Effective ways to slow down and prevent insomnia

As the pressure of work and life increases, the pace of life accelerates. More people face insomnia, insomnia damage, such as no mental, endocrine disorders, dark circles, early aging and a variety of visceral function damage. Treatment of insomnia does not necessarily rely on drugs, easy to produce dependence. The following is an analysis of several methods that can effectively regulate insomnia. Recently, the mother's insomnia is very serious, so I have gathered some methods to treat insomnia, summarized here. It worked out pretty well. It is recommended to look at children's shoes in the family with insomnia relatives. There are two groups of people with insomnia: white-collar workers with high work pressure and middle-aged people entering menopause. Mainly because of insufficient blood supply to the brain and neurasthenia caused by insomnia. Middle-aged women often have sleep disorders, some people love to sleep more than ever, some people are insomnia, and some people sleep worse than ever. Insomnia can make middle age a misery. Lack of sleep can lead to elevated levels of adrenaline, catecholamines and, over time, hormone imbalances, as well as a weakened immune system. Studies have shown that women over the age of 35 are more likely to have sleep disorders (20% to 40% of the time), and are much more severe than men in the same age group, and premenopausal women need more sleep than men in the same age group. The following is my collection of some insomnia treatment methods, you can adopt it. Menopause is a starting point for women to show the aging process more obviously physically and psychologically, and is a period of intense physiological and psychological changes in a woman's life, so in addition to maintaining a happy spirit and a regular life, we should also pay attention to the daily nutritional diet. Most importantly, don't overeat before going to bed. Lying flat after a full meal can cause gastric reflux. When the pressure of the stomach contents exceeds the pressure of the lower sphincter, the food or stomach acid will flow back to eat. The result is heartburn, acid reflux, bad breath or asthma-like symptoms. It is recommended to sleep three hours after eating. Recline on the sofa if you are tired. 1. Control high fat and sugar intake. Menopausal women are prone to obesity, because the endocrine changes during menopause, so that the feeding center disorders. With the increase of age, the amount of activity decreases, and the body consumes less heat, resulting in excess heat causing obesity, which will lead to the disorder of sugar metabolism, and induce obesity. Obesity will lead to abnormal sugar metabolism, promote the formation and development of arteriosclerosis, increase the incidence of cardiovascular disease, so menopause must control diet, especially to control the intake of high fat and sugar. 2. Try to eat fish, shrimp and beans. Proteins are involved in the construction and repair of our body tissues and the maintenance of immune function. However, it should be noted that land-based animal meat is usually accompanied by a lot of saturated fat, which makes you gain weight, so it is recommended to reduce land-based animal meat foods, can be low-fat dairy products, beans and fish and shrimp as the main source of protein. 3. Make sure your diet is rich in isoflavones and boron. Low levels of estrogen can cause discomfort, while isoflavones and boron can act as estrogen. A daily intake of 30-50 mg of isoflavones from plant sources (such as tofu and soy milk), as well as eating boron-rich foods such as apples, sweet pods and grapes, can prevent estrogen levels from dropping. 4. Eat more vegetables and whole grains. Many fiber-rich vegetables, such as bean sprouts, radish, taro, seaweed, leafy vegetables, potatoes, cucumbers, green peppers, etc., help digestive fluid secretion, increase gastrointestinal motility, promote cholesterol excretion. In addition, onion and garlic have a good lipid-lowering effect. Fungus and mushroom can tonify qi and strengthen the body. They should also eat more foods rich in thiamine and niacin, such as multi-grain, brown rice and legumes. Thiamine has a certain sedative effect, and niacin dilates the blood, which is good for lowering blood pressure. 5. Cut down on coffee. Studies have shown that caffeine can cause hot flashes because it dilates the blood. 6. Lower your salt intake. Menopausal women due to endocrine changes, may appear edema, hypertension, so daily salt intake should be controlled at 3 to 5 grams. 7. Increase calcium and iron intake. The level of estrogen in the body of menopausal women is reduced, and the anabolism of bone tissue is decreased, so it is easy to develop osteoporosis and increase the incidence of fracture. In addition, women who consume 1,000 mg of calcium per day can reduce the diastolic blood pressure of blood pressure by about 6%. Calcium also maintains the excitability of nerves and muscles. Therefore, menopausal women should often eat foods containing high calcium, calcium supply is not less than 1000 milli8 per day, I provide several dietary foods in detail here. (1) Millet millet tryptophan content is the first in cereals. Traditional Chinese medicine believes that it has the effects of strengthening the spleen, stomach and sleeping peacefully. Food method: Take millet appropriate amount, add water to cook porridge, eat dinner or eat before going to bed, can receive the effect of sleep. (2) Sunflower seeds Sunflower seeds are rich in protein, sugar, a variety of vitamins, a variety of amino acids and unsaturated fatty acids, which have the effects of calming the liver, nourishing the blood, reducing blood pressure and cholesterol. Taking a handful of sunflower seeds every night has a good sleeping effect. (3) Milk milk tryptophan is one of the eight essential amino acids of the human body, it not only has the effect of inhibiting brain excitement, but also contains the effect of making people feel tired. It is one of the indispensable amino acids in the body, and the content in a cup of milk (appropriate amount, preferably warm) is enough to play a role in making people sleep, which can make people fall asleep quickly. (4) Fruit fatigue and insomnia, eat apples, bananas and other fruits before going to bed, can resist muscle fatigue; If you put oranges and other fruits next to your pillow, their fragrance can also promote sleep. (5) Bread When you can't sleep, eat a little bread, can calm you down, urge you to sleep. (6) Vinegar Some people after a long journey, overtired, difficult to sleep at night, can be mixed with a tablespoon of vinegar into warm water slowly. After drinking, calm down and close your eyes, and soon you will fall asleep. (I think the effect of white vinegar will be better) (7) Fresh lotus root contains a lot of carbohydrates and rich calcium, phosphorus, iron and a variety of vitamins, with heat, blood, and other effects. Can treat blood deficiency insomnia. Food method: Take fresh lotus root to simmer, slice and add some honey, can be eaten freely, has the effect of calming sleep. (8) Sugar water If it is difficult to sleep because of irritability and anger, you can drink a cup of sugar water. Because sugar water can be converted into a large amount of serotonin in the body, this substance enters the brain, which can make the cerebral cortex suppressed and easy to fall asleep. (9) Lotus seeds Lotus seeds fragrance is delicious, with tonifying the heart, spleen, blood and other effects. In recent years, biologists have proved that lotus seed contains lotus seed line, aromatic glycosides and other components have sedative effect; After eating, it can promote the secretion of insulin by the pancreas, which can increase the supply of 5 hydroxytryptamine, so it can make people sleep. Taking boiled lotus seeds every night before going to bed will have a good effect on sleep. (10) Jujube jujube sweet taste, containing sugar, protein, vitamin C, organic acid, mucus, calcium, phosphorus, iron, etc., has the effect of tonifying spleen and calming. Every night with jujube 30 ~ 60g, add water to cook, help sleep. (11) Lettuce lettuce has a milky milky serous liquid, has a sedative effect, and no toxicity, the most suitable for neurasthenia insomnia. When using, the lettuce with skin slices cooked soup, especially before going to bed, more conducive to sleep. (11) Some insomnia symptoms of Ginkgo biloba are caused by insufficient blood supply to the brain. Ginkgo biloba has the effect of promoting blood circulation and removing blood stasis, improving blood circulation, and improving blood supply to the brain. Different food, can be taken in water. 2. Living habits, environment and psychotherapy 1. Regular living habits and a good attitude. (1) Work and study should be carried out regularly, do not read, watch TV or listen to something interfered with before going to bed, because these may stimulate your nervous system. Rest and parasympathetic activation should be used. Also, it's best to take the TV out of the bedroom. Insist on aerobic exercise, such as jogging or brisk walking for 30 to 40 minutes in the morning, afternoon or dinner. People who snore try to sleep on their side. (2) Tidal sweats and night sweats are the main reasons for menopause to be unable to sleep. Unless you can take a nap during the day, you may not be able to calm down your irritable mood. A proper lunch break can help you rest better at night. Tidal sweats and night sweats are signals of changes in neurotransmitters in the body, partly as a result of changes in hormone levels or an imbalance between estrogen and progesterone. (3) Leave your worries in bed: Write down everything that bothers you before you turn off the lights. Imagine that all these worries will be solved by a super power while you sleep, and imagine that you will wake up in the morning with a healthier future and more confidence to take the right actions to improve your situation. (4) Avoid unhappy things or things that may make you unhappy when you sleep: Sometimes an urgent and important matter that cannot be resolved can lead to a sleepless night, and it is important that you should be aware of what is better for you. In addition to the above methods, meditation, relaxation activities, listening to calming music or drinking a cup of chamomile tea can help you sleep. In short, if you can't fall asleep immediately, don't think about how much rest time is left, don't always look at the clock, don't give in to the nervous spirit, think of a way, you can end the habit of late sleepers, dreams are waiting for you! (5) Here are a few songs and links that can help you sleep (very beautiful music, you can listen to it at ordinary times, you can get enough relaxation) : Forest Piano is quiet and quiet. Classical Romance Rhythms Of The Sea Niagara Falls A Natural Wonder Pacific Grace Niagara Falls a natural wonder. Classical romance Rhythms of the Sea Niagara Falls a natural wonder Pacific Grace 2, self-hypnosis speech induction method: in the dim light treatment room, the patient quietly lying on the bed, hands drooping, the whole body relaxed, eyes staring at a certain object in front, and then the doctor with monotonous, repeated and firm words to the patient said: "Hands and feet relax, close your eyes, and sleep slowly. Hands and feet are weak, eyelids are heavy, and you are going to sleep." It can also be used as a "lullaby" with monotonous and repetitive dripping sound and beat sound, so that the patient slowly enters a hypnotic state. Here is a self-hypnosis video: a Japanese voice actor helps you fall asleep (3D sound effects) : The environment is arranged to sleep in the dark: electric lights, flashing headlights, and even moonlight shining through the window can interrupt your good dreams. If the light is not dark enough to interfere with your sleep, pull down the lampshade and make you unable to see the hands of the alarm clock, because if there is a tendency to insomnia, looking at the time will increase anxiety. If you are in a place where you cannot make the room dark, you can wear an eye mask. In addition, you can also use some lavender essential oil to make yourself feel more comfortable. 1. Massage method of Yintang Point: massage clockwise with thumb, moderate speed, massage time 1 to 3 minutes, moderate strength. 2, wipe the forehead method: from the seal to the forehead to the temples on both sides. 3, wipe the orbital method: massage from the inside out with the thumb, moderate speed, massage time: 1 to 3 minutes, slightly lighter. 4. Massage method of Baihui point: knead with thumb from Yintang Point to Baihui point, the speed is moderate, the massage time is 1 to 3 minutes, the intensity is from light to heavy. Experts say that these points can also be massaged at home, a total of four steps, the first step with both hands to wipe the face, hands rub hot, placed next to the nose, from the nose up to the brow and then to the forehead, and then separated, by the ears and back to the nose, repeated 30 times; The second step is to rub the temples, knead the temples on both sides with the middle fingers of both hands for one to two minutes; The third step is to scrape the eye socket, put the thumb belly on the temple, bend the four fingers of both hands, scrape the eye socket with the inside of the second section, and scrape the eye socket repeatedly from the top down, generally 50 times; The fourth step is the palm knead Sishencong, Sishencong is located in the front, back, left and right thumb of the Baihui point, with the palms of both hands overlapping, placed in the Sishencong acupoint, repeatedly knead with the palm method for one to two minutes. Feel the local feeling of acid swelling, slight heat, skin slight red is in place. I hope the above methods can help you relieve the symptoms of insomnia, I wish you a good dream.