How to relieve insomnia, how to relieve insomnia

Methods to alleviate insomnia include psychological counseling and medication**, sleep hygiene knowledge education can help develop good sleep habits, eliminate the concern and fear of insomnia symptoms, is the basis of insomnia**, some patients may have insomnia may be caused by or accompanied by anxiety and depression, so the corresponding psychological counseling and psychological **, it is very important. In addition to psychological counseling, you can also use drugs to promote sleep appropriately, when applying drugs, you need to pay attention to drug dependence and discontinuation symptoms, you need to follow the principle of individualized and on-demand medication, mainly low-dose, intermittent, short-term administration, long-term patients should pay attention to gradual discontinuation of drugs, ** insomnia drugs are mainly non-benzodiazepines.

Condition, exercise more, and don't think too much before going to bed.

Clause.

1. Have a regular sleep routine.

Unreasonable sleep schedule is the cause of insomnia for most people, many people do not have a fixed sleep routine, so that the circadian rhythm is disordered, if you want to improve sleep, you must first establish your own sleep rules, so as to ensure that you fall asleep at a fixed time, keep the biological clock synchronized with time. In addition, sleeping too much or sleeping too little is not good for your health, so it is best to sleep regularly.

Clause. 2. Appropriately relieve stress.

Most people are under mental stress, from work or family, stress makes people insomnia, however, it is only when the mind is calm that it is conducive to falling asleep, mental stress can lead to many negative emotions that make us insomnia, it is essential to relieve the stress day after day before falling asleep. And by meditating and doing something you enjoy, it's a great way to relieve stress and promote a restful night's sleep. A short period of meditation clears the load of your mind and reduces stress, unloading your mental load and allowing you to sleep peacefully.

Clause. 3. Keep playing sports.

If you do a moderate amount of physical activity during the day, even if you only do calisthenics in the office, you will feel tired and calm at night, and you will be full of energy when you wake up the next morning. Lack of exercise can lead to sleep problems, and if you are still energetic before bed, you may wake up in the middle of the night. Therefore, it is crucial to ensure adequate physical activity during the day.

It should be noted that although exercise is essential, do not do intense exercise before bedtime, which will give the adrenaline rush and will make it impossible to fall asleep.

Clause. 4. Maintain a reasonable diet.

Diet is an important factor to consider, it is important, a poor diet can lead to chronic kidney failure, which can lead to many diseases, including sleep problems, it is better not to eat before bed, but it is not good to sleep hungry either. It is essential to pay attention to your daily diet, drinking less coffee, smoking, nicotine and caffeine will not only affect daily sleep, but also cause insomnia.

Clause. 5. Help you fall asleep by **.

**A great way to relax your mind and help you sleep, there are many melodies that are helpful for quieting, **gentle** to help relax and induce drowsiness, let these calm and soft sounds soothe your nerves and help you sleep more.

All in all, these methods can effectively promote and improve your sleep, and the sleeping environment also determines the quality of sleep, creating a comfortable environment can help you sleep well.

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.

The occurrence of insomnia is related to lifestyle, mental and psychological factors, so insomnia can be alleviated by improving the environment, adjusting lifestyle, dietary therapy, medication and other methods. When insomnia seriously affects normal work and life, it is necessary to seek medical attention in time.

1. Improve the environment: create a comfortable sleeping environment can alleviate insomnia, keep the temperature and humidity in the bedroom appropriate, the room temperature is generally about 24 degrees Celsius, and the humidity is about 60%.

2. Adjust your lifestyle: Adjusting your lifestyle can alleviate insomnia, try to avoid falling asleep during the day, and do more exercise, such as brisk walking, cycling, etc., which can make the body feel slightly fatigued and help you fall asleep at night. Before falling asleep, you should pay attention to avoid strenuous exercise such as skipping rope and running, or ** film and television dramas that are easy to lead to mental tension and excitement, you can listen to soothing **, so that the mind is in a relaxed state, or soak your feet in hot water, which helps relieve physical fatigue and help you fall asleep, in addition, you can also drink a glass of warm milk before going to bed to help you fall asleep, but you should avoid drinking stimulant drinks such as coffee and strong tea;

3. Dietary therapy: Foods with high tryptophan content such as milk and millet can help relieve insomnia, because tryptophan is a substance that can inhibit nerve excitation and help improve sleep. You can also eat lotus seed and lily porridge, etc., Chinese medicine believes that lotus seeds, lilies and other foods have the effect of clearing the heart, nourishing the spleen and calming the nerves, and can promote sleep;

4. Drugs**: Taking some sleeping pills in the short term can help relieve insomnia and adjust the sleep cycle, but it must be used under the guidance of a professional doctor. For patients with anxiety and depression symptoms, the use of sleeping pills should be extremely cautious.

Long-term insomnia is harmful to the body, which can easily lead to memory loss, lack of concentration, sleepiness during the day, and may also cause endocrine disorders, decreased immunity and a series of problems. Therefore, if insomnia is present, it is important to adjust it as soon as possible, and if necessary, seek medical examination and**.