Insomnia can not be ignored, causing various diseases, what are the ways to regulate?

We all know that if a person often stays up late or has a serious lack of sleep time, then his body will also have a series of related feedback. Moreover, scientific studies have shown that if a person sleeps less than five hours a day for a long time, then he has a much higher risk of heart disease and diabetes than other ordinary people, and he will also have a great risk of mental illness such as depression and bipolar disorder. Therefore, it is really important to ensure that you have enough sleep time, and insomnia is definitely a very harmful condition for our body.

So when we have insomnia, what kind of methods should we use to adjust?

1. Keep your mind calm.

Usually, if we have insomnia, most of them may be due to our own mental stress. So, when it's like this, we have to keep our hearts absolutely calm, or relatively calm. Only in this way can we fall asleep as soon as possible.

Otherwise, if we allow our thoughts to continue to be disordered, then it is very likely that our insomnia will spread indefinitely. There is even a high risk of developing some mental illnesses such as depression.

2. Read some non-entertaining books.

If we encounter insomnia and can't calm down our hearts as soon as possible, then we can read some non-entertaining books at this time, why are they non-entertaining books? Because if we watch something interesting that will attract our own interest, then it will cause our cerebral cortex to produce a more persistent excitement, and it will be more difficult to fall asleep.

Usually maintain a good schedule, if you don't sleep well, you can change to other pillows made of dried flowers.

Insomnia is mostly a mental problem, it may be too much stress, go out for a walk with your family, go for a walk, relieve your own stress, and without pressure, the probability of insomnia will be reduced.

Insomnia can cause cardiovascular and cerebrovascular diseases. Even depression. Reasonable pressure relief. Don't get emotional before going to bed.

Don't do strenuous exercise 4 hours before going to bed, read a book for a while before going to bed.

Keep in a good mood and can read some entertaining books.

Insomnia can be exercised before bedtime, and a tired body can help sleep.

Hello everyone, we have people who can sleep a lot as soon as they dip their pillows, and they can sleep until dawn, and some people sleep until three or four o'clock in the morning, and wake up, if you want to sleep again, you can't sleep, so some people sleep so easily, some people sleep so hard, so what can help us improve insomnia.

In fact, there are many reasons for not being able to sleep, in general, it is caused by excessive mental pressure or excessive fatigue, especially for us modern people, whether it is in life or work, the pressure is very large, if the long-term mental pressure is high, it is easy to lead to neurasthenia and this situation, and then it will cause sleep problems, sleep difficulties, a line and so on.

Some people because of long-term work pressure, fast pace of life, and the brain, and long-term high-speed work state, over time, the human body, will not be able to bear, when the body appears excessive fatigue, will also affect our sleep quality to a certain extent. So what can be done to help us improve this situation of waking up from sleep? Insomnia is the process of resting the conscious mind, activating the subconscious, and constantly exercising the coordination ability of the two.

Here are some things you can try.

First, drink a glass of milk before going to bed, milk has a certain effect of calming the nerves and helping us sleep to a certain extent, because milk is rich in amino acids, proteins, and calcium, which can nourish the cranial nerves, and at the same time promote the brain to be in a relaxed state and help us sleep better.

Second, for insomnia, Chinese medicine believes that we should first replenish qi and blood, regulate internal organs, and achieve the coordination of the five organs, so as to achieve the purpose of improving sleep. Therefore, for insomnia, medicine is not as good as food. Listen to some shows that make you relax, some people will choose to watch dramas, some people choose to listen to audio, some people choose to listen to lullaby, everyone feels a different feeling of relaxation, so you need to find your own way to relax, I like to take hot baths and fantasize about a wish-come-come episode.

Third, find a psychological coach to coach something that can't be put down, or find a hypnotist to solve the inner confusion, my previous client had insomnia since the beginning of high school as soon as he took the exam, and he couldn't help it after college, so he was afraid of exams since he was a child.

It may be that you are very anxious, or that your psychological pressure is very high, and sometimes it will affect your mental state. Be sure to drink a little milk, and be calm before going to bed, you can turn off your phone in advance, and don't always play with your phone for a long time.

It may be that you are very stressed, and at this time you should be active**, you can adjust your daily diet, and then you can drink a glass of milk before going to bed.

1. Develop good living habits. People with insomnia should live a regular life, change bad behaviors that affect sleep, and do not drink alcohol before going to bed, and do not drink strong tea and coffee; 1-2 hours before bedtime, do not do mental activities that are easy to cause psychosomatic excitement; Actively regulate your emotions and create a good environment for falling asleep; Regular sleep schedules and moderate exercise in the afternoon or evening can effectively improve sleep.

2. Drugs**. Drugs are a common means of insomnia, and before using sleeping drugs, detailed clinical examination and laboratory tests should be carried out; Find out the cause of the disease and insomnia, and then consider how to choose sleeping medications. Taking different types of sleeping medications can make insomniacs fall asleep more easily, wake up less often, and sleep longer.

However, the use of sleeping pills for a long time is not good for the human body.

3. Psychology**. It is one of the most important methods of insomnia, maintaining a happy and healthy mood, paying attention to sleep mental hygiene, is very important for insomnia. Insomniacs often care too much about sleep, resulting in bad autosuggestion, exacerbating tension, anxiety and restlessness, making themselves in a state of chronic emotional arousal, the more afraid they are of not sleeping well, the more likely they are to be nervous and anxious, and the more difficult it is to fall asleep or wake up more easily.

Therefore, the key is to free the patient from the constraints of undesirable autosuggestion, to make him aware of the dangers of autosuggestion, and to encourage the patient to adopt self-relaxation training, while explaining that dreaming is a normal physiological activity.

To carry out psychological adjustment to eliminate, the fear of insomnia, this is the basis of the first, do not think too much about insomnia, usually maintain a relaxed mood, communicate with others, and learn to relieve their own pressure.

The treatment of severe insomnia disorders is to change lifestyle habits, improve sleep quality as much as possible, and promote sleep. You can increase the number of foods that help you sleep in your diet.

There are two main points in the regular work and rest, the time to get up in the morning should be relatively fixed, it is generally recommended to set a suitable time for work and life between 5-7 o'clock, and insist on getting up at this time, regardless of holidays or other circumstances, it is okay to get up at this time.

Hello. You can consider taking Chinese medicine to call Lu Li, I don't sleep well, I took Chinese medicine for a while, and now I sleep longer than before, and the quality of Kai See's sleep is much better, and it is not so sleepy to fall asleep.

For those who have seriously lost their sleep, you should adjust your emotions well, chat with colleagues during the day, walk around, visit supermarkets and shopping malls, drink some pure milk before going to bed at night, and drink a warm smile.

For long-term severe insomnia disorders, the following treatment methods are recommended:

The first point is to carry out psychological adjustment, eliminate the fear of insomnia, this is the basis of the first, do not think too much about insomnia, usually maintain a relaxed mood, communicate with others, and learn to relieve their own pressure.

The second point is to develop good sleep habits, go to the bedroom after feeling sleepy at night, don't engage in things that have nothing to do with sleep in the brother's fast selling bedroom, no matter what the night sleep is, be sure to get up on time in the morning.

Thirdly, it is also important to change bad habits, do not smoke, do not drink.

Fourth, patients can take some Chinese patent drugs with calming effects, and if necessary, benzodiazepines sedative-hypnotic drugs can be used under the advice of doctors**.

The above plan is only for Changbi's reference, please combine your own situation with the guidance of a professional doctor for the specific use of drugs.