Is there any good way to relieve insomnia?

Well, the best way to relieve insomnia is to exercise more, relax your mind, and don't be anxious. Don't do strenuous exercise before going to bed, one, a little relaxed**. Drinking milk can also help with sleep.

Insomnia can be tried to regulate from the aspects of breathing regularity, mentality, exercise, diet, etc.

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.Relaxation: If you worry too much about insomnia, you will feel fear, nervousness, and anxiety about insomnia, which is not conducive to alleviating 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. 

Listening to soothing songs and songs at night, soaking your feet in warm water, maintaining a good mood, and reading books and magazines that suit you can all relieve insomnia.

Don't think too much before bed, learn to meditate with your eyes closed.

Beijing Chaoyang Hospital West Hospital, Capital Medical University- Department of Neurology-Jia Weihua-Chief Physician What to do with insomnia.

Consider adjusting your schedule. Develop a good habit of sleeping regularly. Take a warm bath before bed. Drink a glass of warm milk. Listen to the light ** soothe the mood and help you sleep. You can also take oral drugs to calm the nerves and nourish the brain**.

First of all, we must find the cause of insomnia, whether it is physiological or pathological, I will introduce that the insomnia caused by pathology is often caused by not working and resting according to the regular work of the biological clock, or often working at night, or neurasthenia. In the past, there was a physiologist in the Soviet Union (Lebsinskaya) who had a theory of organ-related relations. The movement of one part of the tissues and organs of the human body can make another part of the organ rest.

Therefore, one way to insomnia is to exercise, exercise more during the day to make the muscles of the limbs feel tired, and you can sleep deeply at night. We teachers often have people who can't sleep at night, and as long as they do proper physical work during the day, they can sleep well at night.

There are many kinds of insomnia, so find out what causes your insomnia first, and then prescribe the right medicine.

6 ways to help you suffer from insomnia.

1. Keep a calm mind: If you have insomnia, don't worry too much, know that the more cranky you are, the more difficult it is to fall asleep. Some people have insomnia for several days in a row, feeling that sooner or later they will die suddenly, becoming more and more worried, a vicious circle, resulting in more serious insomnia.

2. Find out the cause of insomnia and solve it: There are many reasons for insomnia, as long as you find the cause and solve it in time, then insomnia will disappear automatically. If you have insomnia due to illness, you should be cured of the disease as soon as possible.

Some people think that insomnia is very common and there is no need for **, but they don't know that delaying treatment will cause the condition to become more and more serious.

3. Relax: After dinner, you can go outside to walk around and relax. Taking a shower or a hot bath before going to bed can greatly improve the quality of sleep. This is one of the induction methods to help people fall asleep quickly.

4. Sleep induction: Listen to the soothing rhythm of pure **, such as cricket calls, the sound of rain, etc., these pure ** can effectively improve sleep quality, and will also form a conditioned reflex to induce sleep.

5. Drink a cup of hot milk: Drink a glass of hot milk before going to bed, and relevant experiments have found that drinking hot milk will secrete more insulin, so that more amino acids reach brain cells, thereby producing more serotonin that is conducive to sleep. In addition, there is a substance in milk that has a calming effect and can make people sleep more peacefully.

6. Comfortable sleeping position: When sleeping, you can come in whatever posture is comfortable. However, relevant medical books record that to sleep on the left side is to bend the left leg and left hand, rest the head on the arm, straighten the right leg, put the right hand on the side, and sleep on the right side in a different direction.

This sleeping position allows the body and mind to be in a relaxed state and fall asleep faster.

If you have insomnia, don't be too anxious, the more you force yourself to sleep, the more you can't sleep, and eventually the condition becomes worse and worse. If insomnia is already very serious, for the sake of your physical and mental health, it is best to go to the hospital and ask the doctor to check it for you.

Causes of insomnia and alleviation methods: 1. If you are too irritable and wake up from sleep when you wake up from sleep, poor spirit, fatigue, white face, dry eyes, light tongue, etc., it belongs to liver and blood deficiency, deficiency and insomnia, and you can choose to use sour jujube soup to relieve it. Mitigations:

Insomnia can also be effectively prevented through dietary therapy. For example, when you feel stressed, you can eat more green and sour fruits, such as lemons, kiwifruit, plums, etc. When the liver is hot, it is easy to be thirsty and needs to drink plenty of water.

Rose tea, lavender tea, and some sour jujube kernels with soothing effect are drunk together, and the effect is very good. 2. It is easy to dream when you fall asleep, and you can't wake up because your heart often stays up late and works overtime, which will deplete the yin qi in your body bit by bit, and become a yin deficiency physique, even if you are exhausted, you can't sleep when you go to bed, or you have all kinds of dreams in your head, and you feel that you can't rest well. After a long time, you will find that your memory is declining, accompanied by palpitation, paleness, dizziness and other manifestations.

In this case, it is necessary to nourish the yin of the heart and nourish the mind. Mitigation method: It is recommended to choose longan and an appropriate amount of red dates, lotus seeds and glutinous rice to cook into porridge and eat it in the morning.

Or use 6 longan meat, 10 grams of lotus seeds and seeds, add 500 ml of water to boil into tea, drink it warm once a day in the morning and evening, it can nourish the heart and calm the nerves. However, people who have symptoms such as dry mouth and dry mouth when they have a cold should not eat longan. 3. Insomnia in the frail is mostly due to old age and weak kidneys, long-term illness, overwork, or congenital physical insufficiency, which can easily lead to restless sleep, waking up from time to time, backache and leg weakness, hot flashes and night sweats, etc., which are mostly caused by kidney yin deficiency and heart fire, which should nourish yin and nourish the kidney.

Relief method: Yam, wolfberry, and japonica rice can be used to cook porridge together for dietary therapy to calm the nerves and help sleep. 4. Abdominal distension and chest tightness and difficulty sleeping are due to a saying in Chinese medicine of the spleen and stomach, if the stomach is not in harmony, it is restless, which refers to the failure of the stomach and intestines, resulting in stomach qi disharmony, indigestion, abdominal distension and discomfort, and it is difficult to sleep well all night.

At this time, it is necessary to eliminate food and stagnation, accompanied by calming the nerves. Mitigation: This type of insomnia is mainly prevented.

Master the 77 principles for dinner, that is, try to eat before 7 p.m. (or 3 hours before bedtime), 7 minutes full, and the dishes are light. Avoid flatulent foods such as beans and green peppers, as well as spicy foods such as chili peppers, garlic and raw onions that can burn your stomach. Take a short walk after the meal before going to sleep.

5. If you don't sleep during or just when you're sick, you need to clear your lungs and feel the external evils, the human body is weak and upset, and you can't sleep peacefully at night. This is mostly caused by lung heat, and it will also be accompanied by dry mouth and body heat, short urine and other manifestations. Mitigations:

You can eat more carrots, fungus, honey, pears, loquats, etc., especially loquats.

What about insomnia? From the perspective of traditional Chinese medicine, the seven emotions such as anger, worry, sorrow, and fright can easily lead to diseases such as qi and blood, yin and yang disharmony, and dysfunction of the internal organs, which will also lead to disturbed minds, resulting in the whole person not being able to keep his mind, and thus leading to the inability to sleep at night, that is, insomnia. Traditional Chinese medicine has been trusted by everyone since ancient times, and insomnia is a neurological disease, so naturally many people will choose to use the methods of traditional Chinese medicine to insomnia.

Let's take a look at the methods of insomnia in Chinese medicine.

Drugs**. Drugs refer to oral drugs to achieve the goal of strengthening the body and driving away evil spirits, regulating the body's qi, blood, yin and yang, and making the body **. The dosage forms of oral medicine include decoction, pill, powder, ointment, pill, liquor, tablet, syrup, tea, powder, etc.

There are eight main common treatment methods: sweating, spitting, lowering, warming, clearing, replenishing, and eliminating.

Acupuncture**. Acupuncture** refers to the use of acupuncture and moxibustion to apply a certain method to the meridians and acupoints outside the meridians of the human body, so as to achieve the effect of regulating the qi and blood of the camp, adjusting the meridians, and adjusting the function of the viscera. Acupuncture can be divided into needle body, head needle, face needle, eye needle, ear needle, foot needle, warm needle, fire needle, three-edged needle, plum blossom needle, etc.; Moxibustion methods also include moxibustion, wheat moxibustion, scar moxibustion, medicine cake moxibustion and other methods.

In addition, eating more vegetables and fruits and developing good living habits is quite beneficial to insomnia.

There is no specific medicine for insomnia, you can usually do more physical exercise, your body is tired, your sleep may be better, and you can drink some milk half an hour before going to bed, and try to empty your mind. Or you can go to the pharmacy and buy some sleep aids to recuperate.

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.

When patients often suffer from insomnia, they can be carried out in the following ways: the first is to choose to go to a regular hospital to find out the cause of insomnia and then carry out active and effective symptomatic treatment**, and generally some drugs can be selected to alleviate and **; The second is to carry out self-hypnosis to alleviate insomnia, which is to make psychological suggestions to yourself in a quiet environment, but do not fight against insomnia, calm yourself down, and slowly fall asleep; The third is to soak your feet in hot water before going to bed at night, and then drink a glass of warm milk to promote sleep; The fourth is that you can do some reasonable aerobic exercise to alleviate insomnia; The fifth is to develop a good routine and adjust your biological clock to alleviate insomnia.

Consider adjusting your schedule. Develop a good habit of sleeping regularly. Take a warm bath before bed. Drink a glass of warm milk. Listen to the light ** soothe the mood and help you sleep. You can also take oral drugs to calm the nerves and nourish the brain**.

Relax your mind, go to bed early at night and drink some medicine and food to stay awake.

Calm the mood is the main thing, supplemented by medicine.

1.Keep yourself from eating any food before going to bed at night, and try not to make it difficult to fall asleep after your stomach is full.

2.Adjust your emotions, don't let yourself have some troubles recently, learn to find your own reasons, and then solve your own mental situation.

3.Wake up early during the day, go out for some runs after breakfast, don't go to bed rest at noon, come back in the evening with smaller meals and more often, and go for some jogging after dinner.

4.After returning from the exercise, you can soak your feet in hot water, and then drink a glass of warm water, so that your body can relax a little, and slowly you will have a comfortable state, so that it is good to fall asleep, and you will not have insomnia due to fatigue.

5.If you don't feel like you want to sleep yet, don't let yourself rest, you can stand up or you can sit, and then wait until you have some desire to sleep, and then go to rest.

There are also many cases of insomnia, such as appearing more often, and staying up late all the time: you may be busy with things, so you need to stay up late. After a long time, it is easy to have insomnia, and when you want to adjust, it is easy to have difficulty falling asleep, and you are always unable to fall asleep.

In this case, you should adjust yourself to your sleep situation, usually try to maintain a good sleep routine, or try not to fall asleep during the day, so as to avoid the feeling that you are not sleepy at night. Emotions: If you have some emotional problems during this time, such as anxiety and nervousness, or excessive stress, and emotional agitation.

These are easy to appear, and it is easy to have some insomnia and can't sleep at night. In this case, you can adjust your mood, keep your mood comfortable, and make your mind comfortable, so that you can adjust the situation of insomnia slowly, and you can calm down and fall asleep. There is also an overeating:

Usually, if you eat too much at night and have some satiety, it is easy to make yourself sleepy, or eat more greasy food. Or if you eat some food before going to bed and don't want to go to sleep, there are many cases, and you still have to adjust the food mix at night. Exercise Sports:

In the evening, after dinner, you can take a little rest, then go out for a walk, and when you feel a little sleepy, you can come back to drink a glass of hot milk, soak your feet in hot water, and keep your body in a comfortable state, so that you can help yourself to fall asleep. Pillow: Usually look at whether your pillow is a little high or low, so that your cervical spine is a little uncomfortable, which will also affect insomnia, and you can make some adjustments appropriately.

Excessive fatigue: Try not to let yourself have some excessive fatigue when doing things during the day, you can take a break, otherwise you may have insomnia. Usually I have to maintain my sleep routine, go to rest on time every day, go to bed early and get up early.