Excuse me: What are some ways to relieve poor sleep?

Insomnia is a common sleep disorder. It can be secondary to physical factors, environmental factors, neuropsychiatric diseases, etc. This disease is the so-called primary insomnia caused by mental stress, anxiety, fear, and worry about insomnia. The symptoms are characterized by difficulty falling asleep, not sleeping deeply, being easily awakened, waking up early, having many dreams, and being tired or lacking a sense of wakefulness after waking up. Sleepiness during the day can seriously affect work efficiency or social functions.

Usually the onset of insomnia occurs at least three times a week and lasts for more than one month.

In order to distinguish different time stages of insomnia, insomnia is divided into three forms: difficulty falling asleep, unstable sleep state, and early awakening.

1. Maintain a good attitude of optimism and contentment. Have a full understanding of social competition, personal gains and losses, etc., and avoid psychological imbalance caused by setbacks.

2. Establish a regular daily life system and maintain people's normal sleep-wake rhythm.

3. Create a conditioned reflex mechanism that is conducive to falling asleep. For example, taking a hot bath half an hour before going to bed, soaking your feet, drinking a glass of milk, etc., as long as you persist for a long time, you will establish a "sleep conditioned reflex".

4. Moderate physical exercise during the day can help you fall asleep at night.

5. Develop good sleep hygiene habits, such as keeping the bedroom clean, quiet, away from noise, light stimulation, etc.; avoid drinking tea, alcohol, etc. before going to bed.

6. Self-regulation and self-suggestion. You can play some relaxing activities, or you can count repeatedly. Sometimes a little relaxation can help you fall asleep faster.

7. Limit sleep time during the day. Except for the elderly who can take a nap or nap during the day, naps or naps should be avoided, otherwise they will reduce drowsiness and sleep time at night.

In addition, for some patients with severe symptoms, sleeping pills or small doses of anti-anxiety and depressant drugs should be prescribed in a short-term and appropriate amount under the guidance of a doctor. This may result in faster, better treatment results.

Recipes for insomnia

10 grams each of Codonopsis pilosula, Atractylodes macrocephala, Angelica sinensis, Poria root, Polygala root, longan meat, and tangerine peel, 12 grams of roasted astragalus, 15 grams of fried jujube kernels, and 30 grams of Polygonum multiflorum vine. Grams, 6 grams each of Acosta and Zhigancao.

[Usage] Decoction in water and take.

[Indications] Insomnia and heart and spleen deficiency.

1. Experience Recipe

1. Massage acupoints to treat insomnia

Massage a group of acupoints: Baihui, Taiyang, Fengchi, Yifeng, Hegu, Shenmen, Neiwaiguan, Zusanli, Sanyinjiao , Yongquan. The number of massages is based on the degree of insomnia. If you have insomnia, you should massage a few times less, and if you have insomnia, you should massage a few times more. Immediately after the massage, choose a comfortable sleeping position and you will fall asleep in about 10 minutes. If you still can't fall asleep, you can continue to massage once and fall asleep.

2. Please drink a glass of water every morning.

After washing up every morning, drink a glass of warm water, which is equally effective against colds, internal heat, dry stools and other diseases.

3． It is best to sleep on two pillows, with a soft top and a hard bottom.

It is suitable to use two pillows. The height of each pair should not exceed 8 cm, and the top is soft and the bottom is hard. The soft pillow on top makes it easy to adjust the position for comfortable sleep. The hard pillow below is mainly used for height support. Use such a pillow to sleep comfortably and relieve fatigue quickly.

4. Soaking Ganoderma lucidum in white wine can cure insomnia

The raw materials are one pound of white wine and half a tael of Ganoderma lucidum; wash the Ganoderma lucidum with water, put it in a liquor bottle, and seal it tightly; the wine will gradually turn red in color, and you can drink it within a week. When eating in the evening or before going to bed, you can drink up to about 5 yuan according to your drinking capacity. If you don't usually drink, you can drink less.

5. Rubbing Yongquan Point to Treat Insomnia

When you are lying in bed and unable to fall asleep, place the sole of one foot on the big toe of the other foot and make a rubbing motion until the sole of the foot If it gets hot, switch to the other foot. By alternating like this, your brain's attention will be focused on your feet. After a long time, people will become tired, feel sleepy, and want to fall asleep. If persisted for a long time, it can also play a health care role.

6． Use cypress leaves as a pillow for a good night's sleep.

Pick some cypress leaves, wash them and dry them, and put them into a pillow. The cypress leaf pillow also has a refreshing fragrance under the head, which makes people feel comfortable and has a calming and sleeping effect.

7. Fresh peels can help you sleep well

Put 50-100 grams of fresh orange peels, pear peels, and banana peels into an unsealed bag. Put it next to your pillow at night before going to bed.

When you go to bed, you will smell the aroma of the peel, which will make you fall asleep peacefully.

8.． Jujube with red core treats insomnia

Wash the red core, dry it, and pound it into pieces (you can seek help from a traditional Chinese medicine store). Each dose is 40 grams, add 7 torn jujubes, add a little sugar, add 400 grams of water, fry in a casserole over warm fire for 20 minutes, the poured out soup can be divided into 3 portions. Take it warmly half an hour before going to bed every night. It has good effect and no side effects.

9. Eating garlic can cure insomnia

Eat two cloves of garlic every day after dinner or before going to bed. I have never been used to eating garlic, so I cut the garlic into small pieces. Take with water.

10. Fresh peels can help you sleep well

Put 50-100 grams of fresh orange peels, pear peels, and banana peels into an unsealed bag. Put it next to your pillow at night before going to bed. Helps you sleep.

2. Therapeutic Recipe

Porridge with wild jujube kernels

Ingredients: 15 grams of ground jujube kernels and 100 grams of japonica rice

Preparation: First cook the porridge with japonica rice. When it is cooked, add the ground wild jujube kernels and then cook.

Usage: Take on an empty stomach.

Effects to calm the mind and calm the mind. Suitable for palpitations, insomnia, dreaminess, and upset.

Yangmi porridge

30 grams of raw material, 10g of pinellia, to prepare the pinellia.

To make, first fry the pinellia to remove the residue, then add the rice and cook it to make porridge.

Usage: Take on an empty stomach.

Effects and stomach sleep. It is suitable for people with insomnia caused by stagnant food and stomach discomfort.

Polygala lotus powder porridge

Ingredients: Polygala 30g, lotus seeds 15g, japonica rice 50g

Preparation: First, soak Polygala, remove the carpel and lotus seeds and grind them into powder. Then cook the japonica rice porridge, add polygala root and lotus seed powder when it is cooked, and then boil it for a while or two.

Usage as desired.

Effects: tonify the central nervous system, benefit the mind and will, and improve the ears and eyesight. Suitable for forgetfulness, restlessness, insomnia and other diseases.

Millet porridge

Ingredients 50 grams of millet 1 egg

To make the porridge, first boil the millet, extract the juice, then add the eggs and cook briefly.

Usage: Soak your feet in hot water before going to bed, drink this porridge, and then fall asleep.

Effects to nourish the mind and calm the mind. Used for insufficiency of heart, irritability and insomnia.

Millet and jujube kernel porridge

Ingredients: 100 grams of millet, 15 grams of jujube kernel powder, 30 grams of honey

Make millet porridge, wait until cooked, add jujube kernel powder, Stir well.

Usage: When consuming, add honey and take 2 times a day.

Effects: nourishing the spleen, moistening dryness, calming the mind and calming the mind. Treats poor appetite, restless sleep at night, and dry stool.

Baiziren porridge

Ingredients: 10~15g baiziren, 50~100g japonica rice, appropriate amount of honey

For preparation, first remove the skin, shell and impurities from the baiziren , mash it, and cook porridge with japonica rice. When the porridge is about to be cooked, add bee

honey and boil it for a while or two.

Usage: Take 2 times a day, 2 to 3 days as a course of treatment.

Effects: moisturizing the intestines and laxative, nourishing the heart and calming the mind. It is suitable for palpitations, insomnia and forgetfulness, long-term constipation or senile constipation.

Nocturnal Vine porridge

Ingredients: 60 grams of Nocturnal vine, 50 grams of japonica rice, 2 jujubes, an appropriate amount of white sugar

Preparation: Soak Nocturnal vine in warm water for a while. Add 500 grams of water, decoct about 300 grams of concoction, add japonica rice, sugar, and jujube, add 200 grams of water and fry until the porridge is thick, cover tightly and simmer for 5 minutes.

Usage: Take it while it is hot, 1 hour before going to bed every night, and take it for 10 days as a course of treatment.

Effects: Nourishing blood and calming the nerves, dispelling wind and dredging collaterals. It is suitable for insomnia, stubborn insomnia, dreaminess and rheumatism.

Pain.

Eight Treasure Porridge

Ingredients: Gorgon barley, rice, white lentils, lotus meat, yam, red dates, longan and lily, 6 grams each, 150 grams of rice

To prepare, boil each medicine for 40 minutes. Add rice and continue to cook until it becomes porridge.

Usage: Mix sugar into meals and eat for several days.

Effects: Strengthen the spleen and stomach, nourish qi and kidneys, nourish blood and calm the mind. It is suitable for insomnia, physical weakness, swelling, diarrhea, thirst, cough with less phlegm, etc.

Rose roasted lamb heart

Ingredients: 50 grams each of fresh rose lamb hearts, appropriate amount of salt

Preparation

1. Put the fresh roses Put 50 grams of flowers (or 15 grams of dry product) into a small aluminum pot, add salt and water and simmer for 10 minutes, set aside when cold.

2. Wash the sheep heart, cut it into pieces, put it on a baking skewer and dip it in rose salt water while grilling it. Roast it repeatedly over an open fire until it is cooked.

It is ready. .

Usage: It should be eaten hot or grilled.

Effects to nourish the heart and calm the mind. It is suitable for symptoms such as panic, insomnia and depression caused by heart-blood deficiency.

Wuling ginseng stewed chicken

Ingredients: 1 chicken, 100 grams of black ginseng, appropriate amount of wine, ginger, green onion and salt

Preparation

1 . Soak Wu Ling Ginseng in warm water for 4 to 8 hours, wash and slice it into pieces, and put it into the belly of the chicken.

2. Put the chicken in a casserole, cover the chicken body with water, add an appropriate amount of wine, ginger, and green onions, bring to a boil over high heat, then reduce to a simmer

Stew until the chicken is cooked Finally, add a little salt and serve.

Usage: 2 times a day, eat chicken and drink soup.

Effects: Replenish qi and strengthen the spleen, nourish the heart and calm the mind. Suitable for neurasthenia.

Poria cocos cake

Ingredients Poria fine powder, rice flour and white sugar in equal parts

To make the above 3 flavors, add an appropriate amount of water to make a paste, put it in a pan over low heat Fry into very thin pancakes.

Usage: Eat as often as you need.

Effects: Strengthen the spleen and nourish the heart, calm the mind and calm the mind. It is suitable for palpitations, shortness of breath, nervousness, insomnia, edema, loose stools, etc. caused by Qi deficiency and physical weakness.

Recipes for treating insomnia:

90 grams of celery root and 9 grams of jujube kernels, decocted in water, can treat insomnia.

The following methods can effectively improve sleep:

Drink a cup of hot milk before going to bed. Or honey water. <

Be sure to soak your feet in hot water before going to bed in winter.

In addition, eating some bananas, fish and shrimp can also help adjust the biological clock and help adjust jet lag.

General Tremella lotus seed soup also has a calming effect.

Place about 10 grams of shredded ginger next to the pillow to induce sleep.

1. 1 pig heart, 30 grams each of Panax notoginseng and honey. Wash the pig heart, cook it with panax notoginseng, and add honey after the pig heart is cooked. Eat meat and drink soup.

2. 30 grams of wheat kernels, 15 jujubes, and 15 grams of licorice. Peel the wheat, put it into the pot with the last 2 flavors, add 3 bowls of water, and fry until it reaches 1 bowl. Take it every night before going to bed.

3. 30 grams of hawthorn core. Stir-fry it into charcoal, mash it, boil it in water and add an appropriate amount of sugar. Take one dose every night before going to bed. Mainly used to treat palpitations and insomnia. (Contraindicated for those with excessive stomach acid)

4. 2 eggs, 15 grams of wolfberry, and 10 red dates. First, boil the wolfberry and red dates in water for 30 minutes, then beat the eggs into the pot and cook until cooked. Take it twice a day. Mainly used to treat insomnia and forgetfulness.

5. 10 grams of jujube kernel powder and 15 grams of green tea. Brew 15 grams of green tea and drink it before 8 a.m. in the morning. Avoid drinking tea after 8 a.m. Take 10 grams of jujube kernel powder before going to bed at night. Use with caution in women with high blood pressure, tachycardia, habitual constipation and lactation.

6. 15 grams of longan meat, 10 grams of wolfberry, 4 red dates, and 100 grams of japonica rice. Wash well, add water and cook into porridge. Take it twice a day (on an empty stomach in the morning and before going to bed at night). Take it regularly. good.

7. 15 grams each of dried longan meat and gorgon seeds, 100 grams of japonica rice, 6 grams of heartless lotus seeds, and an appropriate amount of sugar. Boil the gorgon fruit, peel it, and mash it into rice grains; wash the japonica rice and put it into a pot, add lotus seeds, longan meat, gorgon fruit and water, cook it into porridge and add sugar, take 1 dose a day.

8. Pour the peanut leaves (fresh leaves are best) into a pot or cup with boiled water. Wait until the color of the peanut leaves is soaked and then drink it. After about 10 minutes, you can fall asleep. The efficiency reaches more than 95%.

9. 15 grams of Fu Shen, 1 raw egg yolk. Add a cup and a half of water to the Poria Goddess and fry it into a cup. Cool slightly and add eggs, mix well. Before going to bed, wash your feet with warm water, then take the medicinal liquid while it is hot, and you will be able to sleep in a short time.

10. 20 grams each of salvia miltiorrhiza, polygala root, calamus, and sulfur.

Grind the *** into fine powder, add an appropriate amount of white wine, make it into a paste, stick it on the navel, then pad it with cotton on the navel, fix it with tape, and change the dressing once every night.

11. 15 grams of Codonopsis pilosula, 9 grams of Ophiopogon japonicus (with the heart removed), 6 grams of Schisandra chinensis, 30 grams each of Nocturna pilosula and Dragon's tooth. Take it with warm water before dinner, leave the residue and then fry it. Take it one hour before going to bed at night, one dose a day.

12. 60 grams of Codonopsis pilosula, 30 grams of Scrophulariaceae, 18 grams of amber, 12 grams each of cinnabar and Ophiopogon japonicus. ***Grind finely and sift. Take 3-5 grams each time with boiled water half an hour before going to bed.

13. 30 grams of wolfberry, 40 grams of fried jujube kernels, and 10 grams of Schisandra chinensis. Mix well and divide into 5 portions. Take 1 serving a day, put it into a cup of boiling water, brew it, and drink it frequently instead of tea. Or drink 3 times a day, but not less than 500ml each time.

14. 30 grams of Schisandra chinensis. Decoct in water and take before going to bed. Mainly used to treat insomnia and general fatigue.

15. 16 grams of fresh salvia miltiorrhiza and 30 grams of fresh jujube root. Decoct in water and take 2 times a day. It is mainly used to treat insomnia, forgetfulness and strange dreams at night.

Difficulty falling asleep is characterized by difficulty falling asleep 30 minutes or even 1-2 hours after lying in bed, tossing and turning, irritability, palpitation and discomfort. By the time you fall asleep, it is already late at night. Unstable sleep is characterized by superficial sleep, frequent dreams, and easy awakening. You can fall asleep again after waking up, but you have to wake up more than 3-4 times every night, which results in low sleep efficiency. For this reason, you need to sleep less than 20% of the time every night. Normal people generally do not exceed 5%. Due to frequent awakenings during the night, which affects the quality of sleep, symptoms of sleep deprivation appear. Waking up early is characterized by being able to fall asleep slowly, but only sleeping for 2-3 hours after waking up, and then repeatedly being unable to fall asleep. Waking up 2 hours or earlier before morning, and being unable to fall asleep again or seeming to be asleep but not sleeping. , recurring dreams. Because you wake up in the middle of the night and have to wait until dawn to get up, if everyone in the family is still sleeping soundly at this time, the insomniac will feel more irritable and irritable.

Many cases of insomnia are caused by discomfort in certain parts of the body. Here are a few:

1. Central nervous system diseases, such as brain trauma, brain tumors, cerebrovascular diseases (cerebral hemorrhage, cerebral infarction), Parkinson's disease, Alzheimer's disease, epilepsy, migraine, etc.

2． Respiratory diseases, such as chronic bronchitis, chronic obstructive emphysema, etc.

3． Urological diseases, sleep in chronic renal failure, are often short and fragmented and can only be effectively addressed by kidney dialysis or kidney transplantation. Frequent urination caused by diabetes, diabetes insipidus, and urinary tract infections can also interfere with sleep.

4． Allergic diseases also often interfere with sleep, such as skin itching and nasal congestion, making sleep impossible.

5. Digestive system diseases, such as ulcers, enteritis, dysentery, etc., cause symptoms such as abdominal pain, heartburn, nausea, and vomiting, and also significantly interfere with sleep.

6． Circulatory system diseases, especially heart failure, angina pectoris, hypertension, arteriovenitis, etc., can cause insomnia.

7. Inflammation and pain of bones, muscles, and joints are common clinical diseases and also cause sleep disorders to varying degrees. Among these diseases, insomnia often presents as accompanying symptoms. Once the disease is cured, insomnia can generally be cured.

It is more important to the health of the elderly. In terms of sleep preparation, posture and habits, you should also pay attention to the following taboos:

1. Avoid eating before going to bed: If you eat before going to bed, the stomach and intestines will be busy again, which will aggravate the condition. Without their burden, other parts of the body cannot get a good rest, which not only affects sleep but is also harmful to health.

2. Avoid using your brain too much before going to bed: do something easier before going to bed to relax your brain and make it easier to fall asleep. Otherwise, the brain will be in a state of excitement and it will be difficult to fall asleep even when lying in bed. Over time, it will be easy to suffer from insomnia.

3. Avoid emotional excitement before going to bed: People's joys, anger, sorrows and joys can easily cause excitement or disorder in the nerve center, making it difficult to fall asleep and even causing insomnia.

4. Avoid talking before going to bed: talking can easily excite the brain and activate thoughts, thus affecting sleep.

5. Avoid drinking strong tea and coffee before going to bed: Strong tea and coffee are stimulating drinks and contain caffeine and other substances that can make people feel excited. Drinking it before going to bed can easily cause difficulty in falling asleep.

6. Avoid lying down for a long time: Traditional Chinese medicine believes that "lying down for a long time damages Qi". Sleeping too much will cause dizziness, weakness, listlessness, and loss of appetite.

7. Avoid sleeping in the presence of wind: Keep the room well ventilated, but do not let the wind blow directly on you. Over time, cold air will invade through the capillaries, causing colds, wind chills and other diseases.

Commonly used sleeping pills not only cause drug resistance, but also easily cause liver damage. Scientists have discovered that there is a certain relationship between food and sleep. A medical doctor in the United States believes that if you eat a little sleep-inducing food before going to bed, you will fall asleep more easily. Here are a few recommended for reference only:

1. Milk: Milk contains tryptophan, an essential amino acid for the human body. Drink a glass of milk before going to bed, the amount of tryptophan in it is enough to induce sleep. The feeling of satiety from drinking milk also adds to the hypnotic effect.

2. Walnut: Walnut is a nourishing and strong product that can cure weak nerves, forgetfulness, insomnia, dreaminess and poor diet. Eat some walnut kernels in the morning and evening every day to help you sleep.

3. Longan: sweet and warm in nature and flavor, non-toxic. Longan meat nourishes the heart and spleen, nourishes blood and calms the nerves, and can cure insomnia, forgetfulness, nervousness, etc. Longan meat is included in "Guipi Wan", a traditional Chinese medicine prescription for treating dreams such as heart and spleen deficiency and insomnia.

4. Lotus seeds: Lotus seeds have the effect of nourishing the heart and calming the nerves. For those who are upset and have many dreams and insomnia, you can add lotus seeds heart with a little salt, boil it in water, and take it before going to bed every night.

5. Vinegar: When you are tired and unable to sleep, you can take 1 tablespoon of vinegar and put it into warm boiled water and take it slowly. Just close your eyes quietly while drinking, and you will fall asleep peacefully in a moment.

Insomniacs all have the experience of being unable to sleep at night but feeling low of energy during the day. This not only affects work, study and life, but also causes other diseases, which is very detrimental to health. Therefore, insomniacs must not rely on sleeping drugs, but should strengthen self-regulation.

First of all, you must understand your own sleep cycle. Everyone has their own specific sleep cycle. Choose the most appropriate sleep time and method to develop a regular biological clock.

Secondly, do moderate exercise every day, but not at night. Moderate exercise can calm the sympathetic nervous system and is a good way to improve sleep disorders.

Again, choose the right dinner food. For dinner, you should eat more light foods, such as fresh vegetables and fruits, and less spicy foods. Drinking a glass of milk with honey before going to bed can also help you sleep well.

In addition, if possible, take a hot bath before going to bed every night to help yourself establish a regular sleep cycle. Massage can also promote sleep. Insomniacs can lie in bed and relax.

With the acceleration of the pace of life and the increase of life pressure, there are more and more patients with insomnia. Comprehensive therapy has a certain effect in treating insomnia. Here are some examples:

1. Health therapy: Massage the temples and Baihui points several times a day, and comb your hair with a health wooden comb for 5 minutes to keep your mood comfortable, relieve worries, and eliminate worries.

2. Diet therapy: Take jujube, wheat, and rock sugar. First, boil the jujube and wheat in water to remove residue and extract juice. Add the rock sugar to the boil and take it once a night.

3. Medicinal porridge therapy: Take jujube, raw meat, rice and appropriate amount of sugar. First, take the rice and cook the porridge. When it boils, add jujube and meat. When the porridge is cooked, add rock sugar and boil it for one or two times. Take 1 dose per day.

4. Umbilical filling therapy: Take jujube kernels, grind them into fine powder, place it in the belly button, and apply Shangshi analgesic ointment externally to fix it, changing it once a day.

5. Foot application therapy: Take cinnabar, add an appropriate amount of paste and mix thoroughly, put it on the Shangshi analgesic ointment, apply it on the Yongquan point on the soles of the feet, bandage it and fix it, once every night.

6. Foot bath therapy: decoct magnets, chrysanthemums, skullcap, and nocturnal vines in water twice, remove the residue and extract the juice, pour it into the bathtub, and soak your feet for 15-30 minutes while hot, every night 1 time.

"Reversal of Intention" to Treat Insomnia

The theoretical assumption of "Reversal of Intention" therapy is that the person seeking treatment changes his or her perception of that kind of behavior during intentional behavioral activities. Behavior attitude, which separates the maladaptive emotional state that originally accompanied the behavior from the behavior, thereby achieving the purpose of treatment.

For a patient seeking treatment for insomnia, when the practitioner adopts reversal intention therapy, the method is to let the patient deliberately stay awake, lie in bed, not watch TV, not read books and newspapers, and maintain Stay awake, stay up all night, not allowed to sleep, and go about your normal activities during the day. After this treatment for several days, when the person seeking treatment cannot resist the need for sleep anyway, after compensatory sleep, the person seeking treatment is allowed to return to his normal schedule.

Another example is the treatment of habitual facial muscle tics. The patient is asked to actively contract the facial muscles, and a higher frequency is prescribed until the patient feels tired. And by repeating the operation every day, after multiple trainings, the purpose of gradually eliminating habitual tics can be achieved.

This method can also be used to treat poor family relationships. For example, if a husband and wife use cold words to stimulate each other every day, and use various methods such as blackmail and revenge to punish each other, for such a vicious circle of family relationships that cannot be extricated, when using reversal intention therapy, both spouses should be required to turn against each other. The designated "homework" must be completed meticulously every day, and the quarrel must last for an hour or two before it is allowed to end. They are asked to take the initiative to find excuses, search for the rifts in their past lives, and use them as cannonballs in the war of words until they are all gone, the food is gone, and the ammunition is gone, and each other agrees to a truce. Go in the opposite direction to expose weaknesses in human behavior.

Reversal intention therapy can be performed by the patient himself, which can also help the patient quickly overcome the fear caused by specific life events, such as boss interviews, job interviews, exam stage fright, etc.