Nine Techniques for Treating Insomnia
No.65438 +0 Breathing Slow Method
First of all, you should breathe according to the rhythm, which will have hypnotic effect. Gradually slowing down the breathing frequency can relax the whole body. Generally, you can enter a deep sleep state after taking a deep breath for about 7 minutes.
The second Xiang Hui thought
Thinking about the day in bed, it is best not to let go of any details. This method is because your vision and hearing will be highly concentrated in the process of recalling, thus adjusting your brain nerve to the best state suitable for sleep.
Third, breathe through the left nostril.
Lie on the bed in the left position, hold your nose with your fingers and take a deep breath slowly. This method aims to lower people's blood pressure and make them as calm as possible, especially for those who are born with body heat or menopausal hot flashes.
No.4 extrusion relaxation method
Lie flat on the bed and breathe deeply through your nose. At the same time, bend and squeeze your toes together, and then slowly relax after reaching the peak of tolerance. The principle of this method is that relaxing the muscles of the whole body helps you sleep, because the movement of curling your toes can further affect the muscles of your thighs, abdomen and even upper limbs until you feel tired and fall asleep soon.
Fifth, try to stay awake.
If you find that you can't sleep, you might as well do the opposite. Keep your eyes open and meditate that I don't want to sleep, so as to keep yourself awake. At this time, your brain will resist this kind of behavior that interferes with sleep, and you will gradually feel the fatigue of eye muscles and go to sleep.
No.6 roll your eyes
Close your eyes and slowly roll your eyes three times. According to experts, when people sleep, their eyes will keep turning, so this method is to simulate the eye movement during sleep, which will stimulate the secretion of melatonin (a sleep-helping hormone) and make you fall asleep quickly. There are five ways to treat insomnia:
First, drug treatment, the first commonly used drug is Chinese patent medicine, and the common drugs are paracetamol, nutmeg five-flavored pills and Ziziphus jujuba seeds. Second, benzodiazepines, such as diazepam, diazepam, alprazolam and estazolam, are commonly used. The third is a new type of sleep inducer, commonly used is dextrozopiclone and sinosec. There is also a drug to improve sleep, which can also have anti-anxiety and depression effects, such as Mesosurf and Mirtazapine. These drugs can have a direct sedative effect.
Second, the treatment of insomnia is mainly self-regulation therapy. Keep a good sleep mode and relax at ordinary times. Before going to bed, you should think that something pleasant happened one day, you can fall asleep unconsciously, or do relaxation training designed by hypnosis.
Third, diet can treat insomnia. Eating some food before going to bed helps to relax and improve the quality of sleep. For example, drinking a cup of hot milk before going to bed can help you fall asleep. Others, such as oats, are valuable products before going to bed.
Fourth, music can cure insomnia. Frustration at work during the day and bad mood lead to depression one day and difficulty in falling asleep at night. In this case, you can adjust your mood in time and listen to some slow-paced music to relax your mood, which is conducive to falling asleep easily.
Fifth, physical therapy, targeted access to the lesion through the physical therapy instrument, is safer and more assured.