Insomnia is an “old problem” that plagues many of our friends!
In 2012, the Sleep Disorders Group of the Chinese Academy of Neurology formulated the “Guidelines for the Diagnosis and Treatment of Insomnia in Chinese Adults” based on the available evidence-based medical evidence, in which insomnia refers to a subjective experience of unsatisfactory sleep duration and/or quality that affects daytime social functioning.
I. Hazards of insomnia
1. inability to concentrate and emotional instability.
2.Continued loss of memory and accelerated physical aging.
3, affect endocrine, leading to metabolic disorders.
4, easy to neurasthenia, depression, anxiety complications.
5, destroy the body’s immunity, and even endanger life.
Second, the misconceptions of insomnia
1, exercise before bed, especially the exercise of a large amount of exercise.
2, foot soak before bedtime.
3, drinking to help sleep, sleep is asleep, but it is easy to breathe, sleepless, stomach pain, thirst, wake up head heavy chaos.
3, reading books that require the use of the brain before bedtime.
4, take some sleeping pills, passive sleep, even after taking the drug to sleep throughout the night, still wake up feeling tired; 5, forced to sleep enough 8 hours a day.
Third, Chinese medicine analysis of insomnia
The Song Dynasty’s “Cai Jitong Sleep Tips” tells people to “sleep first, then sleep eyes”, and the famous doctor Sun Simiao in his famous “Thousand Gold Formula”, also put forward the sleep theory about “can rest the heart, since the eyes”. It tells us that when we sleep, we must let our body and mind be at ease, do not think about the wrong things, and do not be hurt by future events. Do, “the sky is falling, there is still the ground” mentality, a day to live a happy day. This grasp of emotions, to be the master of their own emotions, the heart is free of worries, naturally able to sleep peacefully.
Fourth, daily conditioning
1, reduce staying up late, 11:00 pm – 3:00 am is the best detoxification time of the liver and gallbladder, this time rest is vital to human health.
2, develop a good habit of going to bed early and waking up early.
2, do not drink coffee, strong tea, smoking before going to bed, you can drink some milk.
3, often eat sour dates, red dates, corn, millet and other foods.
4, before going to bed, you can fold your hands on the belly, using abdominal breathing, shift attention to the belly, can be combined with silent counting, can quickly fall asleep, and also the effectiveness of thin abdomen.
5, daily massage the solar plexus, the hundred points several times, with a health care wooden comb comb 5 minutes, so as to maintain a relaxed mood, to relieve worries and eliminate thought concerns.
6, press and knead the Hegu point, is also a quick and easy to prevent insomnia trick Oh!