What to do if you can't sleep well. Good returns, extra points

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Treatment of insomnia with "anti-intention"

The theoretical assumption of "reverse intention" therapy is that the person seeking treatment changes his attitude towards a certain behavior in a deliberate way, so that the inappropriate emotional state accompanying the behavior is separated from the behavior, thus achieving the purpose of treatment.

For an insomniac, when the therapist adopts reverse intention therapy, the method is to make him stay awake intentionally, lie in bed, watch TV, read books and newspapers, stay awake all night, and engage in normal activities as usual during the day. After this treatment for several days, when the seeker can't resist the need of sleep anyway, after supplementary sleep, let the seeker return to normal work and rest time. Another example is the treatment of facial muscle habitual twitch disorder, which allows patients to actively contract facial muscles and set a higher frequency until they feel tired. And make it operate repeatedly every day, and after repeated training, the purpose of gradually eliminating habitual convulsions can be achieved.

This method can also be used to treat bad family relationships. For example, husband and wife should stimulate each other with cruel words every day and punish each other with threats, retaliation and other means. For this inextricable vicious circle of family relations, when using reverse intention therapy, opposing couples are required to finish the specified "homework" meticulously every day, and they must quarrel for an hour or two before being allowed to end. Ask them to take the initiative to make excuses, search for bad blood in previous lives, and treat them as shells in a war of words until they are exhausted before they are willing to call a truce. Expose the weakness of human behavior from the opposite direction.

Reverse intention therapy can be carried out by the treatment seekers themselves, and it can also help the treatment seekers quickly overcome the fears caused by specific life events, such as boss interviews, job interviews, exam stage fright and so on.

Selected manuscript: Yao

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Diet therapy for insomnia

Insomnia patients in today's "medicine tonic is not as good as food tonic", if appropriate diet prescription is adopted, in addition to adverse reactions, there is a certain hypnotic effect. Now I'd like to recommend some simple dietary remedies for you to choose from:

Pig heart 1, Ziziphus jujuba seed, Poria cocos15g, and polygala tenuifolia 5g. Cut the pig heart in half, wash it, put it in a clean pot, then put the washed Ziziphus Spinosae seed, Poria cocos and Polygalae together, add a proper amount of water, put it on the fire, boil it with strong fire, skim off the foam, and simmer it with low fire until the pig heart is cooked. Every day 1 dose, eat heart and drink soup. This soup has the functions of nourishing blood, nourishing heart, benefiting liver and calming nerves. Can be used for treating palpitation, anxiety, insomnia, dreaminess, and hypomnesis caused by deficiency of heart, liver, and blood.

Take 5g of Gastrodia elata, japonica rice 100g, 25g of chicken, 50g of bamboo shoots and carrots, fragrant taro 1, soy sauce, cooking wine and proper amount of sugar. Soak gastrodia elata for about 1 hour to soften it, then cut chicken into pieces, and cut bamboo shoots and washed carrots into small pieces; Peel taro, wash it with clear water to make it fragrant, and cut it into filaments. Wash the japonica rice, put it into the pot, add seasonings such as vermicelli and sugar, and cook it into thick rice with low fire, once a day, for lunch or dinner. This meal has the effects of strengthening the brain, strengthening the body, calming the nerves and sleeping. Can be used for treating dizziness, insomnia, dreaminess and amnesia.

Longan rock sugar tea longan meat 25g, rock sugar 10g. Wash the longan pulp, put it in a teacup with rock sugar, boil the water, cover it for a while, and drink. Every day 1 dose, drink water, add boiled water to water, and finally eat longan meat. This tea has the functions of nourishing the heart, strengthening the spleen, calming the nerves and improving intelligence. It can cure excessive thinking, listlessness, insomnia, dreaminess, palpitation and forgetfulness.

Polygala jujube porridge 15g, fried Ziziphus jujuba seeds 10g, and japonica rice 75g. Wash the japonica rice, put it into an appropriate amount of water pot, add the washed polygala tenuifolia and Ziziphus jujuba seeds, boil with strong fire, and then turn to low fire to cook porridge, which can be eaten at night. The porridge has the effects of calming the heart, tranquilizing the mind, strengthening the brain and improving intelligence, and can be used for treating symptoms such as fright, insomnia and amnesia caused by blood deficiency in the elderly.

Baimai Anshen Drink contains 25g of wheat, 20g of lily, 0g of lotus seed15g, 10g of Polygonum Multiflori Radix15g, 2g of jujube and 6g of licorice. Wash wheat, lily, lotus seed, Polygonum multiflorum Thunb, jujube and licorice respectively, soak in cold water for half an hour, pour into a clean pot, add water to 750 ml, boil with strong fire, and then cook with slow fire for 30 minutes. Filter the juice, keep it in a thermos, stew it twice, put it together and drink it at any time. The beverage has the effects of invigorating qi, nourishing yin, clearing away heat and calming the nerves. Can be used for treating mental disorder, vexation, dryness, insomnia, dreaminess, palpitation, shortness of breath, hyperhidrosis, etc.

Stewed Semen Platycladi 15g, Pork Heart 1, appropriate amount of refined salt, appropriate amount of cooking wine, appropriate amount of soy sauce and appropriate amount of onion slices. Wash the pig heart, cut it into thick slices, put it in a pot with appropriate amount of water together with the leaves of Platycladus orientalis, add cooking wine and refined salt, stew it on low heat until the pig heart is soft and rotten, and then add soy sauce and chopped green onion. Eat with meals. This soup has the effects of nourishing the heart, calming the nerves and relaxing the bowels. Can be used for treating palpitation, anxiety, insomnia, and dreaminess caused by deficiency of heart blood.

25g of longan Euryale seed porridge, 0g of glutinous rice100g, 20g of Ziziphus jujuba seed and 20g of honey. Wash glutinous rice and Euryale ferox respectively, put them into a proper amount of water pot, add longan, bring to a boil over high fire, turn to low heat and cook for 25 minutes, then add jujube kernels and cook for 20 minutes, and add honey before eating. Take it twice in the morning and evening. This kind of porridge has the functions of strengthening brain, improving intelligence, tonifying kidney and solidifying essence. Can be used for treating senile neurasthenia, mental retardation, liver and kidney deficiency, etc.

Gynostemma pentaphyllum 15g, 8 red dates. Wash them separately, put them in a proper amount of water pot and cook them on low heat for 20 minutes. Every day 1 dose, eat dates and drink soup. This soup has the functions of strengthening brain, improving intelligence, calming the heart and calming the nerves. Can be used for treating mental fatigue, anorexia, insomnia, amnesia, frequent micturition at night, etc.

Selected manuscript: Yao

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Psychology teaches you how to deal with insomnia.

Psychological clinics often receive visitors who are troubled by insomnia. Most of them have the same characteristics: sensitive personality, suspicious, lack of self-confidence, stubbornness, indecision, perfectionism and anxiety. I always worry about headaches, inattention and memory loss caused by occasional insomnia. They go to work listlessly every day, complaining, "Alas! Didn't sleep well last night! I can't work today! " At night, they always try their best to make themselves "think nothing today and have a good sleep!" " However, contrary to expectations, the more you want to sleep well, the more you can't sleep, forming a vicious circle. Some of them tried many methods, such as taking medicine, practicing qigong, listening to music, or trying to control their own thoughts, but the results didn't work. The methods taught by psychologists were quite different from those they used before.

First of all, don't regard sleep as very important in values. Sleep is the best way to rest the brain and body, but physical labor and exercise are another best way to relax. If you didn't sleep well the night before, you can take a hot bath in the morning and go out for exercise, just as energetic. Insomnia patients often think that sleep is the most important thing in life, and all they think about is how to sleep well. He doesn't understand that sleep is to ensure health, health is to work, and work is not to sleep, which means that sleep is not the goal of life. In addition, people only need 2-4 hours of deep sleep every day, and others sleep in their dreams. If people really stay up late, they will have a nervous breakdown for 3 days and die for 5 days. However, some people say that they haven't slept much for many years, but their thinking is still normal, so their insomnia problem is not as serious as expected, and people should believe in their vitality.

Secondly, sleep is also a natural reaction of the human body. If you are sleepy, you want to sleep. Don't be artificially controlled. The more you stop thinking, the more paranoid you will become. You should adopt a natural attitude: I want to go, I'm not going to sleep today! As a result, when you can't control your emotions and thoughts, you will naturally fall asleep after 20 minutes. So are fears and anxieties. Some people are particularly afraid of not being able to sleep, and some people are always afraid of waking up in the middle of the night and finding it difficult to sleep. The more afraid they are, the more awake they are, and the more nervous they are about themselves, resulting in a vicious circle. Normal people will wake up in the middle of the night for various reasons. The difference is that normal people have no thoughts of fear and exclusion, do not reflect and hate themselves, and fully accept their natural state, thus relaxing.

Thirdly, many insomniacs always feel that they don't get enough sleep at night, so they should make up for it whenever they have time. The more they sleep during the day, the more they can't sleep at night, and they are not in the mood to participate in hobbies. The correct way is to take part in outdoor sports activities to relax yourself, especially before going to bed, and don't let your brain be in a state of excited thinking. We should do some simple and boring physical activities, such as walking, climbing stairs, skipping rope, washing clothes and mopping the floor. Feel tired, go to bed when you are sleepy, and then go to sleep with a natural relaxation state.

Selected manuscript: Yao

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Four ingenious ways to overcome insomnia

First, establish a sleep schedule.

Your body has an internal biological clock, and it needs everything to be arranged in order. Experts say that you get up at the same time every morning, even on weekends, which may be the most important step to establish your good sleep habits, because exposing yourself to light at the same time actually sets the alarm clock in your brain. Experts say that once this clock is set and works, at some time in the evening, it will lead to another aspect of the brain, that is, it will start to feel sleepy, which provides a good foundation for you to fall asleep. Therefore, you should first adjust your biological clock in the morning, get up at the same time every day as far as possible, and don't stay in the dimly lit bedroom after getting up. You should get up for a walk or have breakfast in front of a sunny window.

Second, limit your bedroom behavior.

Experts say that watching TV, planning tomorrow's schedule, solving problems and reading with your spouse will all be related to your energy. For some people, these activities can prepare for sleep, but if your sleep quality is not good, then you should strictly limit your actions in the bedroom and do nothing but sleep.

Third, absolutely separate sleep from energy.

If you often find yourself in high spirits for a long time after lying in bed, then you will worry about how to sleep and even worry that tomorrow's work will be affected. So the pressure on you to have a good sleep is even greater. If you are an alarmist, and the time you spend lying in bed at night is the time when your thoughts wander freely, then you should take 30 minutes of "alarmist time" from your daytime plan alone. During these 30 minutes, you should write down your worries and your action plan. If these troubles come to you again when you sleep at night, then you can tell yourself, "I have thought about these problems during the day and solved them. Now I absolutely don't have to think about them." Lying down, feeling low and not sleepy,/kloc-what should I do if I don't fall asleep for 0/5 minutes? Experts say that in this case, you should get up. After getting up, you should avoid stimulating activities, such as reading newspapers and interesting books. Instead, you should watch TV scenery films or boring things. Only when you feel sleepy can you go to bed. If you can't sleep and don't get enough sleep at night, don't sleep in the morning. Generally speaking, it is better to go to bed when you are obviously sleepy.

Fourth, let your body temperature have a normal law.

Even a slight change in your body temperature will play an important role in your biological rhythm. Generally speaking, sleep often occurs after hypothermia. Under normal circumstances, the rise and fall of body temperature is related to the degree of light. If there is something wrong with the thermostats in your body, they will be independent and will not obey the influence of light. They will be energetic when the light is dark, but they will be sleepy when the light is bright, so you will have problems sleeping.

Insomnia is not insurmountable. Take a closer look at your habits, do some useful work and establish good habits as much as possible, then you can sleep better every night from tonight.

Selected manuscript: Yao

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How to improve sleep quality

Many things will affect the quality of sleep. Dr. holger Hein, Dean of Dorf Sleep Disorder Treatment Hospital in Grosshans, Germany, put forward six good suggestions to improve sleep quality.

Keep your feet warm: The results show that women with cold feet have worse sleep quality than women with comfortable and warm feet. Dr. Hein suggested wearing thick socks to sleep.

Don't open the window: allergic substances and noise that affect sleep enter the bedroom through the open window. Hein suggested: close the window and sleep.

Don't clean at night: Sprays and chemical cleaners used to clean rooms may irritate the respiratory tract, thus affecting sleep. Hein suggested cleaning the bedroom only in the morning.

Only tulips can be put in the bedroom: there can't be flowers in the bedroom, because it will cause allergic reactions. Hein suggested that only tulips are allowed in the bedroom, and tulips will not cause allergic reactions.

Wipe off cosmetics: sleeping with cosmetics can cause skin inflammation. People who wear perfume at night should consider the possibility of asthma.

Sleep more 15 minutes every day: Dr. Hein mentioned a new scientific research achievement: women need more 15 minutes of sleep than men.

Selected manuscript: Yao

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How can I sleep well?

To have a high quality sleep, please pay attention to the following factors.

If the biological clock gets up on time every day, basks in the sun regularly in the morning, and weekends are no exception, then the biological clock will run on time, which is the most critical to improve the quality of sleep.

Light-related body temperature fluctuation also affects human biological rhythm. When the temperature drops, drowsiness will come soon. When the temperature regulation is out of control, sleep will lead to people's livelihood disorder. Take a bath before going to bed and do aerobic exercise for 20 minutes before going to bed, and your body temperature will drop before going to bed.

Some people do not feel bad sleep subjectively after eating a lot of coffee, chocolate, cola and tea, but experiments have confirmed that their deep sleep has been affected. Although alcohol can help sleep, it will release a natural stimulant during metabolism, which will destroy sleep in the middle of the night.

Noisy people are often exposed to some noise. After a long time, they get used to this environment, but it will reduce the time of deep sleep, so try to avoid noise interference.

In addition, for people who are prone to insomnia, they should only go to bed if there is a sleeping room. The result of going to bed early is often "haste makes waste", which will only increase psychological pressure. In some cases, going to bed late and getting up early can help improve the quality of sleep.

Selected manuscript: Yao

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A hard mattress and a soft quilt will give you a good sleep.

If you want to have a good sleep, you must choose your bedding scientifically. First of all, the mattress should not be too soft. Generally speaking, people turn over 20-30 times a night. Especially when you are just asleep, or when you are not familiar with sleep, turning over can promote sleep. The mattress is too soft to turn over freely, which will disturb a comfortable sleep. The quilt should be soft and light. A thick quilt will prevent sweating and oppress the heart. If the quilt is heavily pressed on the body, the muscles will be difficult to relax, making people feel tired and prone to nightmares.

Selected manuscript: Yao

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Insomnia is one of the most common sleep disorders, and almost everyone has experienced insomnia. With the development of society and the acceleration of life rhythm, the incidence of insomnia is on the rise. According to statistics, about 30% of adults suffer from insomnia.

Sleep or awakening is a normal physiological process, but it is not an activity that people can completely control independently, but a passive process. Unlike the human body, some activities can be done according to human will. People who suffer from insomnia often find it difficult to induce their teachers to fall asleep and feel distressed. In fact, early mild insomnia can often benefit from self-regulation, which can be summarized as follows:

(1) Normal and natural mentality. There is no need to worry too much about insomnia. The more nervous you are, the more you force yourself to sleep, and the result is counterproductive. Some people are so nervous that they can't sleep for days on end. They think that if the brain goes on like this, it will not be short-lived and will get sick. Excessive anxiety caused by this kind of worry is more harmful to sleep itself and its health.

(2) Find and eliminate the causes of insomnia. There are many factors leading to insomnia, which have been mentioned before. With a little attention, it is not difficult to find. If the cause is eliminated, insomnia will heal itself. For insomnia symptoms caused by the disease, seek medical advice in time. Can't think that insomnia is just a minor problem, not a disease, delaying treatment.

(3) Physical and mental relaxation is beneficial to sleep. Take a walk outdoors before going to bed, relax yourself, take a bath or soak your feet with hot water before going to bed, which is conducive to smooth sleep. There are many specific ways to induce people to fall asleep, such as relaxation exercises, which have been circulated among the people and can be used. In addition, two simple methods are introduced:

(1) Close your eyes and be quiet. After going to bed, close your eyes first, then open your eyes slightly to keep in touch with the outside world. Although mental activity is still in operation, the tension of sympathetic nerve activity has been greatly reduced, which induces the human body to gradually enter a sleepy state.

(2) Ming and Ancient Heaven Method. After going to bed, lie on your back and close your eyes, cover your left ear with your left palm, cover your right ear with your right palm, and tap the back of your head with your fingers to make it hear the whirring sound. The number of bounces until you feel slightly tired. After you stop bouncing, your head will slowly get close to the sleeping pillow, and then it will naturally be placed on your sides, and you will soon fall asleep.

(4) Sleep induction. Listening to plain and rhythmic sounds, such as the sound of trains running, the chirping of crickets, the sound of dripping water and the sound of falling spring rain, or music hypnosis tapes, is helpful to sleep and can also establish conditioned reflex to induce sleep.

(5) drink hot milk. Drinking a cup of hot milk with sugar before going to bed can increase the secretion of insulin, increase the entry of amino acids into brain cells and promote the brain to secrete serotonin for sleep. At the same time, milk contains a small amount of morphine-like substances, which has the effect of calming and calming the nerves, thus promoting the human body to sleep peacefully.

(6) Appropriate sleeping position. Of course, the sleeping position is comfortable and can vary from person to person. However, it is better to sleep on your side. Cao Cishan, a health care expert, pointed out in Sleep Tactics: "Lie on the left side and bend your left foot, bend your left arm, hold your head with your hand, stretch your right foot, and put your right hand between your right thighs. The right bit is the opposite. " This sleeping position is conducive to relaxing the whole body and sleeping soundly.

(7) If you are tired and have difficulty sleeping, you may wish to eat apples, bananas, oranges, oranges, pears and other fruits. Because the fragrance of this fruit has a calming effect on the nervous system; The sugar in fruit can inhibit the cerebral cortex and make it easy to fall asleep.

(8) If insomnia is caused by being away on a business trip and not adapting to the environment, first of all, you should be mentally prepared, take the initiative to adjust and get ready, and don't sleep well because of nervousness. At the same time, you can also use the above methods to help sleep, so as to avoid insomnia.

With the above methods, you can fall asleep without talking or thinking; Sleep first, then sleep, that is, don't use your brain too much before going to bed, eliminate all distractions after going to bed and keep quiet; In addition, paying attention to quiet bedroom environment, fresh air and suitable bed can improve the quality of sleep. Have a good sleep and get up naturally refreshed.

I wish you get rid of insomnia as soon as possible and sleep till dawn! ! !

Modern medical scientists have confirmed that dietotherapy is the best way to treat insomnia, which is superior to sleeping pills and has no side effects. Here are some trial examples:

(1) A spoonful of vinegar, poured into a cup of cold boiled water, can hypnotize and sleep soundly.

(2) For people who often suffer from insomnia, it is effective to cook porridge with lotus seeds, longan, lily and glutinous rice (millet).

(3) Those who suffer from insomnia due to blood deficiency can often take lotus root powder, or simmer lotus root with small fire and add honey to eat it in moderation; You can also use longan pulp 10g, 5 red dates and steamed eggs 1 piece, once a day 1 time.

(4) For those with guilty conscience, excessive sweating and insomnia, cut a pig heart, add 25g of ginseng and 25g of angelica, steam together, remove the medicine, eat pig heart and drink soup, and the effect is good.

(5) Insomnia caused by hypertension can be hypnotized by taking 50g banana root and 0/00g lean pork/kloc-0.

(6) palpitation and insomnia patients, take 50g of banana root and 0/00g of lean pork, and cook them together, so they can fall asleep.

(7) Patients with neurasthenia and insomnia should take a tablespoon of lettuce pulp and dissolve it in a glass of water. Because this milky white juice has the effect of calming the nerves and has a certain hypnotic effect.

(8) Eat an apple before going to bed. Or put a peeled or cut citrus on the bedside table, so that people with insomnia can smell its fragrant smell, which can calm the central nervous system and help them fall asleep.

(9) Mash an appropriate amount of onion, put it in a bottle and cover it. Put it on the pillow before going to bed and smell it. I usually fall asleep after a while.

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