bath before going to bed can help you relax your muscles and help you sleep better.

10.Don't rely on sleeping pills. Always consult a doctor before taking sleeping pills, it is recommended that you do not take sleeping pills for more than 4 weeks.

Answer: Adjust your work and rest time, adjust your eating habits, eat more vegetables, fruits and vegetables, if it has not improved, consider going to the doctor, and the doctor will give you a medical order.

The main causes of insomnia are as follows:

1. Insomnia caused by physical diseases.

Physical diseases that can cause insomnia include: heart disease, kidney disease, asthma, ulcers, arthritis, gastrointestinal diseases, high blood pressure, hyperthyroidism, brain diseases, etc. These disorders, in turn, can worsen insomnia.

2. Insomnia caused by mental factors.

Anxiety, irritability, depressed mood, and unpleasant mood are all important causes of insomnia. The blows in life, the pressure of study and work, the willingness to attempt and the changes in the social environment will make people anxious, irritable, sad, depressed and other psychological emotions, resulting in abnormal endocrine function of the nervous system, thus causing insomnia.

3. Taking drugs or other substances to cause insomnia.

Some ** drugs can cause nerve excitation, leading to insomnia; If you take sleeping pills for a long time, once you stop using them, you will also have insomnia; Tea, coffee, cola, and other drugs that contain nerve excitement and drink them before going to bed can cause insomnia; Alcohol can interfere with a person's sleep.

4. The fear of insomnia causes insomnia.

People inevitably have times when they don't sleep well, but people are too worried about this temporary poor sleep and its impact on the body, and when they think of sleeping, they will reflexively fear, always thinking that they must sleep well, which makes it more difficult for people to fall asleep. This creates a vicious cycle of fear of insomnia – dedication to sleep – insomnia – and more fear of insomnia. In the long run, it is likely to evolve into chronic insomnia.

The three most effective methods of insomnia:

1. If your insomnia is really big enough to affect your life, cause a serious psychological or even physical burden, or have uncontrollable emotional problems such as depression, anxiety, irritability, etc., please be sure to seek help from a professional psychiatrist.

2. Dietary therapy, patients with long-term insomnia are recommended to supplement Zhining polysaccharides, regulate neuro-endocrine-immune system disorders, intervene in the nerve center to calm down, nourish qi, calm the nerves and replenish blood, so as to fundamentally block the vicious circle of insomnia. It has a good effect on long-term insomnia, menopausal insomnia, and insomnia in middle-aged and elderly people.

Daily supplementation of dietary fiber, vitamins, etc., and eating more longan, lily, millet, milk and other foods can prevent and treat insomnia, and it is more effective for mild insomnia.

3. Maintain a good attitude, sleeping should be a relaxing and comfortable thing, but some people attach too much pressure to sleep. Go out more to relax, get together with relatives and friends, and accept insomnia, in order to manage insomnia well, according to the survey, a good attitude can reduce the conditioning time by half.

Constant health.

Melatonin is a small amount that can help you sleep, but you can try it first, red wine with biscuits to help you sleep, or imagine yourself lying on the sea to relax your body (many crew members are using this method, and I have also used it to fall asleep in about 20 minutes) The medicine can not be taken without eating, I wish you good health.

Strengthen exercise, lose your eyes for a long time, and it is not good for your health, just drink some wine.

Long-term insomnia is treated with insomnia medicine or other medications.

Hurry up and see a doctor in neurology, that's it.

Primary insomnia. The vast majority of insomnia is primary, and primary insomnia is insomnia that is isolated and not attached to other diseases or medications. Stressful events in life lead to acute insomnia, and people with misperceptions of insomnia can become chronic.

Good Sleep Cotton** combined with Good Sleep Cotton Oral Liquid has a good effect on primary insomnia, and insomnia can be cured.

Pay attention to your actions when sleeping, don't squeeze your limbs with each other, so it is easy to make the blood flow unsmooth, most of the nightmares are caused by poor internal operation and conditioning of the body, the best sleeping position is to stretch the limbs, cover the quilt evenly, reduce the situation of squeezing body parts such as sleeping on the side and putting your arms on the chest.

This little trick to solve insomnia, must get!

Master the depth and frequency of your breathing while you sleep. This requires the help of your family, and while you are asleep, you can record the rhythm of your breath every minute a little and grasp the time it takes for each breath. The purpose is to try to be as accurate as possible about your own breathing rate, because there are certain differences between each person.

This allows you to accurately simulate your breathing during sleep. Then, you're going to do some training on a regular basis. It can be while sitting, watching TV, in short, any convenient time, you can try to simulate the breathing during sleep.

In this way, you can use this method when you have insomnia, so that your body can get the same rest as when you sleep.

You can try it like this, before going to bed, scald your feet with hot water, don't be too hot at the beginning, gradually increase the temperature of the water, blanch for about half an hour, and then rub the spring points on the soles of your feet for 3-5 minutes, and take the right side of the lying position when sleeping, which can reduce the chance of dreaming.

The method of treating insomnia is to treat the heart first, exercise is secondary, medicine is secondary, and the method of healthy psychology and insomnia is also good.

If you want to relax your body and mind, you can also use the power of stress relief**. Before going to bed, in principle, you should use a slow-paced and lyric-free **.

Go to the hospital and the doctor will give you good advice.

It is recommended that you see a doctor!

Exercise more during the day and drink some milk at night.

It can be used in the traditional Chinese medicine treatment method**.

It may be caused by an autonomic disorder, has the cause been carefully examined?

Actively cooperate with the doctor**.

A particularly useful way to do this is to warm up a glass of milk and drink it first, which calms the mood. Then take a book that you don't usually like to read, force yourself to read it, and after reading it like this for a while, you can't open your eyes, and you get sleepy. If you like to listen to **, don't listen to fast-paced songs, listen to some slow melody songs or pure ** kinds.

This will allow the overexcited brain to relax, so that the body and mind can relax and fall asleep.

Note: If you want to improve sleep and sleep better, it is recommended to drink sleep fragrance before going to bed, which can relax the body, reduce anxiety, help improve sleep time, and improve sleep quality.

It's best to take care of this situation in time.

It is recommended to go to a Chinese medicine practitioner to regulate the body.

Traditional Chinese medicine believes that insomnia is caused by the imbalance of yin and yang, and the yin deficiency and fire are caused, that is, the yin deficiency is unable to inhibit the yang fire. People with insomnia often have a strong liver, a lack of heart and kidneys, an overheated heart, a deficiency and heat in the lungs, disharmony in the spleen and stomach, and an imbalance in the heart, liver, spleen, lungs and kidneys. At this time, it is the dry season of autumn, and the human body is more prone to fire and insomnia.

Therefore, an important reason for insomnia is that the five organs of "heart, liver, spleen, lungs and kidneys" are unbalanced, and it is necessary to reconcile the five organs first, nourish yin and reduce fire.

The Compendium of Materia Medica praises Dendrobium officinalis: "Remove paralysis and lower qi, replenish the five internal organs, win weight from fatigue, and strengthen yin and benefit essence." Dendrobium officinalis has the best effect of tonifying yin, which can nourish yin and reduce fire, replenish the five internal organs, effectively improve sleep quality, make it easy for people to fall asleep, and it is not easy to wake up after falling asleep, which is very effective for intractable insomnia.

Traditional Chinese medicine can be solved by prescribing the right medicine.

TCM conditioning can be improved.