According to my method to do if you still have insomnia you come to me, personally effective
1. 5:30 am get up and go out for a morning run is in my run can not walk to 6:30 am to go home to the sun can not be
2. breakfast eggs and porridge as much as possible to eat a little bit of light (can not not eat breakfast)
3. the morning can be some mathematical calculations, the morning of the person's mind is more than Afternoon is awake, can be appropriate to carry out some complex thinking, so that the brain is in motion
4. midday to avoid eating greasy food, you can eat less rice and more vegetables, eat more meals Eat an eight-minute full
5. after eating thirty minutes after you can take a nap for up to 30-40 minutes
6. after the end of the nap can be appropriate to do some stretching Let yourself wake up
7. afternoon you can find a nearby sports hall for some sports, such as playing badminton, tennis, ping pong, basketball, swimming
8. evening after the sun goes down you can find a nearby park to walk or set a goal to walk a few laps, you can also dance a square dance, as long as the sweat is good.
9. After walking home, you can take a hot bath, then turn off the lights and go to bed, really no sleep can be timed a bedtime music.
The above method for less time for the working class, you can choose to double off days and holidays, the above method of pro-testing effective, I wish you can get rid of the problem of insomnia, every day can sleep a good night.
Insomnia believe that everyone has had such an experience, next let us come together to understand what is insomnia, insomnia how to do?
Definition of insomnia
It is a condition of persistent and prolonged dissatisfaction with the quality of sleep. The prevalence of insomnia in the population is 10-20%, with little difference between the rates of men and women. Insomnia can be caused by a variety of factors, including stress, anxiety, somatic factors, individual personality traits, and environmental factors.
The main clinical categories are as follows
Difficulty in falling asleep, shallow sleep and easy to wake up, waking up early, waking up after sleep difficulty or no sense of sleep, daytime sleepiness. Patients have anxiety and depression about insomnia, which can seriously affect social functioning, and are eager to seek treatment. Insomnia can be diagnosed when it occurs three times a week and lasts for at least one month. However, it is important to recognize insomnia caused by other physical and mental illnesses.
The treatment of insomnia is divided into medication and psychological treatment
Psychological treatment
The patient should correctly treat insomnia, reduce the expected anxiety reaction; various relaxation training, physical exercise, biofeedback training, etc. can help to reduce anxiety and improve sleep.
In the case of psychotherapy is useless, available medication
According to the different symptoms of insomnia choose different drugs:
1. For patients who have difficulty in falling asleep, the first choice is eszopiclone or zaleplon, which has a fast onset of action, a long effect, and take the basic and normal sleep is comparable to waking up without discomfort.
2. For those who wake up more often at night, anxiety type, early awakening, can choose flurazepam or triazolam, the action time is long, fast onset of action, but also and normal sleep is comparable to wake up without discomfort.
3. For insomnia caused by emotional fear, muscle pain and nervousness, 0.2g of Chlormadinone can be taken before bedtime.
4. For psychoneurotic disorders, endocrine disorders and autonomic disorders. Can take glutamine for several days or months.
5. For those who are prone to early awakening at night and have a short sleep time, quazepam can be chosen to reduce the number of awakenings and prolong the total sleep time.
6. For melancholic insomnia, the use of hypnotics is ineffective, should be combined with the use of anti-depressants, such as amitriptyline and doxepin.
7. Elderly insomniacs, 10% chloral hydrate syrup can be used, but the gastrointestinal mucosal stimulation, fast-acting, non-accumulative effect, waking up without a significant hangover.
8. Occasional insomnia, can choose zolpidem, ramelteon.
Traditional Chinese medicine
Cinnabar, amber, jujube seed, ganoderma lucidum, shouwu vine, acacia bark and so on.
I hope my answer can help you.
There may be many reasons for insomnia at night, and to always have a good night's sleep, you need to pay more attention to these points:
Good sleeping environment. Clean and comfortable bedding, soft bed is to help us fall asleep as soon as possible. Keep the sleeping environment as quiet as possible, too much noise is not easy to fall asleep.
Calm and gentle emotions. Before going to bed is not suitable for overly intense exercise, and also not suitable for too much emotional excitement, ups and downs, great joy and great sadness. It is often more difficult to fall asleep after being in an agitated mood.
Proper relaxation of the body. You can take a relaxing bath or soak your feet in hot water before going to bed, which not only allows the body to relax, but also forms a conditioned reflex, which is to let the brain know that it is going to sleep.
Try to empty your brain and don't think too much. If you like to ruminate, think of something lighter. The brain empty can help you unknowingly in the ease of sleep, but for the brain drama too much people are not very suitable, you can think of a whole series, it is estimated that the more you think of the more sleep is hopeless.
Overall, for insomnia, all we need to do is relax, be quiet, and let ourselves drift off into dreamland. If how to do does not work, and insomnia is serious, can also be in the doctor's help, with the help of drugs to sleep, remember, must listen to the doctor, can not buy their own eat Oh!
Hello, I sympathize with what you are going through right now. Insomnia is actually one of the most common sleep disorders, with a prevalence of about 10-15% in adults. Long-term chronic insomnia may damage our physical and mental health and become a predisposing factor for many physical diseases and psychological disorders. You have insomnia every night, I do not know what exactly is the case, may be insomnia, or may not meet the diagnostic criteria for insomnia. I suggest you:
1. Go to a psychiatric hospital or general hospital psychiatry department for diagnosis as soon as possible. For those who are suffering from chronic insomnia, an early diagnosis and timely treatment can reduce the impact of insomnia on one's life. What exactly are the conditions that fall into the category of chronic insomnia? You can refer to the criteria of the International Classification of Sleep Disorders for self-diagnosis: the presence of one or more of the following: ① difficulty in falling asleep; ② waking up frequently; ③ waking up earlier than expected; ④ refusing to go to bed when it is time to go to sleep; ⑤ difficulty in falling asleep without the intervention of a parent or a caregiver; the presence of one or more of the following related to the difficulty in sleeping at night: ① fatigue or depression; ② decreased concentration, attention, or memory; ③ decreased social interaction; or ③ decreased socialization and communication skills. (i) fatigue or depression; (ii) decreased attention, concentration, or memory; (iii) impaired social, family, occupational, or academic functioning; (iv) emotional instability or irritability; (v) daytime sleepiness; (vi) behavioral problems (e.g., hyperactivity, impulsivity, or aggressiveness); (vii) decreased motivation, energy, or work initiative; (viii) susceptibility to mistakes or accidents; and (ix) great concern or dissatisfaction with the quality of one's sleep. These sleep problems occur at least 3 times a week for at least 3 months.
2. Sleep restriction method. You can try the sleep restriction method, what is sleep restriction method? If you only get 4 hours of sleep a day (the time it takes to fall asleep) and wake up at 6:00 a.m. every day, try scheduling your bedtime between 2:00 p.m. and 6:00 p.m. After a period of time, when most of each night is spent sleeping (falling asleep for more than 90% of the time spent lying in bed), you can go to bed earlier, at 1pm, but still get up at 6am. Sleep restriction therapy requires getting up at a set time each morning and not sleeping during the day.
In short, insomnia should be diagnosed and treated as early as possible. I hope you get rid of insomnia soon.
Although not a doctor, according to their own life experience, summarize a few points: First, a reasonable diet, balanced nutrition. The first is that the first time I saw a woman in the car, I was able to see the woman's face, and I was able to see her face. The first thing you need to do is to get a good deal on a new product. The first thing you need to do is to get a good deal of money to pay for the services you need. Fifth, go to the doctor, the right medicine. [
I summarize the following points
1. There are things or pressure, such as work or life encountered some things, a moment can not be solved or there is no good solution, leading to their own tossing and turning, and close to insomnia
Solution: First of all, calm and let yourself down, run through the ins and outs of the things encountered, to find the best The solution is to remove the knots and sleep peacefully: Secondly, once they do not have a good solution, do not be trapped in the problem of the alley, to decisively come out and seek help, we must know that a person's strength is limited, and ultimately to solve the problem, it is the most important thing to understand that all the chagrin, remorse, anxiety, and other emotions on the problem of the solution to the feeling is not to help, in the event of a problem, first of all, let yourself calm down.
The last thing is to learn to have a good mindset, all things have cause and effect, get my luck. Loss of my life, try my best, no regrets, the results do not look too heavy, life is a process, it is impossible to have satisfactory results in everything, learn to look down, look at the light.
2. Excessive excitement or too much sleep during the day.
When the gold list, the night of the wedding, the long drought, the old friend, is a happy life, even the saints will have their own joys and sorrows, but as an adult, we should maintain a good self-control, to maintain a calm state of mind, you can be happy, but in moderation, do not look at too much weight to learn to gently put down the peace of mind, the sleep of the natural peace of mind.
If it is too long to sleep during the day leads to sleepless nights, it is necessary to moderately adjust their own biological clock, do not want to enjoy the daytime, in exchange for the night's torment, not to mention the insomnia because of the night affects tomorrow's work, the major events, do not lose out on the minor ones.
3. Sickness leads to insomnia
First of all, go to the hospital immediately, with the doctor's examination
Secondly, we must have a good state of mind, do not think
Lastly, more exercise, do something else to divert attention
Above is my point of view, thank you
Forget about the past, think about the tomorrow, to see who laughed at the! I'm not going to be able to do that!
As a medical worker, we are plagued by night shift insomnia, there is no good treatment for insomnia
This question, as a medical practitioner worker's tone of voice, to ask us these non-medical workers, is really difficult for us non-medical workers, in front of the medical practitioner, absolutely not dare to show off, believe in the mouth to open the door.
But surely, the special occupation of medical workers, night shift is also normal work. As a result of long-term work habits, there must be a normal regulation of the brain's biological clock, that is, after the night shift, you can make up sleep at home during the day, and this make-up sleep on the night rest will not have a great impact. If really because of the daytime make-up sleep affect the next day's day shift work, long-term any medical worker's body can not withstand. Therefore, the medical workers should be adapted to the hospital this kind of night shift work, the second day off, the third day is the day shift, the fourth day on the night shift work cycle of the work of the work of the work of the work of the work of the work of the work of the work of the work of the way.
Of course, there will be individual medical workers, because of their own physical condition, less sleep, make up for the daytime sleep is not strong, and no deep sleep at night, resulting in poor quality of sleep, the long-term vicious circle, by the insomnia plagued, this situation also exists.
Another point that must be emphasized is that medical workers should not be able to sleep at night when they are on night shift. During the night shift, to check the room, to respond to changes in the patient's condition need to be dealt with in a timely manner, as well as night admissions of emergency patients to be rescued in a timely manner, the need for a series of process operations, registration, the doctor to confirm the diagnosis, laboratory tests, inspections, and so on the program. Therefore, the night medical workers are on duty at any time on call, at any time to deal with hospitalized patients may occur outside the situation, as well as night emergency treatment work.
It can be seen that, as a medical worker, you can't sleep during the night shift, and there is no question of being plagued by insomnia during the night shift. If sleepiness is serious during the night shift, it is possible to sleep at night, and delay the control of the deterioration of the patient's condition, and delay the timely treatment of time, will bring immeasurable consequences to the hospital, the medical workers themselves and shirk the responsibility of the patient, family members will also bring immeasurable harm and mental damage. Therefore, as a medical worker, is plagued by night shift insomnia, is not necessary to treat.
Sleep is the body's repair process, which ensures that you have enough energy for the next day. Sleep is so important, but there are still many people who suffer from poor sleep, these 6 ways can help you discharge this trouble.
1. Ensure optimal sleep time
Now the social pressure is getting bigger and bigger, the competitiveness of all walks of life, most of the young people may work more than 8 hours, will often work overtime, this time the time for leisure and recreation is reduced, only to squeeze out of the time to sleep, and often stay up late into the family routine, in fact, it is not good, it will disrupt your biological clock, and long-term, it may cause heartburn and heart failure. This is not a good idea, it will disrupt your biological clock, and in the long run, there may be a risk of cardiovascular disease.
In general, we need to ensure that 6-8 hours of sleep, so that the body can get a good recuperation time.
2. Nap time is not too long
Daily nap is necessary, the best time is 30 minutes to 1 hour, so you can eliminate fatigue in the morning, but also for the work of the afternoon to provide a good energy, but should not sleep too long, which will affect the quality of sleep at night.
3. Pay attention to reasonable eating habits
Every day at dinner time should not eat too full or spicy diet, which may cause gastrointestinal discomfort, affecting the quality of sleep at night. Do not drink coffee or strong tea within 2 hours before going to bed, they will have the effect of excitation of the brain nerves, which will cause difficulty in falling asleep at night.
4. Have a warm and cozy bed
A clean, warm and cozy bed is also very important for sleep, and it is easier to fall asleep when lying in a comfortable bed.
5. Have a good sleeping environment
When you sleep, dim the light in the room, close the glass windows tightly, do not let the strong light and noise affect your sleep.
6. Correct sleeping position
Some people like to sleep on their stomachs or on the left side of the position, not to about 2:00 a.m. will be uncomfortable and wake up, in fact, the best sleeping position is the right side of the position or lying down, so that it will not pressure the heart and is conducive to the relaxation of the muscles of the whole body.
Having a good night's sleep is not difficult, as long as the 6 points are done well, every day you can sleep to dawn.