/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.
If you want to recuperate and treat poor sleep, poor sleep quality and dreaminess, the key is to adjust from diet, psychological factors and emotions in order to have good sleep quality! Soak your feet with hot water before going to bed. After soaking your feet, it is good to simply do a foot massage when your feet are wet.
If you don't improve the quality of sleep in time, your brain won't get enough rest, your memory will decline, your attention will not be able to concentrate well, and your work and study efficiency will be significantly reduced. In the long run, you will have many symptoms such as irritability, depression, constipation and dizziness. Poor sleep can seriously lead to endocrine disorders.
The following are detailed treatment, prevention, treatment of poor sleep, dreaminess, easy to wake up after sleep, and methods to improve sleep quality for your reference:
Poor sleep, dreaminess, insomnia, poor sleep quality, or awakening are all normal physiological processes, 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.
Generally, 85% of poor sleep and insomnia are caused by mental factors. Many reasons are related to old age, weakness of the spleen, kidney injury caused by overwork at home, anxiety, emotional depression and disharmony between stomach and qi. Poor sleep, dreaminess and insomnia can still be self-regulated by effective methods.
The specific summary is as follows:
(1) Normal and natural mentality. Don't worry too much about sleeping in dreams. 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 poor sleep quality and insomnia. There are many factors that lead to poor sleep and insomnia. It's not difficult to find them as long as you pay a little attention. 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.
Simple and easy ways to adjust bad sleep;
(1) Close your eyes and go into silence. 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.
(3) 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.
(4) 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.
(5) 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.
(6) 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.
(7) If insomnia is caused by going out and not adapting to the environment, first of all, we should be psychologically prepared, take the initiative to adjust, and get everything ready. 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.
Dietotherapy is the best treatment for poor sleep quality and insomnia, which is superior to sleeping pills and has no side effects.
The following contents are ways to improve poor sleep, insomnia and dreaminess through dietotherapy:
(1) Lotus seeds, longan, lily, glutinous rice (millet) porridge has the effect of making people fall asleep.
(2) Those who suffer from insomnia due to blood deficiency can often take lotus root powder, or simmer lotus root with honey for moderate consumption; You can also use longan pulp 10g, 5 red dates and steamed eggs 1 piece, once a day 1 time.
(3) 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.
(4) palpitation and insomnia patients, take 50g banana root and lean pork 100g together, and they can fall asleep.
(5) 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.
(6) Eat an apple before going to bed. Or put a peeled or cut citrus on the bedside table and smell its fragrant smell, which can calm the central nervous system and help you fall asleep.
(7) Mash an appropriate amount of onion, put it in a bottle, cover it, put it on a pillow and smell it before going to bed, and usually fall asleep after a while. /q/health/7077238.html
There are many reasons for poor sleep, insomnia and dreaminess:
Mental factors such as mental tension, excitement, depression, fear, anxiety and boredom can often cause insomnia, resulting in poor sleep quality;
Social and environmental factors such as excessive work and study pressure, environmental changes, noise, light and air pollution are another important reason;
Eating too much dinner and drinking tea and coffee before going to bed can also lead to poor sleep and insomnia.
Prevention and health care of poor sleep
Mainly should do the following aspects:
① A light diet rich in protein and vitamins is appropriate.
(2) Take part in Qigong, Tai Ji Chuan and other sports that emphasize mental exercise, so as to improve the ability of nerve regulation.
③ Regular life, regular bedtime, full dinner, and no stimulating drinks such as tea and coffee before going to bed.
Insomnia refers to the lack of sleep time, or the lack of deep and unfamiliar sleep, which can be divided into the following three types:
(1) Early insomnia: it is difficult to fall asleep, and you can't fall asleep until after midnight.
(2) Intermittent insomnia: it is restless sleep, easy to wake up, often have nightmares, and indigestion in middle-aged people often occurs.
(3) Endpoint insomnia: It is not difficult to fall asleep, but the time is not long, and I can't fall asleep after waking up in the middle of the night. This kind of insomnia is more common in elderly patients with hypertension, arteriosclerosis and depression.
Because of insomnia, the brain excitability is enhanced, which leads to difficulty in falling asleep, shallow sleep, easy to wake up, and waking up early in dreams. The patient has insufficient sleep at night, listlessness during the day, inattention and poor appetite. Some people have tinnitus, forgetfulness, shaking hands, heavy brain swelling and easy to get angry.
Poor sleep, insomnia will cause psychological progress, and patients feel a heavy physical and mental burden. There are many reasons why Chinese medicine calls it insomnia, such as "upset stomach" and "tired and sleepless". It is related to imbalance of liver, spleen and kidney and deficiency of yin and blood. Neurasthenia is more common.
Matters needing attention in self-treatment
(1) The treatment of poor sleep quality and insomnia cannot rely on drugs. Attention should be paid to eliminating the causes of insomnia, striving for psychological balance and improving physical fitness with physical therapy, and the effect will be better.
(2) Moderate work and rest to change bad living habits. Quit smoking and drinking and avoid spicy food, such as coffee and strong tea. Don't eat too much for dinner.
(3) Choose some foods that are helpful for nerve function. Such as river fish, marine fish, oysters, shrimp, loach, pork liver, pork loin, walnuts, peanuts, apples, mushrooms, peas, broad beans, milk and so on.
(4) Stop using your brain half an hour before going to bed and listen to soft and beautiful music in a quiet environment. People who have difficulty sleeping can also do some loose activities such as going out for a walk.
(5) Wash your feet with warm water of 40℃-50℃ before going to bed, and then rub your feet for a while. Rub your feet to keep warm in winter.
(6) Avoid using hot tonics, such as velvet antler, ginseng and aconite.
(7) Take part in activities such as planting flowers and grass, so as to cultivate Zhi Tao's temperament, eliminate anxiety and make his mentality tend to be balanced.
(8) Facing the sun in the morning, exercising for about half an hour helps to regulate the body clock.
Method of acupoint application of essential balm: When you are upset, feel chest tightness, feel dizzy and can't sleep, apply essential balm at Taiyang and Fengchi points. Temples: A depression located one inch backward from the outer corner of the eye. Fengchi point: located in the occipital part behind the head and pushed upward to the subchondral depression on both sides of the neck tendon.
Scalp combing method: before going to bed, take a wooden comb without sharp teeth, comb it from the forehead through the top of the head to the back of the pillow, and comb it gradually from the center to both sides, and comb it repeatedly for about 15 minutes. Experience fun while combing. Comfort is a measure of skill.