/vide/vide123734897927 1888 This is CCTV's 2 programs "The Road to Health" on March 3, 2009 and the program "Sleep Well Again" on Wednesday18.
/video/vide1237431797888 This is CCTV's 2 programs "The Road to Health" and "Sleep Well" on Thursday, March 3, 2009.
/%B3% BF% c1%b72009/blog/item/d74bdefa6456412a4faeaa9e.html This is a space for people who have suffered from insomnia for many years, and it has improved a lot this year. There are some treatments for insomnia in his space!
How to often suffer from insomnia?
Cultivating a good life pattern is the key to treat insomnia.
1. The bed can only be used for rest. Insomnia patients should not read or eat in bed.
Thinking about problems while sleeping will only aggravate insomnia. In order to distract yourself, you can take the method of counting, or watch TV with a timer and go to sleep;
Don't put the alarm clock in the bedroom. The ticking of the alarm clock and the dazzling light from the hands mean that people who sleep normally will not sleep well;
4. Physical exercise and regular activities contribute to sleep, but insomniacs should pay attention not to do strenuous exercise within two hours before going to bed;
5. Don't drink coffee, tea and alcoholic drinks at night, and don't smoke, because these things are exciting;
6. Going to bed and getting up regularly can play a calming role. Therefore, insomniacs should sleep at a fixed time and try to get up at a fixed time, even on weekends and holidays;
7. Eating too much at dinner will affect sleep, so avoid eating too much at dinner;
Taking a nap may be a pleasure for some people, but it is not allowed for insomnia patients. If anyone sleeps during the day, don't complain that he can't sleep at night
/question/9 13275 13 . html
/Mu Lan/sm/index.html. This is the topic of Healthy Sleep Network and the method of treating insomnia for your reference.
Treatment of insomnia:
The first move, start from yourself. Get up on time and go to bed on time, and weekends are no exception. It is better to sleep at night 10- 1 1. Don't eat too much before going to bed and don't drink too much, especially strong tea and coffee; Don't watch TV or think in bed; Do moderate exercise before going to bed, such as jogging, sit-ups, push-ups, etc.
The second measure is to fight insomnia. People who are prone to insomnia go to bed when they are sleepy, and don't lie in bed waiting for sleep, which will increase psychological pressure; Listen to some soft and monotonous music before going to bed; You can also use suggestion training, and the effect is better.
The third measure is compulsory. For example, books that you can't understand, foreign news that you can't understand, and so on. If you really can't sleep, get up and do something, but being tired will help you sleep; You can also use a small amount of alcohol and sleeping pills, but it is best not to use them unless you have to.
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 relaxing exercise, which can be used.
Two simple and easy methods:
(1) Close your eyes and enter the static method. 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 dripping sound and the sound of falling spring rain, or music hypnotic 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. "Lie on the left and bend your left foot, bend your left arm, hold your head with your hand, stretch out 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 you have insomnia because you don't adapt to the environment, you should first be psychologically prepared, take the initiative to adjust, and be prepared. Don't sleep well because you are nervous. 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.
Don't drink coffee or a lot of wine at night. Avoid exercising three hours before going to bed. Don't sleep too much during the day. Create a regular and relaxed sleep atmosphere. The bed is for sleeping, don't work on it. If you still can't sleep after lying for more than half an hour, you might as well get up and listen to music or read casual books until you really want to sleep, but don't use this time during the day to solve the problem.
One of the core reasons for insomnia and poor sleep is: excitation inhibition disorder. The human brain has two basic activity processes, one is excitement and the other is inhibition. When people are overly excited, it often leads to disorder in the process of excitement and inhibition. The result is that you can't sleep when you should sleep, and you can't get up when you shouldn't sleep.
In order to completely improve sleep, it is necessary to adjust the process of excitement and inhibition.
First, the first thing is to increase the amount of exercise. People don't want to exercise when they can't sleep well, thinking that they can supplement their rest by reducing exercise. Actually, this is not right. Exercise itself is actually a positive rest of brain activity.
Physical exercise will increase the excitement of the area in the brain responsible for exercise. After the excitement, it will be suppressed. Adequate physical exercise during the day will naturally induce drowsiness at night, making it easier for you to enter dreams.
There are many forms of sports, no matter which one is effective, but if you want to have obvious effects in a short time, you can do more competitive sports (such as playing table tennis) that require at least two people to participate. When doing this kind of activity, the excitement of the cerebral cortex will be greatly improved. This kind of rapid exercise can also divert your attention, leaving you no time to think about unsatisfactory things. In addition, the brain stem will secrete some pleasant endorphins during exercise, and your mood will be obviously happy after exercise, which can regulate the functional activities of the nervous system more effectively.
Second, pedicure for insomnia: Foot massage has obvious effects of relieving stress and relaxing nerves. For poor sleep, pedicure is also a very good treatment. Many people have this experience and feeling. Do a pedicure when you can't sleep, and sometimes fall asleep while doing it. Foot massage has obvious sedative effect on people's central nervous system and can produce obvious sedative effect.
Third, massage acupoints to treat insomnia: massage: Baihui, Taiyang, Fengchi, Yufeng, Hegu, Shenmen, Neiwaiguan, Zusanli, Sanyinjiao and Yongquan. The number of massages is based on the depth of sleep, with less massage for insomnia and more massage for insomnia. Choose a comfortable sleeping position immediately after massage, and you can fall asleep in about 10 minutes. If you still can't sleep, you can continue to massage once before going to sleep.
This is a specific acupoint map:/%E7% 8e% 8b% E5% B2% A9% E6% 98% 86 _% E6% 89% 8b% E6% 8c% 87% E6% 93% 8d _% E5% A4% b1%.
Diet therapy: insomnia can be treated by regulating the function of the brain through food.
1. Jujube: Jujube can improve the inhibitory function of nervous system. Eat some jujubes every day, and the effect is very good.
2. Walnut kernel: Walnut kernel is rich in nutrition, especially contains a lot of phospholipids, which has a good nourishing effect on the human brain. Regular consumption can not only promote sleep, but also improve people's memory ability, killing two birds with one stone.
Put the cypress leaves on the pillow to sleep: pick some cypress leaves, wash them and dry them, and put them in the pillow. There is also a clear fragrance under the pillow of cypress leaves, which makes people feel very comfortable and has the effect of calming the nerves and helping sleep.
3. Wash the peanut leaves (fresh leaves are best) into the pot or cup with boiling water, and drink them after the color of the peanut leaves is soaked thoroughly for about 10 minutes, and then you can fall asleep. The effective rate is over 95%.
4, next to the pillow, put about 10 grams of ginger, which can hypnotize people.
Eating bananas and fish and shrimp also helps to regulate the biological clock.
Drink a cup of hot milk or honey water before going to bed.
6. Fresh fruit peel can make you sleep: put 50-100g of fresh orange peel or pear peel and banana peel into an unsealed pouch. Put it on the pillow before going to bed at night. Help sleep.
How do psychological tutors deal with insomnia? Insomniacs all 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. 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 delusions, but the results didn't work.
1. 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.
People only need 2-4 hours of deep sleep every day, and everything else is dreamy sleep. If people really stay up late, they will have a nervous breakdown in three days and die in five days. However, some people say that they haven't slept much for many years, but their thinking is normal, so the problem of insomnia is not as serious as expected. People should believe in their own vitality.
2. Sleep is also a natural reaction of 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 be. 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.
Many people who suffer from insomnia 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 have no mind 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.
4. establish a sleep schedule: there is a biological clock inside the human body, and everything needs to be arranged in order. Getting up at the same time every morning, even on weekends, is the most important step to establish good sleep habits, because exposing yourself to light at the same time is actually setting the alarm clock in your brain. Once this clock is set and works, at some time in the evening, it will cause 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.
5. Restrict your bedroom behavior. 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.
6. Absolute separation between sleep and energy: If you keep finding 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 again when you sleep at night, 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? 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.
7. Let your body's temperature have a normal law: even a slight change in 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.
8. Poor sleep is a very common psychological and physical obstacle. It used to be called neurasthenia, but now it is no longer used, because nerves are not weak, but they do make people feel physically and mentally exhausted subjectively. Many people have or have had this problem. This is also one of the most obvious maladjustment symptoms we encounter because of work stress or pressure. Although this is not a big problem, it will obviously affect people's mental state and reduce work efficiency, which is particularly annoying.
9. Let it be, do nothing: Many times, in the face of natural laws, you have no artificial methods available. At this time, your efforts are ineffective. At this time, you don't have to work hard, just let nature take its course. In this way, things tend to develop in a good direction. In addition, sometimes, people's efforts can not produce good results, but will make things worse. In fact, insomnia is like this. The more I want to fall asleep, the more I can't sleep.
Because sleeping is an unconscious thing, if you are intentional, it will be counterproductive. Here, people's efforts sometimes will not have any good effect, but will make you more alert and unable to sleep.
Other ways to treat insomnia:
1, self-regulation, self-suggestion. You can play some relaxing activities, or count them repeatedly. Sometimes a little relaxation can accelerate your sleep.
2. Keep your feet warm: Women with cold feet have worse sleep quality than women with comfortable and warm feet (wear thick socks to sleep).
3. Don't clean at night: The spray and chemical cleaner used to clean the room may stimulate the respiratory tract, thus affecting sleep. Only clean the bedroom in the morning.
4. Limit sleep time during the day. Except for the elderly who can take a nap or nap during the day, they should avoid taking a nap or nap, otherwise they will reduce sleepiness and sleep time at night. Improve the excitement during the day.
In other words, you can't sleep during the day, you should be more excited and excited to make yourself excited enough during the day. Tired at night will naturally induce inhibitory activities and make people fall asleep. One thing that needs special emphasis is also a common mistake made by many people who can't sleep. When they can't sleep at night, they will make up for it during the day. As a result, they fell asleep during the day, but did not sleep well. They should sleep normally at night, but they can't sleep now because they have slept during the day.
This aggravates the degree of insomnia and creates a vicious circle. This vicious circle is the fundamental reason why many people's long-term sleep state is not easy to improve. Therefore, efforts should be made to break this vicious circle. Don't sleep too much during the day, and sleep at night. Being excited enough during the day will naturally induce depression at night, and it is natural to sleep.
5, the upper soft and the lower hard two pillows sleep well: two pillows are suitable, each pair is no more than 8 cm high, and the upper soft and the lower hard are suitable. The soft pillow at the top is easy to adjust its position to achieve comfortable sleep. The hard pillow below is mainly used to support the height. With this pillow, you can sleep comfortably and get rid of fatigue quickly.
6. Be sure to soak your feet with hot water before going to bed.
7. Develop good sleep hygiene habits, such as keeping the bedroom clean and quiet, away from noise and light stimulation; Avoid drinking tea and alcohol before going to bed.
8. Light-related body temperature fluctuations can also affect human biological rhythms. 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.
9. Some people don't feel bad sleep subjectively after eating a lot of coffee, chocolate, cola and tea. Experiments have confirmed that their deep sleep is affected. Although alcohol can help sleep, it will release a natural stimulant during metabolism, which will destroy sleep in the middle of the night.
10, noise People are often exposed to some kind of 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.
1 1. For people who are prone to insomnia, they should go to bed if they have a sleeping room. The result of going to bed early is often "haste makes waste", which will only aggravate psychological pressure. In some cases, going to bed late and getting up early can help improve the quality of sleep.
12, stay optimistic and be content. Have a full understanding of social competition and personal gains and losses. To avoid psychological imbalance caused by setbacks.
13, insomnia is not insurmountable. Take a closer look at your habits, do some useful work, and establish good habits as much as possible, so there will be no problem of insomnia.