It has been found that more and more people are suffering from insomnia, and with the increasing pace of work and life, the proportion of people with poor sleep has increased significantly. These friends often have no abnormalities in the Western medical examination, but it is really a worrying thing to always sleep poorly. Today we will talk to you about the Chinese medical treatment of insomnia, hoping to help more friends.
Poor sleep is due to various reasons caused by the difficulty of falling asleep, sleep depth or frequency is too short, early awakening and sleep time is insufficient or poor quality, etc., the lighter the difficulty of falling asleep, or sleep and not sound, sometimes wake up, or wake up can not sleep again, the heavier is not sleep all night, affecting the daytime social function of a subjective experience, is a common clinical condition state. Since poor sleep is closely related to the physical and mental state and environment, and there are various reasons, we will take care of it from various aspects such as living, diet, exercise and emotion today.
First, life and living
1, sleep should be punctual, go to bed on time, do not get up and bad sleep. Generally go to bed at 9-11 pm and get up at 6-8 pm during the day, it is not recommended to take a long nap at night when you have insomnia.
2, do not read books and magazines with stimulating before going to sleep, do not work in bed, do not think about today’s troubles or tomorrow’s work in bed.
3, to create a good sleep environment, the bedroom to avoid glare, noise, the temperature is suitable, do not put the alarm clock, the dry autumn and winter to properly improve the humidity of the bedroom.
4, as the saying goes, “the stomach is not harmonious, it is restless”, avoid stimulating diet, do not drink coffee, tea and alcoholic beverages after dinner, and do not smoke. Dinner to avoid too full, or eat too much fatty indigestible food. But hunger also affects sleep, before bedtime hunger can eat a little cookie or milk.
5, regular moderate amount of physical activity during the day to help sleep. It is advisable to choose aerobic exercise with slight sweat, not too strong strenuous exercise. You can choose jogging, swimming, taijiquan, eight-danjin, yoga, badminton, hiking, etc.. Note that different body types also have different choices. Such as Yin deficiency dry heat people choose to have swimming, yoga. Those with cold deficiency and dampness can choose jogging, mountain climbing, badminton. Tai Chi and Eight Duan Jin can be chosen by anyone with any body type.
6, regulate stable emotions, excessive mood swings usually lead to insomnia. Such as great anger, panic, overjoyed, sadness, thinking, etc. can affect sleep.
Second, the diet
1, can be used to help sleep food, such as: millet, black beans, pig heart, milk, honey, dates, cinnamon, cypress seeds, sour dates, yam, lotus seeds, lily, etc..
2, a glass of warm milk or honey water before going to bed.
3.Sleeping remedy
Ginseng and jujube soup.
Ingredients】Ginseng 5 grams, Fu Shen 15 grams, sour date 15 grams, lean meat 100 grams
Efficacy】benefit the heart and spleen, calm the mind and fix the will
【Method】The first three medicines are stewed with lean meat. Ginseng can be used 3 times in a row
Usage】Drink as a tea substitute
Stewed pork heart with cypress kernel
Ingredients】Cypress kernel 15g, pig heart 1
Effects】Nourish the heart and calm the mind
The method】wash the pig heart, cut it open with bamboo slices, put cypress kernel into the pig heart, add sand kernel, add the right amount of water and stew it in water, so that the pig heart is rotten.
Sweet wheat and jujube soup.
Ingredients] 50 grams of wheat, 10 grams of jujube, 15 grams of roasted licorice
Efficacy】Calm the mind and calm the mind, soothe the emotions
Directions】Fry licorice first, remove the residue, then add wheat and jujube and cook for porridge.
Usage】Take on an empty stomach, once a day.
Third, the emotional aspect
1, keep a happy and relaxed mood before going to bed.
2, sleepy before going to bed.
3, if you can not sleep simply get up and go to another environment to do something monotonous (such as daze, read the newspaper, etc.).
4.Listen to a melodious, fast-paced, harmonious classical music and light music before going to sleep.
Four, exercise
1.Do appropriate aerobic exercise every day, each time lasting at least 30 minutes.
2.Sunbathing for at least one hour every day.
3, before going to bed some relaxing activities (such as listening to music, watching relaxing TV, books and newspapers without using the brain).
Five, self-care therapy
1, patting the pericardium meridian (pericardium meridian is located in the medial line of both upper limbs)
From the top to the bottom of the empty palm patting double upper limbs pericardium meridian circulation parts 5-8 minutes, focusing on the inner elbow, to the degree of redness.
2.More abdominal method
Go to the supine position, left and right hands overlap, the right palm in the lower, attached to the umbilicus, the left palm on the back of the palm, both hands evenly force, clockwise rotation of the movement. Start from the umbilicus, and gradually expand the range to the whole abdomen.
3, rub Yongquan point
Bedtime foot rubbing feet immediately after the heart. First to stand up the right foot, toes on the bottom of the barrel, with the left foot rubbing the right Yongquan point one hundred times for a round. So do a total of three rounds around three hundred times.
4, foot massage method to help sleep
For example, young white-collar workers in addition to insomnia, easy fatigue and tension, the party with 60g of Astragalus, fresh grapefruit peel 1, Astragalus boil water for 30 minutes, add finely cut grapefruit peel, boil 3-5 minutes to the aroma out, pour into the bucket, add the appropriate amount of hot water foot massage.
Note that foot massage can not use metal and plastic basin, the time is to feel a slight sweat out, never sweat. Generally do not exceed 40 minutes.
Finally, we should have confidence that after the above-mentioned aspects of conditioning we can surely slowly get rid of insomnia, sweet into dreamland, energetic to meet the new tomorrow.