I ve been having a little insomnia lately, how do I adjust it better?

To have a good night's sleep, you can take a bath two hours before bedtime, which helps you sleep, sleep often comes after the body temperature drops, and a hot bath will raise the body temperature and delay the release of "sleep hormones" from the brain. Therefore, bathing two hours before bed is good for your health. Never eat any more food before bedtime; A hearty dinner, a high-fat food, will prolong its digestion time in the stomach, resulting in a difficult night's sleep.

What should we do if we always have insomnia?

1. There is a regular biological clock: some people don't understand what the biological clock means, simply put, the biological clock in our body is like a clock, it has a certain rhythm, that is, if you go to bed at the same time point for a period of time, then after a long time, the biological clock will also form a regularity, even if you don't need to set the time, you will be awake.

Therefore, if you want to improve your sleep quality, you must first have a regular biological clock, which is the first step to ensure sleep.

2. Sleep time: The second step is to talk about sleep time, in life, there is always a group of people who sleep time is always in a state of loss, everyone should know that the longer you lose time, the greater the health risk in your body, for some diseases and cancer will also follow.

Under normal circumstances, you can sleep 7-8 hours a day, and for younger people, the sleep time can be extended.

3. Don't do things that affect the quality of sleep: such as a cup of coffee, tea, and wine before going to bed to help sleep, the consequences of this will only make the quality of sleep worse and worse, this kind of substance contains a refreshing effect, and alcohol makes the organs and tissues in the body work overtime, it is conceivable that sleep at night will not be good.

If you have to drink something, it is recommended that you take small sips of a glass of water, but remember not to drink too much to avoid nocturia.

4. Ensure the sleeping environment: There are some factors, such as lights, mobile phones, etc., which will affect our sleep quality to a certain extent, take the mobile phone as an example, when you are more excited, sleeping may be a luxury for you, and there is another point, the mobile phone must be set to silent, so that it will not be easy to wake you up, and the light is better to be milder, so that you can create a sleepy mood before going to bed.

These external factors have been dealt with, and sleep will slowly come back.

1. Sleep punctually, do not take a nap. Dr. Xu mentioned that patients with long-term insomnia should try to fall asleep at 11 p.m., and by falling asleep regularly, avoiding disordered sleep time, and cultivating a good sleep habit can effectively improve insomnia symptoms. In addition, because most patients have difficulty falling asleep at night, the quality of sleep at night is poor, and if they take a nap, the nap time will be very long, making it more difficult to fall asleep at night, so doctors advise patients not to nap.

2. Exercise regularly. For example, tai chi, jogging, walking after dinner, etc., can all play a role in improving sleep. While exercising, it is necessary to reduce the intake of stimulants, and patients who often drink tea and coffee should avoid drinking in the afternoon.

3. Throw away all plans before you go to bed. Dr. Xu mentioned that many insomnia patients have the habit of planning before bedtime and are always planning for tomorrow. However, if the patient plans too much before bedtime, it is more difficult to fall asleep because of the concentration of the mind.

4. Choose a good sleeping environment. Choosing a comfortable bed and pillows about a fist high can go a long way in improving the quality of sleep.

Conditioning insomnia must be clear about insomnia, such as excessive thinking, excessive fatigue, emotional diseases, anxiety, depression, etc., insomnia caused by serious organic lesions, and insomnia caused by the influence of cancer and cancer toxins, etc., the specific conditioning is as follows:

1. Sleep on time for insomnia at night, take a warm bath or soak your feet and do a massage before going to bed;

2. Under the guidance of a physician, take sedative, calming Chinese medicine, or Western medicine for conditioning;

3. Pay attention to quitting smoking and alcohol in daily life, don't drink strong tea and coffee, and don't eat food that interferes with sleep, you can eat fresh vegetables, light rice and coarse tea, you can eat fruits appropriately, such as apples and bananas, you can choose dried fruits first, such as walnut kernels, jujubes, sour jujube kernels and other things, which are helpful for sleep;

4. The meridians of traditional Chinese medicine and the physiotherapy of modern medicine, such as the magnetic of the cranial cavern, all help to sleep.

There are many types of insomnia, is it difficulty falling asleep or sleeping for a while and waking up for a while?

In the past, I was depressed mildly + moderately anxious, I was awake alone every night, I was tired of reading and closed my eyes and thought, listening**, I stood up once an hour to look at the window, and saw how many windows The lights went out, and it was really lonely and sad to be awake alone in the night.

The more I can't sleep, the worse the situation becomes, the more I feel broken, even to the point of being afraid of the night. Later, I felt that I couldn't stand it, so I tried a variety of methods, and one of them I felt was very useful at the beginning, so I recommend you try it.

Fall asleep flat, put your hands at will, inhale deeply, inhale and inhale until you feel that you can no longer breathe, pause for a second or two, press the air pressure, and then slowly exhale a little bit, exhale all the breath, and after no more breath, inhale again, repeat these steps a few times, the whole person will relax, and slowly sleepiness will hit.

I hope it helps, and if that doesn't work for you, I'll tell you another way.

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.

Soothing porridge. Efficacy: Poria cocos, sour jujube kernel, lily have the effect of nourishing the heart and soothing the nerves, tangerine peel can regulate qi and strengthen the spleen, dry and damp 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.

There are many causes of insomnia, and some non-drug adjustments can be taken after insomnia symptoms, such as reducing work pressure in daily life, trying to maintain good eating habits, keeping quiet in the sleeping environment, and drinking some milk before falling asleep can also help sleep. In addition, you can also choose some drugs, for example, you can take some drugs such as insomnia orally to induce sleep, but this drug is not suitable for eating more and may produce symptoms of dependence.

You do a good job of exercising for half an hour every night, and then drink a glass of warm milk before going to bed, uh, just listening to the white noise should improve.

Do what you are interested in: When people do what they are interested in, their mood will become particularly calm, and their stress will be released. Such as listening, watching movies, drawing, writing, reading, playing games, etc., among them, ** and sound can affect our emotions.

Others' praise, accusations, discussions, etc. will affect their own mentality, and the beautiful light ** can adjust our emotional and psychological pressure, so that our minds can relax, and then can relieve stress and insomnia.

The best way to get insomnia is to relax.

The biggest misconception of sleep is that it is always thought that bad sleep is a matter of the night, but to really solve it, it must start from the day. Everyone knows that the best way to get insomnia is to relax. But people with insomnia are more nervous when it is time to relax.

If you want to fundamentally change insomnia, you must "train" yourself to be able to relax yourself when you are not sleeping, that is, throughout the day.

Of course, this kind of "training" is by no means a one-day exercise, and it can take as little as a few months, or at most a few years, or even more than a decade. In this regard, it is necessary to be fully psychologically prepared, and there are often many iterations in order to be effective.

Due to the harsh living environment of modern people, it is not easy to effectively relax yourself. In addition, the circumstances of each person are different, and it is difficult to find specific ways and means that have universal guiding significance.

For example: after dinner, you can do something light, read a book, listen to **, take a walk or something, it is best to sleep normally before 10 o'clock in the evening, 10 o'clock in the evening to 2 o'clock in the morning is the best time to sleep, this time the highest quality of sleep.

A lunch break at noon is important, even if it's just a few minutes of sleep, and you'll be "refreshed" throughout the afternoon.

Long-term insomnia will make the sleep biological clock disordered, excited, light sleep, deep sleep abnormal operation, regularity, sleep biological clock at night is often disturbed by excitement, light sleep two states, unable to fall asleep, easy to wake up after sleep, insomnia and dreams, anxiety, depression, light sleep insomnia symptoms come unexpectedly.

If insomnia is not severe, it is a transient insomnia, and you can regulate it with food, such as the following foods:

1. Milk. Milk contains two hypnotic substances: one is tryptophan; The other is a peptide that has a regulatory effect on physiological functions, which can be combined with the central nervous system to exert anesthetic and analgesic effects similar to opium, making people feel comfortable all over the body, and drinking a glass of milk before going to bed can make people fall asleep.

2. Xiaomi. Among all grains, millet is the most abundant in tryptophan, which has the effect of calming, calming the nerves and helping sleep. In addition, millet contains a lot of starch, which is easy to make people feel warm and full after eating, which can promote the secretion of insulin and increase the amount of tryptophan entering the brain.

3. Walnuts. Walnuts can improve sleep quality and are commonly used for neurasthenia, insomnia, forgetfulness, dreaminess and other symptoms. The specific way to eat is to mix it with black sesame seeds, pound it into a paste, and take 15 grams before going to bed, and the effect is very obvious.

4. Sunflower seeds.

Sunflower seeds contain a variety of amino acids and vitamin B3, which can improve the inhibitory function of brain cells and play a calming and calming effect. Swallowing a handful of sunflower seeds after every dinner has a hypnotic effect.

5. Honey. It has the effect of nourishing the spleen and removing upset, and it is drunk with 50 grams of boiling water with honey every night, which has the effect of good sleep.

There are three ways to adjust insomnia, the first is to soak your feet in hot water before going to bed to promote blood circulation, the second is to drink a glass of warm milk, and the third is to exercise more, play basketball, and exercise.

Exercise: Patients with insomnia should do more aerobic exercises, such as jogging, yoga, swimming, etc., which can relax the patient's mood and improve sleep quality. However, aerobic exercise is best done during the day or in the evening, not before bedtime, otherwise insomnia will be more severe.

1. Soak your feet before going to bed.

If you want to stand for a long time every day, or walk around, you can soak your feet in warm water before going to bed, which can not only promote blood circulation in the feet, improve the condition of cold hands and feet, but also help you relieve the soreness of the feet, and then achieve the effect of helping you sleep, but you must pay attention to control the water temperature to avoid burns.

2. Stretching. Stretching can enhance the flexibility of the body, and secondly, it can relieve stress, especially office workers who can't sleep under high work pressure, you can help everyone improve the condition of insomnia and can't sleep through stretching.

3. Listen lightly**.

Listening to light ** is also a good way to sleep, like some piano music with a very beautiful melody or the sound of flowing water in nature, birdsong, etc., can help everyone relax and relax, and then achieve the effect of falling asleep as soon as possible.

4. Introspection. If you always feel that your thoughts are very chaotic and you can't calm down to sleep before going to bed every day, you can help you clear your thoughts through meditation or reflection, so that after slowly calming yourself down, it will be easier to fall asleep.

5. Read a book. If you don't like to read and get sleepy when you read, then you can try to read when you can't sleep, so you may fall asleep.

6. Turn off the lights and go to bed.

Before you go to bed, try to turn off all the lights in the room, if the outdoor lights are obvious or the curtains are leaking, then try to close the curtains, or use curtains with good blackout effect, so that the dark environment may be easier to fall asleep.

7. Keep the bedroom tidy.

Everyone should keep the bed tidy, try not to eat in bed, do not put snacks on the bedside table, and clean the bedroom regularly, such a clean and comfortable environment may also help everyone improve the problem of insomnia.

8. Choose a comfortable pillow.

If everyone's insomnia is related to the pillow, then you can change a comfortable pillow that suits you according to your own situation, so that it may not be easy to lose sleep.

9. Eliminate noise in the bedroom.

Sometimes the reason why we have insomnia may be related to the noise in the bedroom, if this is the case, you can turn off all the power switches before going to bed, so that after the noise is reduced, it may be easier to fall asleep.