For your health, the following are detailed ways to improve the quality of sleep.
I suggest you take a patient to watch these two programs first, specifically explaining the treatment methods of poor sleep quality, improving sleep quality, treating dreaminess, insomnia and insomnia. These two programs are explained by professors from Peking Union Medical College Hospital and Beijing University of Chinese Medicine. I think they will be helpful to you!
/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.
The key is to adjust from diet, psychological factors and emotions in order to have a 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.
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 is 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 can still be self-regulated by effective methods.
The specific summary is as follows:
(1) Normal and natural mentality. If you dream more and sleep poorly, there is no need to worry too much. The more nervous you are, the more you force yourself to sleep, and the result is counterproductive. Sleeping for days on end makes me nervous. I think, if this continues, the brain will not have a rest, 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 cause poor sleep, and it is not difficult to find them with a little attention. If the cause is eliminated, the sleep problem will heal itself. For the symptoms caused by the disease, seek medical attention 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 sound of dripping water and the sound of falling spring rain, or music hypnosis 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.
Dietotherapy can improve poor sleep, insomnia, dreaminess and insomnia;
(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) Mash an appropriate amount of onion, put it in a bottle, cover it, put it on a pillow to smell it before going to bed, and usually fall asleep after a while.
(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.
There are many reasons for poor sleep, insomnia and dreaminess:
Mental factors such as mental tension, excitement, depression, fear, anxiety and boredom often cause 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; Bad habits such as overeating at dinner and drinking tea and coffee before going to bed can also lead to poor sleep, easy awakening 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.
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.
Diet self-therapy
(1) Lotus seed meat 30g (without the core) and longan meat 5g, which can be eaten by baking snacks or cooking porridge.
(2) Pork heart 1, jujube 10, cooked with seasoning.
(3) 2 egg yolks, 6 grams of Rhizoma Chuanxiong, Scutellariae Radix 10g, Radix Paeoniae Alba 12g, Radix Rehmanniae 30g, and Colla Corii Asini 10g (plus), and decocted twice a day with paste1g..
(4) Decoct 30g of red dates (torn), 60g of Huai Mai and Radix Glycyrrhizae Preparata 10g in water twice, daily 1 post.
(5) Eight green onions, 15 dates and 5g sugar. Boil 2 bowls of water into 1 bowl, and take 1 time before going to bed. This prescription is used to treat neurasthenia and insomnia. Burn your feet with hot water before going to bed, soak for a while, and then heat them when the water is cold. Taking this prescription at the same time is more effective.
(6) Chop 150g scallion (white) and put it into a small dish. Put the saucer on the pillow before going to bed, and you can sleep peacefully. This prescription is used to treat neurasthenia and insomnia, and has the effect of calming the heart and calming the nerves.
(7) 7 green onions and 20 jujubes. Decoct with water. This prescription is used to treat insomnia caused by fatigue and has the effect of nourishing the heart and calming the nerves.
External therapy and self-therapy.
(1) Umbilical application method: evenly mix equal amounts of pearl powder, salvia miltiorrhiza powder and sulfur powder, then apply a proper amount of sesame oil to the navel, cover it with plastic film tape, and replace it in 3-5 days.
(2) Acupoint massage: Take Yongquan, Taixi and Insomnia, and press the acupoints with your fingers for 3-5 minutes each. If you wash your feet with warm water, the effect will be better.
Taixi point: located at the midpoint between the posterior edge of the medial malleolus and achilles tendon. Insomnia acupoint: located at the connecting line between medial malleolus and lateral malleolus, at the midpoint of sole. Yongquan point: it is located in the depression at the forefoot 1/3.
This is the acupoint map: http://www.mifang.org/am/pic/.
Other therapies:
Take part in the Tai Ji Chuan movement.
Perfume dressing method: 30 grams of cinnabar, 30 grams of magnet and 3 grams of amber, ground into powder and put in a cloth bag, and put it on your head with a hair pressure cap before going to bed.
Foot washing method with medicinal juice: magnet 50g, chrysanthemum 10g, Scutellaria baicalensis Georgi 10g, Polygonum multiflorum Thunb. 30g. Boil it into soup and soak it for 20 minutes before going to bed.
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.
Medicated pillow method: 250 grams of chrysanthemum and 250 grams of rush are used as pillow cores. Commonly used and effective.
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.