Stay away from insomnia: 5 incentives for frequent insomnia 8 sleep aid tips – prevent insomnia – SLEEP Sleep Network

Published: 2014-07-08 11:58:54 Posted by: Sleep net author: net from sleep: sleep Network Views: Summary: Today, sleepless nights became a common problem throughout the world, to the data, People around the world ##0% have chronic insomnia (sleeping and maintaining difficulty sleeping). China is one of the ## high-income countries, there is a
Nowadays, the night can’t be a common problem all over the world. According to relevant information, people around the world are ##0% chronically insomnia (sleeping and maintaining sleep difficulties). China is one of the ## high-income countries. According to one survey, 45% of the ## million respondents have sleep disorders. Experts report that insomnia has become the second largest disease in neurological clinics.
Sleep is an important physiological phenomenon. People have a “sleep-wake cycle” within 24 hours. When our sleepiness comes, it is the inevitable reaction of this cycle of sleep. For the insomniac, the “sleep-wake” cycle is destroyed. Why is the sleep cycle destroyed? How to improve sleep?
What causes insomnia?
##, mental and psychological factors:
Because of mental and psychological stimulation by a strong external cause. Such as family divorce, neighbor quarrels, some unpleasant things between unit comrades, excessive stress in work and study, etc., causing anxiety, anxiety, excessive excitement, difficulty sleeping, leading to insomnia. Insomnia itself becomes a cause of anxiety and tension, which makes the insomnia worse and forms a vicious circle.
2, susceptible quality:
This is related to the existence of a weakness in the individual’s physique. The personality is more introverted, the spirit is more sensitive, and it is easy to think and think about things. It is always worrying about something, and it is easy to suffer from insomnia.
3. Environmental factors:
Due to disturbances such as noise, glare, temperature, etc. in the surrounding environment of the home or in the family room, the “three shifts” at work, the “opening the night train” during the study, the environment that is not suitable for the difference, or the poor adjustment of the long-distance travel time abroad. Both will disturb the rhythm of normal sleep and wakefulness, causing insomnia.
4. Disease factors:
Patients with heart disease, hepatitis, kidney disease, asthma, ulcer disease, arthritis, pain, cough, etc., especially those with cerebral arteriosclerosis and cervical spondylosis affecting cerebral arterial blood supply, often suffer from insomnia.
5, drug factors:
Antipsychotics, antidepressants, anxiety or hypnotics, as well as vasodilators, certain antibiotics, anti-tuberculosis drugs and other drugs have serious side effects of insomnia, to attract attention.
Do 8 o’clock, completely bid farewell to insomnia
How to effectively restore the “sleep-wake” cycle? In addition to the doctor’s dialectical treatment, the active cooperation of patients in daily life is very important.
First, a good attitude is very important.
Maintain a good attitude of optimism and contentment, and avoid psychological imbalance caused by setbacks.
Second, create a conditional reflex mechanism that is conducive to falling asleep.
If you take a hot bath for half an hour before going to bed, soak your feet, drink a cup of milk, etc., as long as you stick to it for a long time, you will establish a “reflection condition for falling asleep.”
Third, do not read, watch TV or work in bed.
Usually, you should insist on regular breaks, go to bed at night, and get up on time in the morning.
Fourth, develop good sleep hygiene habits.
Such as keeping the bedroom clean, quiet, away from noise, avoiding light stimulation, etc.; avoid drinking tea, drinking, etc. before going to bed.
Fifth, relax your mind and body.
Get close to nature and relax your nervous and irritable mood.
6. Don’t sleep too much during the day.
Limit the sleep time during the day, in addition to the elderly can take a nap or snoring for a while during the day, should avoid naps or snoring, otherwise it will reduce sleepiness and sleep time at night.
Seven, moderate exercise.
Moderate physical exercise during the day helps to fall asleep at night.
Eight, pay attention to sleeping position.
The correct sleeping position should be to the right side, slightly bent legs. In this way, the heart is at a high position and is not under pressure; the liver is at a low position, and the blood supply is better, which is beneficial to metabolism; the food in the stomach is promoted toward the duodenum by gravity, which promotes digestion and absorption.
At the same time, the whole body is in a state of relaxation, breathing is even, the heartbeat is slowed down, and the brain, heart, lungs, stomach, muscles, bones are fully rested and oxygen is supplied.
Let you say goodbye to good food for insomnia
Tryptophan in milk is one of the eight essential amino acids in the human body. It not only has the effect of inhibiting brain excitement, but also has the effect of making people feel tired. It is one of the indispensable amino acids in the body. The content of a cup of milk is enough to make people sleep, which makes people enter the dream faster.
2, fruit
People who are over-tired and insomnia can eat muscles such as apples and bananas before going to sleep. They can resist muscle fatigue. If you put orange-orange fruit on the pillow, its fragrance can also promote sleep.
3, bread
When you are insomnia, eating a little bread can calm you down and urge you to sleep.
4, millet
In addition to rich nutrients, millet has the highest content of tryptophan in rice. Chinese medicine believes that it has the effects of strengthening the spleen, stomach and sleeping. How to eat: Take the right amount of millet, add water to cook porridge, eat it at dinner or eat before going to bed, you can take the effect of sleeping.