Self adjustment of insomnia and dreams, how to improve insomnia and dreams

Exercise more, don't put too much pressure on yourself, just prescribe the right medicine.

** To improve insomnia and dreams, it is necessary to improve the surrounding environment and poor sleep hygiene habits, reduce work burden, regular work and rest and diet, adjust the timing and intensity of light exposure, exercise appropriately to achieve the purpose of relaxing the body and relieving emotions, dilute or ignore the unhappy things around you, and reduce excessive attention to individual or public events.

If necessary, you can also go to the hospital for professional cognitive-behavioral** as well as psychological counseling or medication** to help improve sleep quality. Don't focus too much on your sleep events and focus on whether daytime functioning is affected. Excessive attention will artificially amplify the impact of insomnia and dreams, leading to an increase in psychological burden and affecting insomnia**.

Studies have shown that nearly half of patients can achieve significant improvement in insomnia symptoms after systematic cognitive and behavioral modifications, and the vast majority of patients have a good prognosis if supplemented with traditional fitness exercises, traditional Chinese medicine, acupuncture and Western medicine**.

Home processing. Adhere to regular rest times, and try not to change your sleep habits on weekends, such as going to bed late and waking up late, otherwise it will affect the endogenous biorhythm and aggravate the symptoms of insomnia during the week.

Don't eat too much saturation or too little at dinner, try not to have an obvious sense of satiety or hunger before going to bed, and don't eat too fatty, especially for the elderly.

Don't drink coffee-based stimulants within 6 hours of bedtime, reduce smoking, or quit smoking.

Exercise can help you sleep, but don't do too strenuous exercise 2 hours before bedtime, and regular physical activity can improve the quality of sleep at night. Outdoor exercise time is scheduled, and those who have difficulty falling asleep exercise in the morning helps sleep start; Those who go to bed early and wake up early should exercise in the afternoon.

Maintaining a room temperature of around 20 degrees may be beneficial for sleep.

Try to minimize bed rest during the day, and regular daytime napping is generally controlled at 60min, and do not sleep after 3 pm.

Maintain a quiet sleeping environment. A quiet environment is very helpful in improving the quality of sleep.

Adjust your bed, bedding and pillows to make them as comfortable as possible and provide a good sleeping space.

Take a bath before going to bed. Conditional soaking in a hot bath before bedtime helps to relax the body and mind, and bed rest after a hot bath helps to fall asleep during the process of hypothermia.

To take sleeping pills reasonably, first, sleeping pills must be taken under the guidance of a professional sleep physician; The second is to understand the time of onset and action of sleeping pills after oral administration, fast-acting drugs such as zolpidem and zaleplon are taken after bed, slow-acting drugs are taken 30min-60min before bed, and melatonin needs to be taken before bedtime; The duration of action of the drug is generally shorter than the expected time in bed, and some patients often do not take it until late at night or even early in the morning, and as a result, the effect of the drug has not subsided when they wake up, which will affect daytime function; Oral sleep aids for the elderly, especially those with muscle relaxant effects, should be taken to prevent falls at night or during the day.

People with poor sleep quality should improve their sleep by adhering to a regular work and rest time, developing good eating habits, insisting on exercise, creating a good sleep environment, and thoroughly relaxing 1 hour before bedtime. For example, it is best to go to bed before 11 o'clock at night. It is best not to take a nap for more than 1 hour, and it is best not to go back to sleep after 3 pm.

In terms of eating, it is best to eat dinner before 7 o'clock, and it is best to eat some light diets such as porridge and side dishes, and do not eat too greasy foods such as big fish and meat. If you eat dinner too late and are too full, it will affect your sleep due to bloating, acid reflux, etc. Choose foods that help you sleep, such as almonds, oatmeal, bananas, apples, honey, longan, or a glass of warm milk.

Stick to proper physical activity, but be aware that it is best to exercise at five or six o'clock in the afternoon, and strenuous physical activity too late can also affect sleep. Keep the bedroom quiet and comfortable at the right temperature. If necessary, you can take sedative sleeping pills intermittently or use some Chinese patent medicines to regulate sleep.

People with insomnia who have significant anxiety and depression can take anti-anxiety and depressant medications. If you still don't sleep well after taking these measures, you need to see a doctor as soon as possible.

Ways to self-regulate insomnia:

First, build confidence.

If you have occasional insomnia, you don't need to worry too much, the body will adjust and adapt to itself, and the ultimate thing is to build confidence that you will definitely be able to overcome the disease, so that you can fall asleep naturally when you feel sleepy, and no longer worry about insomnia, so as to ensure a normal life and study and work. 2. Arrange a regular life.

If you want to avoid insomnia, you need to develop good habits, and at the same time ensure that your life is carried out regularly, go to bed on time, and wake up on time. If you go to bed late due to special circumstances, you should also wake up on time the next morning, and you should not sleep lazily on weekends or holidays. 3. Maintain moderate exercise, and proper exercise every day can not only enhance your physique, but also improve your immunity, but don't do strenuous exercise before going to bed.

Some people think that strenuous exercise makes it easier to fall asleep when they are tired, but this is wrong.

The best way to self-regulate is to exercise, exhaust yourself to exhaustion, and go to bed when you get home, so that you don't have so many thoughts.

Insomnia and dreaming can first take a hot bath before going to bed, and the signals released by the brain will fully relax the muscles and ** and the nervous system, which helps to enter the sleep preparation stage in advance. Before going to bed, you can eat jujube kernels, lotus seeds and other porridge, which has the effect of calming the nerves. Choosing the right sleeping position can make the sleeping process more comfortable, and it is best to lie on your side.

Try to stay away from all electronic sources, including television, computers, and especially cell phones. It can also be combined with Chinese herbal medicine to regulate sleep, adhere to physiotherapy, and go to the hospital for examination if the condition is serious**.

Insomnia is relatively simple, as long as you regulate your emotions in a timely and appropriate manner, look at the disease optimistically, and actively cooperate with the doctor, most of them can recover their health.

Insomnia and dreams are often caused by nervousness, excessive thinking, distress and worry, preoccupation, and thinking. Dreams are a normal physiological phenomenon, and insomnia and dreaming are closely related to the short period of deep sleep, insufficient sleep depth, and low sleep quality.

You can go to see Chinese medicine conditioning.

The phenomenon of insomnia and dreaminess is more common in life, mostly caused by a variety of adverse factors such as excessive pressure and emotional tension in life. If there is long-term insomnia and dreaming, it will affect normal sleep, and in serious cases, it may also have adverse effects on your own health, so the first thing you need to do is self-regulation and improve your sleep problems through some positive and effective ways. So what I want to introduce below is, how to regulate insomnia and dreams all the time?

Clause. 1. Strengthen exercise. If you always have insomnia and dreams, you must pay attention to adjusting your lifestyle.

You can usually do some physical exercises, including walking, jogging, etc., which can effectively enhance your physical fitness, and can also help consume physical strength, so as to improve your sleep quality. However, it should be noted that you should not do strenuous exercise before going to bed, and you can choose meditation or yoga to relax to improve the quality of sleep.

Clause. 2. Soak your feet in hot water. For patients with insomnia and dreams, you can choose to soak your feet in hot water before going to bed every day, about half an hour each time.

In the process of soaking the feet, it can promote the body's blood circulation and improve the quality of sleep. In the process of foot soaking, you can properly massage your feet, which can also significantly improve your sleep quality.

Clause. 3. Drink milk before bedtime. You can choose to drink a glass of light salt water in the morning to boost your body's metabolism, and you can choose to drink a glass of warm milk before going to bed at night.

Because the nutritional value of milk is relatively high, drinking more milk can supplement the body with a variety of nutrients, especially tryptophan contained in milk can help promote sleep.

Clause. 4. Adjust your diet. Improper diet before bed may also affect people's normal sleep, and dinner should be light and easy to digest, and try to stay away from all kinds of spicy foods.

In addition, you should stay away from various drinks that also have caffeine to prevent the phenomenon of brain excitement that can cause insomnia and dreams.

If the quality of sleep is not high or the depth of sleep is insufficient, there may be a phenomenon of excessive dreaming, which often does not allow the body to be fully relaxed, and over time it will cause some damage to one's own health. In addition to choosing the methods introduced above to improve, you should also relax your mood as much as possible before going to bed, avoid emotional tension, and adjust your regular schedule and rest, and develop the habit of going to bed early and waking up early.

Insomnia and dreams.

First, you need to adjust your psychological state to avoid overwork and mental tension;

Clause. Second, you need to do appropriate exercise during the day, such as swimming, walking, and tai chi, which are all good physical exercises.

Clause. 3. You need to develop good sleep habits, such as trying not to drink strong tea, coffee and various alcoholic beverages before going to bed; Or drinking a glass of warm milk or soaking your feet in hot water before bed can help improve sleep.

Clause. Fourth, patients also need to adjust their diet, such as trying not to eat supper before going to bed, and not to eat too much at dinner.

1. Insist on physical exercise and stress reduction: find a suitable way of exercise, such as mountaineering and meditation, practice relaxation and slow, deep or slender breathing, engage in activities that interest you, maintain a happy mood, and maintain a good interactive relationship in interpersonal relationships.

2. Soak in hot water and acupressure before going to bed: From the perspective of traditional Chinese medicine, insomnia is caused by the dissociation of heart and yang, the lack of kidney water, the kidney water can not nourish the heart and yang, and the heart and kidney can not blend with each other at a specific time. If possible, you can massage the acupuncture points on the soles of your feet before going to bed to help you sleep.

Insomnia and dreams can do some exercise during the day, don't take a nap during the day, and then develop the habit of sleeping regularly at night, and drink a glass of milk before going to bed. There are many acupuncture points in the body, which have a sleeping effect, such as Yintang, Neiguan, and Shenmen, which can be clicked and have some sleeping effects.

Pay attention to exercise, go to bed on time, develop good sleep habits, soak your feet in warm water half an hour before going to bed, and drink a glass of warm milk.

**And to improve insomnia and dreams, it is necessary to improve the surrounding environment and poor sleep hygiene habits, reduce work burden, regular work and rest and diet, appropriate exercise to achieve the purpose of relaxing the body and relieving emotions, if necessary, you can also go to the hospital for traditional Chinese medicine, acupuncture and Western medicine**.

It's okay, this is not a big problem, it means insomnia and dreams, it means that you may be unlucky recently, don't worry, it's just insomnia and dreams.

**Insomnia and dreams, need to improve the surrounding environment and poor sleep hygiene habits, reduce work burden, regular work and rest and diet, adjust the timing and intensity of light exposure, appropriate exercise to achieve the purpose of relaxing the body and relieving emotions, downplaying or ignoring unhappy things around you, and reducing attention to individual or public events.

To improve insomnia and dreams, it is necessary to improve the surrounding environment and poor sleep hygiene habits, reduce work burden, regular work and rest and diet, adjust the timing and intensity of light exposure, exercise appropriately to achieve the purpose of relaxing the body and relieving emotions, dilute or ignore the unhappy things around you, and reduce excessive attention to individual or public events. In this way, you can have a good quality of sleep.

Don't think about this so much. Okay. Calm down and sleep peacefully, so that insomnia and dreams can be improved.

Insomnia and dreaminess should be taken seriously, and the methods include:

1.General**: First of all, it is necessary to clarify the causes, clinical characteristics and rules of insomnia, adjust and improve the sleeping environment, and cultivate good sleep habits;

2.Psychological**: Properly deal with the contradictions in life and work, understand that sleep is a natural physiological process, and eliminate anxiety and fear of insomnia;

3.Strengthen exercise and exercise to improve physical fitness.

Dreaminess is a phenomenon that insomnia patients often complain of, and dreams can also occur during normal people's sleep, mainly in the REM sleep stage. At this stage, everyone will dream, but for insomnia patients, when they wake up in the morning, they feel nightmares, which will disturb Brother Sparrow more and affect their mood and energy. From the perspective of traditional Chinese medicine, the main reason for the appearance of dreams is that the mind is rotten and restless, and various reasons, such as the lack of liver and kidney, which lead to yin deficiency and fire, heat disturbing the mind, such as phlegm and heat, spleen and stomach disharmony, etc., will affect the appearance of these situations of uncontrollability.

Traditional Chinese medicine** is mainly from the perspective of calming the nerves, nourishing the heart and calming the nerves, giving traditional Chinese medicine or acupuncture**. The other is the ** in Western medicine. There is also a good self-adjustment, relaxation, appropriate participation in physical exercise, before going to bed can carry out some relaxing activities, such as foot soaking, listening to light **, etc., you can relieve your nervous emotions, will reduce the appearance of dreams.