Insomnia Overview Insomnia is a subjective experience of insufficient sleep time and/or quality that affects social functioning during the day. It includes difficulty in falling asleep, poor sleep, easy waking, early waking, difficulty in falling back to sleep after waking, excessive dreaming, sleepiness and fatigue. Insomnia can cause depression or anxiety in patients, resulting in a decrease in the efficiency of mental activities such as memory and thinking ability, which hinders their normal study, life and work. Insomnia can be a stand-alone condition or a symptom of various types of sleep disorders, and can also co-occur or co-exist with a variety of other physical and mental disorders. With the accelerated pace of work and increased mental stress, insomnia in China is on the rise year by year. Studies show that 1/3 of hypertension and 1/5 of heart disease are currently triggered by poor sleep. Therefore, the prevention and treatment of insomnia and health rehabilitation have important significance. Insomnia belongs to the categories of “sleeplessness”, “sleeplessness” and “sleeplessness” in Chinese medicine, Chinese medicine believes that the occurrence of insomnia is related to emotional and mental stimulation, poor diet, excessive labor and fatigue, and prolonged illness or old age and weakness. The pathological changes are due to deficiency of yin and yang qi and blood, loss of nourishment of the heart and mind, or disturbance of phlegm and fire, resulting in restlessness of the heart and mind. Clinically, it is related to the following etiology and pathogenesis. Emotional and moral injury: Emotional and moral disorder, depression and anger hurt the liver, liver depression turns into fire and disturbs the heart and mind; or excessive anxiety, heart and spleen deficiency, qi and blood are unable to nourish the heart and mind, or the spleen is not healthy, the essence does not transform, and the tranquility of the heart and mind is affected by the production of phlegm; or sudden fright, the bile is weak, so that the qi is not conducive to liver depression, spleen deficiency, phlegm and turbidity are generated internally, disturbing the heart and mind and causing sleeplessness. 2. Irregular diet: eating fat, sweet and thick taste, hunger and satiety, eating too much cold and raw food can hurt the spleen and stomach, the clear gas does not rise, the orifices of the mind lose nourishment, the mind is restless, the stomach loses harmony and descent, stagnation of food, accumulation of dampness and phlegm, and phlegm disturbs the mind and mind and causes sleeplessness. 3. Overwork and tiredness: overwork and tiredness damage the heart and blood, the heart loses its nourishment, and the mind does not keep the house, resulting in sleeplessness. Sleeplessness occurs when the mind is disturbed because the spleen is not raised and clear, and phlegm and turbidity are internally generated. 4. Long-term illness and weakness: When the body is old and decrepit or weak from long-term illness, the kidney essence is deficient and the mind is not nourished, resulting in restless sleep at night. Insufficient kidney essence and hyperactive heart fire lead to non-interaction between heart and kidney, triggering insomnia. The general dietary principle of insomnia should be in accordance with the principle of “restlessness when the stomach is not in harmony” in traditional Chinese medicine, because poor diet and dysfunction of the spleen and stomach can directly affect sleep, so insomnia patients should reasonably match their diet and pay attention to dietary contraindications. Insomnia patients’ diet should be light and easy to digest, less fat, sweet and thick, not easy to digest and so on, dinner should be remembered too full, so as not to increase the burden on the stomach and intestines, so that the night restless. Can be used to nourish the heart and calm the mind, to enhance sleep food, such as longan meat, dates, millet, lotus seeds, cypress seeds, yellow cauliflower, milk, walnuts, honey, sour dates, lily, etc.. And avoid foods such as tea, coffee, chocolate, chili and wine. In normal life, you can also take some food therapy recipes to improve the sleep condition and quality. 1. Sour date and round-grained rice porridge: raw materials: 15 grams of sour date seeds, 100 grams of round-grained rice. Preparation: first put the appropriate amount of water to cook the japonica rice porridge, when it is ready, put the sour date seeds to cook together. Eat on an empty stomach. Efficacy: It is suitable for palpitations, insomnia, dreaminess, heart trouble, etc. 2. Panaxia japonica rice porridge: raw materials: 10 grams of Panaxia, 50 grams of japonica rice. Method: First decoct the half-xia and then remove the dregs, pour the japonica rice into the half-xia water and cook the porridge. Take it on an empty stomach. Effect: Suitable for insomnia caused by food stagnation and discomfort in the stomach. 3. Jujube nut millet porridge: raw materials: 100 grams of millet, 15 grams of jujube nut powder, 30 grams of honey. Method: Boil millet first porridge, when it is ready, put the date seeds and stir well. Efficacy: It has the effect of nourishing the spleen and moistening the dryness, calming the heart and tranquilizing the mind, suitable for patients and people with poor diet, restless night sleep and dry stools. 4. jujube tomato porridge: raw materials: 100 grams of round-grained rice, 250 grams of tomatoes, 100 grams of red dates, icing sugar appropriate amount. Method: Wash the round-grained rice, red dates, put the right amount of water to cook the porridge, when cooked, add diced tomatoes and rock sugar, and then boil, take twice a day. Effect: It is suitable for spleen deficiency, weakness, weakness of food, lung deficiency and cough. 5. longan red dates porridge: raw materials: longan meat 15 grams, red dates 20 grams, 100 grams of round-grained rice. Method: Wash the longan meat and red dates, put the right amount of water together with the round-grained rice and cook the porridge. Take it once in the morning and once in the evening, and it should be served hot. Efficacy: It has the function of nourishing the heart and tranquilizing the mind, strengthening the spleen and replenishing blood, and can be used for palpitations, insomnia and forgetfulness caused by heart and blood deficiency. 6. lotus seeds and lily pork soup: raw materials: lotus seeds, lily each 30 grams, lean pork 250 grams, the appropriate amount of seasoning. Method: wash the pork, cut into small pieces; lotus seeds, lily clean, put in a pot with water stewed, add seasonings and eat. Efficacy: nourish Yin and clear heat, benefit the kidneys and nourish the heart, calm the mind, suitable for insomnia, heart trouble, dizziness, tinnitus, forgetfulness and other diseases. 7. lily egg yolk drink: raw materials: lily 7 grams, egg yolk 2. Method: lily soaked in water overnight, until the froth when the water. Another 400ml of clean water to boil lily, to 200ml when the dregs, beat into the egg yolk stir well. Take once a day. Efficacy: Suitable for people with heartburn and insomnia. 8. jujube and scallion porridge: raw materials: 30 grams of jujube, 50 grams of scallion, 50 grams of round-grained rice, 30 grams of honey. Method: Wash the jujube, remove the nucleus; wash the white onion, cut into minced; clean the japonica rice, add the right amount of water to the pot, put the jujube, japonica rice porridge, five mature add the white onion, then cook the porridge, mix in honey. Take it once a day, before going to bed, for 1 month. Efficacy: suitable for people who are restless and insomnia. 9. yellow essence stew: raw materials: lean pork 500 grams, 50 grams of yellow essence, ginger, onion, salt, wine appropriate amount. Method: the yellow essence, pork, washed, respectively, cut into small pieces of 3 cm long, 1.5 cm wide. Yellow essence and lean pork pieces into the casserole, add the appropriate amount of water, then add onion, ginger, salt and wine, stewed until rotten can be eaten. Effects: Nourishes spleen yin and benefits the heart and spleen. It is suitable for people with insomnia, low food intake, dreamy and easy to wake up. Diet 1. Heart and spleen deficiency: use cinnamon lotus seeds porridge. 15 grams of cinnamon meat, 20 grams of lotus seeds, 100 grams of round-grained rice. Put the cinnamon meat, lotus seeds and round-grained rice into a pot, add water, bring to a boil and cook on low heat until the rice is cooked and the porridge is ready. 2. Yin deficiency fire evidence: stewed snapper with wolfberry. Chinese wolfberry 30 grams, snapper 1. Slaughter the snapper, remove the viscera and skin, wash, and wolfberry together into the pot, add water, stew with low heat until the snapper meat is 80% mature, add onion, ginger, continue to stew until the snapper is cooked and rotten, add salt and other seasoning can be eaten. 3. phlegm fire disturbing the heart evidence: with bamboo rhizome lily porridge. Bamboo rhizome 15 grams, fresh rutabaga 100 grams, lily 30 grams, 120 grams of round-grained rice. Soak the lily to remove its bitterness, wash the bamboo rhizome and fresh rhizome and add water to decoct and extract the juice. Put the juice, lily and cleaned round-grained rice into a pot, add water to the right amount and cook the porridge for consumption. (B) exercise health rehabilitation 1. relaxation work: people sleeping in bed to take a natural posture, close your eyes, adjust breathing, from the top of the head muscle relaxation, and then all the way down to relax the muscles, the mind to exclude distractions, until you feel that the whole body muscles have been relaxed that has entered the sleep state. This work helps to improve the difficulty of falling asleep, long-term adherence will be very effective in treating insomnia. 2. taijiquan: insomnia people can insist on practicing taijiquan. Because the practice of boxing can be achieved when the mind is quiet and convergence, can be practiced 1-2 times a day, 20 minutes each time, for the improvement of sleep has a certain role. 3. Soak feet with ginger vinegar water: 3 large pieces of ginger into half a pot of water, to be boiled and add a spoonful of vinegar, to be suitable for the water temperature when the feet soak for about half an hour, soak during the appropriate amount of heating water to maintain the water temperature and massage the feet Yongquan point, continuous soak for about half a month can effectively improve insomnia. 4. In addition, you can also use some acupressure points to achieve the purpose of health and rehabilitation. ① massage “Shen Men” point Shen Men point is located in the anterior wrist area, the ulnar end of the distal transverse wrist palm, the radial edge of the ulnar carpal flexor tendon. The specific method is to massage the Shen Men point 100 times with your fingers, once a day at night before bed. The Shen Men point is an acupoint of the Heart meridian and is useful for treating sleeplessness, forgetfulness, heartburn, palpitations and other symptoms. In modern times, it is mostly used to treat neurasthenia, insomnia, coronary heart disease, depressive neurosis, etc. ② Massage “Nei Guan” point Nei Guan point in the forearm, 2 inches above the transverse stripe of the distal palmar aspect of the wrist, between the palmaris longus tendon and the radial carpal flexor tendon. The specific method is to use the fingers to massage the point 80-100 times, once a day at night before bed. The Neiguan point is a meeting point of the eight channels of the pericardium meridian and is useful for treating sleeplessness, stroke, vertigo, palpitations, chest tightness and other evidence. In modern times, it is mostly used to treat insomnia, vertigo, post-stroke, myocarditis and other diseases. ③ massage “Baihui” point Baihui point is located in the head, the front hairline is straight up 5 inches. Specific method is to massage the Baihui point 60 times, once a day at night before bed. Baihui point for the Governor’s meridian points, with the treatment of sleeplessness, dizziness, stroke, forgetfulness and other evidence. In modern times, it is mostly used to treat insomnia, cerebrovascular disease, senile dementia and other evidence. (3) Emotional and mental health rehabilitation Since insomnia is often closely related to emotional and mental health, in addition to the rehabilitation of insomnia with drugs, food therapy and exercise, giving emotional and mental guidance and appeasement can play a very good role in assisting recovery. ① Reasoning and guidance: We should explain to patients the causes and nature of insomnia in combination with the causes of insomnia, so that they can correctly understand insomnia, eliminate their unhealthy concerns and enhance their confidence in improving sleep quality. ② empathy method: according to the patient’s psychological state, eliminate their psychogenic stimulation, transfer their anxiety on sleep and maintain a good mental state through methods such as doubt interpretation and suggestion. For example, music therapy, you can use soothing melodies, soft and gentle, quiet and harmonious music to calm the mind, such as “Plum Blossom Three”, “Ping Sha Fei Yan”, “Jasmine” and other music can play a good role in soothing the mood and help sleep.