Factors that affect sleep and trigger sleep disorders are physiological, psychological, social, and environmental factors. Due to the diversity of the causes of insomnia and the side effects of sleeping pills themselves, non-pharmacological treatment of insomnia has become an important means for many patients to get rid of insomnia. First of all, we should receive sleep hygiene education and change the bad sleep habits: (1) Regular life, reduce the night life, limit the time of going to bed, get up after lying in bed for 20-30 minutes without falling asleep, read some boring books and newspapers under the dim light, and go to bed when you feel tired;
No matter how late you go to bed, you must get up on time in the morning to improve the sleep rate. (2) The bed is only for sleep, do not work and think in bed, go to bed at night on time. (3) Avoid sports and recreational activities before bedtime, avoid excitatory emotional activities, do not watch stressful TV before bedtime, do not drink strong tea and coffee,
Do not smoke, and avoid physiological factors that interfere with night sleep, such as hunger, oversaturation of sexual excitement is not resolved. (4) pay attention to mental health, cheerful and optimistic, open-minded, content and happy, appropriate to retain the “child’s heart”, alternate the use of various parts of the body, and develop a relaxed hobby,
is a good way to eliminate insomnia and fatigue. (5) Regular physical exercise is an important method to prevent and control insomnia, persistent in the morning, afternoon and evening moderate physical exercise, many insomnia patients according to their specific circumstances, gradually increase the amount of exercise,
After 3 months of reasonable lifestyle and exercise training, the original insomnia, fatigue and a variety of symptoms of autonomic dysfunction have been significantly improved. (6) Overcome daytime activities that interfere with daytime alertness and nighttime sleep quality, such as napping during the day and spending too much time in bed without sleep. (7) Adjusting the light and temperature of the bedroom, reducing noise, and removing various factors that may cause insecurity. If the cause of insomnia is not found and removed before treatment, the efficacy of using the best drugs is limited. 1/3 of insomniacs, as long as they receive sleep hygiene education, develop good sleep habits, while actively treating diseases that cause insomnia, quit smoking and limit alcohol, and actively exercise, can often improve the quality of sleep significantly without medication.