First, the regulation of diet can be hypnotic Due to the increase in the pressure of modern life, the ranks of insomnia in China is also growing. Insomnia, become one of the important factors affecting human health. Insomniacs who pay attention to adjust their diet structure, can also better improve their sleep. Insomniacs should eat dinner earlier, but should not eat too much. If you eat too late and go to bed with a full stomach, it is certainly difficult to fall asleep. Dinner should eat some easier to digest, will not cause gastrointestinal burden of food, to soy products, fish, eggs, stir-fried vegetables in a balanced intake of protein, inorganic salts, vitamins, not eat too much fibrous food, so as not to stimulate the stomach and intestines, so that the stomach bloated, affecting sleep. At the same time to eat lighter, if the salt intake is too much, it is easy to thirst and drink water, or eat too much water, thus causing more night urination to affect sleep. When you are restless and can not sleep, drink a glass of sugar boiled water, can make you gradually calm down into dreamland. Because sugar water in the body will produce a series of chemical reactions, generating a large number of serotonin, so that the cerebral cortex is inhibited and enter a restful sleep. Drinking a glass of milk before going to bed can also make people sleepy. This is because the biochemical substance tryptophan contained in milk has a hypnotic effect. Drinking a bowl of millet porridge before going to bed can strengthen the stomach and make people sleep. Because millet contains tryptophan and starch, after eating can promote the secretion of insulin, thus increasing the content of tryptophan into the brain, play a hypnotic effect. Sour date porridge: 15 grams of sour date seeds; pounded and boiled juice to remove the residue, plus an appropriate amount of japonica rice porridge, served before bedtime, for all kinds of insomnia are effective. Lotus seeds porridge: 20 grams of lotus seeds with 60 grams of japonica rice together with porridge to eat, can cure insomnia, dreamy and other diseases. Second, sleep well after exercise “healthy body from sleep”. This is the viewpoint put forward by scientists after research. Adequate sleep can make people energetic, glowing, is the lubricant of the body’s vital activities, so that the body’s neuroendocrine function is coordinated and balanced. And physical exercise can regulate the function of the cerebral cortex. There is experimental evidence: thinking about the nerve after 2 hours of continuous work to stop and rest, it takes at least 20 minutes to eliminate fatigue, while only 5 minutes with exercise. People who exercise often blood circulation more smoothly, research suggests that the amount of blood circulation of people who exercise in moderation is two times higher than the average person. Exercise makes the usual less active muscles can be relaxed, can eliminate local fatigue. People who do not sleep well should choose exercise programs according to their own characteristics. For the elderly, taijiquan, radio gymnastics,, walking, and ball activities with less movement are very suitable. These exercises on the one hand will make people feel fatigue, on the other hand can make the nerve excitation and inhibition process alternately, the alternate regulation of the two strengthened, can well promote sleep. In terms of exercise intensity, it should be appropriate for each person. It should be noted that the amount of exercise should not be too much, so as not to cause excessive fatigue, tension or strong mental excitement. After high-intensity exercise, the human excitement process is not easy to quickly turn into the inhibition process, therefore, do not arrange a large number of sports activities before sleep. Third, self-massage therapy to help sleep 1, supine abdominal kneading every night before going to sleep, lying on your back in bed, the intention of the Dantian (navel), first with the right hand in a clockwise direction around the umbilicus slightly harder to knead the abdomen, while kneading while meditating on the count, kneading count 100 times; and then replaced with the left hand counterclockwise direction, the same around the umbilicus kneading 100 times. As the abdomen can make the gastrointestinal peristalsis, especially the elderly, digestive function is weakened, the gas in the gastrointestinal tract will increase exponentially, often the large intestine swollen distended. Once the abdomen is rubbed, the large intestine is stimulated, the gas is squeezed out and fart, to facilitate sleep; if not rubbing the abdomen, farts can not be released, the large intestine swollen, affecting sleep. 2, pat Chung Quan point every night before bedtime hot water soak feet, sitting on the bed, first with the right palm pat left foot Chung Quan point 120 times, then the left palm pat right foot Chung Quan point 120 times, each time the strength to feel a slight swelling pain is appropriate. That can drive away insomnia, sleep peacefully. 3, lying relaxation method Take the right side of the lying position, pillow moderate, the whole body relaxed and natural, eyes closed, the tip of the tongue on the palate, the intention to keep the Dantian. Inhale slowly from the nostrils, so that the entire abdomen expands, and then exhale slowly from the nostrils, to the whole abdomen contraction. Adhere to 2 weeks in a row, it is good for helping sleep to improve general insomnia. Fourth, about drug treatment: “Yin and Yang secret spirit is the cure”. Insomnia from the perspective of traditional Chinese medicine is often the imbalance of qi, blood, yin and yang and insufficient function of the internal organs, poor sleep is a comprehensive problem. For example, liver depression and qi stagnation, excessive liver fire, sleep alertness; excess stomach fire, sleep restlessness; heart and blood deficiency, liver and kidney deficiency, sleep strain. Chinese medicine treatment is very helpful to improve insomnia in the elderly. Through individualized dialectical treatment, Chinese medicine regulates qi, blood, yin and yang, cultivates the spleen and kidney, nourishes the heart and calms the mind, dredges the liver and qi, harmonizes the stomach and calms the mind, activates the blood and improves sleep by treating both the symptoms and the root cause of the body’s internal environment. There is no need to be afraid of hypnotic drugs. It is possible to use some general sedative drugs if you have trouble sleeping, but take them under the guidance of a doctor and pay attention to the side effects, drug resistance and dependence of the drugs. Elderly people should reduce the dosage of drugs.