What should I do if I have insomnia lately? How can it be improved?

Nowadays, people are under great mental stress, and insomnia has become a very common behavior. First of all, you have to analyze why you have insomnia, because of the symptoms of the disease, if you don't know, then you can refer to my opinion.

First of all, from the simplest way, that is to change a pillow, the pillow is uncomfortable and can easily cause insomnia. First of all, it is not too high, it is not good for the cervical spine, it is recommended to have a latex pillow or a memory pillow, when you don't know how to choose, it will automatically adjust the height to achieve a more suitable range. If you choose a more traditional filled pillow in China, you can choose to add cassia, chrysanthemum and lavender all have the effect of helping you sleep.

Pay attention to your sleeping position, don't have strange postures, and especially don't lie on your stomach. The softness and hardness of the bed are also adjusted, although the soft bed is comfortable, it is not necessarily good for the body. The room temperature should also be adjusted, and generally speaking, it should be slightly cold to fall asleep.

Before going to bed, soak your feet in hot water and add some vinegar to the water, which is more conducive to blood circulation in the body.

In addition, if you adjust your diet, you should not drink caffeine-containing substances such as tea and coffee. The recommended food is millet porridge, which contains tryptophan that helps in the production of melatonin. It is also necessary to drink a glass of warm milk before going to bed, it is okay to drink sugar water if you don't like milk, and be careful not to eat too much at the last meal before bedtime.

Try not to bathe before going to bed, the rise in body temperature can also make people unable to sleep. Also try to minimize the use of electronic products, such as playing with mobile phones and watching computers, the blue light they produce will inhibit the secretion of melatonin in the human body, and also make it difficult for you to fall asleep.

It is recommended to listen to some soft ** or radio stories before going to bed, if you hate English very much, listening to English is also a hypnotic artifact.

If you still can't sleep, borrow some medicine. First of all, you can take melatonin, when the human body is sleepy normally, it is because it secretes melatonin, so taking melatonin will definitely help you fall asleep, but note that even if it has no effect at the beginning, I hope you will stick to it and do not increase the dosage.

There is also gamma oryzanol, which can play a role in nourishing the nerves, and do not increase the dosage, otherwise it may cause nerve excitement and inability to sleep. These two medicines are basically non-*** and are suitable for long-term consumption. By the way, it is a soothing brain oral liquid, which is advertised, a very famous sleep drug, but it is completely useless to test it myself, and please choose according to your own conditions.

If you want immediate results, of course, it is a tranquilizer drug, but I don't recommend it here, those drugs have ***, not to mention, and I can't sleep after stopping the drug.

In terms of medicine, you can also choose to take Chinese medicine for a comprehensive conditioning, although there are many prescriptions on the Internet, it is recommended not to try it on your own. Since you plan to take medicine, it is better to find a reliable Chinese medicine practitioner to check the pulse and tailor the most suitable prescription for you.

If you still have the conditions, then go to exercise, although it is hard, but after you are tired, you are guaranteed to sleep very dead, and by the way, adjust your cardiopulmonary function, and you will not have so much trouble when you are in good health.

It is very important for our body to have a good night's sleep and fall asleep as quickly as possible. But most people in modern times because of the pressure of work, many people always love insomnia, we all know that insomnia tastes very uncomfortable, the light one is just grumpy, uncomfortable. But if it is serious, it will affect our lives, and sometimes we will make some mistakes at work.

But how can insomnia be improved?

In life, we may have seen insomnia in the elderly, because they are older, they may think more about things, so the probability of insomnia is a little higher, just like most of the elderly in our community, every morning at five o'clock in the morning concentrated in the square morning exercise, question, those grandparents are about what time to get up, most of them are four and a half to five o'clock to get up. Ask them what time they go to bed at night, basically after 11 o'clock. Why is that?

The main reason is that the brain circulation of the elderly is not very good. So it will lead to insomnia, which is what we call going to bed late and waking up early. <>

For insomnia, we can improve the ingredients and tell me to eat more light food, not too salty food, because salty things can sometimes hinder our brain circulation, and it is not good for a long time. You can drink a glass of milk before bedtime. Because drinking a glass of hot milk can boost our blood circulation, which will speed up our sleep.

This method can be used for both the elderly and teenagers, because the milk itself is not harmful, drink more, it can also promote the development of bones, prevent osteoporosis, and do not do strenuous exercise before going to bed, a little walk can be, you must soak your feet before going to bed at night, you must soak your feet with hot water, as the saying goes, the cold starts from the feet, the feet are uncomfortable, and the whole body must be uncomfortable. I just can't sleep at night if my feet are cold. Finally, we can listen to it before bedtime**, which also helps us sleep.

In fact, the main thing is not to think too much about things in your heart, because if you think too many things in your heart, you will definitely lose sleep.

A leg action to regret, insist on 30 seconds, bend high and correct the brain blood supply is sufficient, sleepy is thick, and sleep sweetly!

That's because you had an all-nighter some time ago. Causes the biological clock to be confused. It is recommended to drink a glass of milk before going to bed.

Hold on for a few days. It has improved. If you can avoid an all-nighter.

It is recommended that you try not to stay overnight. Staying up all night for a long time can lead to a chaotic biological clock. Lack of sleep.

It affects normal life.

This little trick to solve insomnia, must get!

What should I do if I have insomnia lately? 3 things don't put on the head of the bed to help you fall asleep easily.

1. Maintain a good attitude: Avoid high mental tension as much as possible and maintain a good attitude. Different people have different characteristics, arrange work and study, and don't have too high expectations. In this way, there may be unexpected effects.

2. Try to maintain regularity in your life: This is very important for a person's health, because without a good rest, you can't work well. Therefore, if you want to have enough energy to deal with the competition, you must live a regular life and ensure adequate sleep.

3. The pursuit of quality: six hours of high-quality sleep is better than eight hours of low-quality sleep, so that the human body can get better rest, the sleep time is strictly controlled within the required range, deepen sleep, and intermittent napping for a few hours causes intermittent light sleep, do not think that you have to lie down for eight hours, if five hours can also make you energetic, it is also quite a good thing.

4. Don't stay up late as much as possible in life: At present, due to fierce social competition, many people are working overtime. In the evening, drinking strong tea and coffee to refresh yourself to continue working, in the long run, disrupts the body's biological clock, disrupts the sleep regularity, and leads to insomnia, so you can't drink strong tea, coffee and other stimulant drinks before going to bed.

5. Appropriate exercise in ordinary times: For example, we can exercise appropriately in the morning and evening, such as walking, jogging, tai chi, etc., which is conducive to mental relaxation, so that people's sleep center works normally and falls asleep smoothly.

6. Before going to bed, you can drink a little warm milk and a little red wine, or some aromatherapy to help you sleep.

7. Find some light**, classical**, and lyrical piano music to listen to before going to bed, which is easy to relax your mood, make you not irritable, slow down your thoughts, and slowly fall asleep.

8. Chat with friends, communicate more, eliminate the unhappiness in your heart, and relax your mood.

Lie down for 10 minutes before going to bed, and there will be some improvement.

This little trick to solve insomnia, must get!

Old insomnia needs to be adjusted slowly, don't be in a hurry, keep your mood comfortable, don't be too nervous about work and study, and don't be too stressed. Insomnia is caused by various causes, and it is not known which one you are causing it. I think the easiest way to avoid insomnia is to drink less coffee, tea or alcohol at night that interferes with sleep.

Of course, the most important thing is to relax and not be too nervous, because nervousness can lead to insomnia. Drinking milk before going to bed at night, soaking your feet in warm water, boiling water with jujube and wolfberry at ordinary times, and participating in outdoor sports appropriately can help improve sleep quality. You can also take ginseng and blood tablets orally to calm the nerves and replenish brain fluid.

If insomnia persists, you can use a drug to help you sleep, zopiclone tablets; Exercising every day, especially in the afternoon, can help improve sleep quality.

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.

Effective psychobehavioral approaches to insomnia are primarily cognitive-behavioral (CBT-I).

At present, there is a relative lack of professional resources that can engage in psychological behavior in China, and there are not many people with professional qualifications in this area, and the simple use of CBT-I will also face compliance problems, so drug intervention still occupies a dominant position in insomnia**. There is a lack of convincing large-scale controlled studies of non-pharmacological studies other than psychological behaviors, such as diet, aromatherapy, massage, homeopathy, light, etc. Traditional Chinese medicine** insomnia has a long history, but it is difficult to evaluate it with modern evidence-based medicine models due to the special individualized medicine model.

The importance of sleep health education, i.e., the development of psychobehavioural**, medication** and traditional medicine** on the basis of establishing good sleep hygiene habits, should be emphasized.

It is very important to reduce the burden of thoughts, you can appropriately divert your attention, this is a comprehensive ** measure, you can also take oral drugs**, in addition, develop a healthy lifestyle, go to bed early and get up early, ensure a regular diet every day, emotional stability, do not often stay up late, it is best to develop a good habit of exercise, so that you can make yourself have some fatigue every day, which is conducive to falling asleep.

Harms: 1. Dulling people: Lack of sleep can damage people's attention, alertness, concentration, reasoning ability and problem-solving ability, which can lead to low learning efficiency.

2. Lack of sleep can lead to depression: Over time, sleep deprivation and sleep disorders can lead to depression. Insomnia and depression are inextricably linked.

3. Forgetfulness: Researchers in the United States have determined that a brain region known as "sharp ripples" is specifically responsible for consolidating memories. This brainwave is also responsible for transmitting learned information from the brain's hippocampus to the cerebral cortex.

And most of the "sharp ripples" appear when people are deep asleep.

4. Affect judgment: affect our understanding of things, unable to accurately evaluate and act wisely, and affect people to make reasonable judgments about events.

5. Cause serious health problems: heart disease, heart attack, heart failure, irregular heartbeat, high blood pressure, stroke, diabetes.

6. Accelerate aging: Long-term lack of sleep can lead to dullness, wrinkles, and dark circles.

7. Easy to cause accidents: lack of sleep has become one of the important factors causing traffic accidents.

8. Lack of sleep can increase weight: Lack of sleep may increase people's hunger and increase appetite.

9. Increased risk of death: Lack of sleep can double the chance of death from cardiovascular disease.

You can drink a glass of milk and go for a run before bed.

How long has this been the case, you can try Chinese medicine conditioning.

Insomnia is a type of disease characterized by emotional and dietary internal injuries, illness and old age, insufficient endowment, heart deficiency and timidity, etc., which cause mental malnutrition or mental restlessness, resulting in frequent inability to get normal sleep. It is mainly manifested as the lack of sleep time and depth, as well as the inability to eliminate fatigue and restore physical strength and energy, and the mild ones have difficulty falling asleep, or sleep but not being satisfied, waking up from time to time, or unable to sleep after waking up, and the worst are sleepless all night.

Chinese medicine can be used to regulate sleep.

Find an old Chinese medicine doctor, Chinese medicine conditioning, relax your mind, and follow the doctor's instructions.

Maintain a good attitude, don't drink tea before going to bed, soak your feet before going to bed, and listen to the light**.

You can take a hot bath with a glass of warm milk before going to bed.

It is necessary to see a doctor to check what the situation is.

There are many causes of insomnia, is there a lot of work pressure?

The specific reason can be checked and timely**.

How long has it been the case now.

It may be due to mental factors, it is recommended to maintain a good attitude, supplemented by traditional Chinese medicine**.

Eat the first food for insomnia.

Don't think much about it in the evening and relax.

There are a number of reasons for this, and it is necessary to first identify the cause of the disease, and then to treat the symptoms.

Maintain a normal state of mind and go to sleep, and use gentle** to promote sleep. It is also possible to help with sleep by taking deep breaths and exhaling.

This little trick to solve insomnia, must get!

Did you know that insomnia can make you fat? Teach you a trick to say goodbye to insomnia easily.