Say a simple and very practical method, I use this method not only cured insomnia, but also cured my depression. At one time was judged by the doctor as a depressed person, to prescribe a lot of antidepressant drugs, ate did not see much improvement. Later, I began to learn to swim, I think swimming is the most exhausting of all sports, but also the most relaxing sport. Once a person's mind is relaxed, plus the body is tired, naturally want to sleep. Since I started swimming, my appetite has increased greatly, my sleep has improved significantly, and I have gradually become more cheerful.

I am self-treating insomnia and my family's insomnia. In the morning, I use Tong Ren Wu Ji Bai Feng Wan, in the afternoon, I add the flavor of Easy Pill, and in the evening, I use Zao Ren An Shen Liquid and Xin Xin An Shen Pill. Generally 3 days can see the effect. The first half of the month to a month in a row, the basic bed on the sleep. Usually moderate exercise, nutritious diet, absolutely must go to bed at 10.30 p.m., can not stay up all night! Buy medicine to buy big factory old, unknown small factory medicine I have not used.

Insomnia is a symptom, not a disease, so we must find out the underlying cause of the disease and treat it, not just treat the symptoms of insomnia. Not long ago a client consulted me, he said his insomnia, more of a heart disease, so I from the root of his guidance, to solve his inner distress, he told me, he can slowly let go of the previous restlessness.

There are these two main ways on how to improve insomnia symptoms now:

1. Correct the misunderstanding of sleep and eliminate the fear of insomnia

Some people think that if less time to sleep, you have to make up for how much time, otherwise it will affect the energy, this is no scientific reason, many people have such an experience, even if less time to sleep, the same will feel energetic, which shows that people have a lot of potential, people's energy and stamina have a certain insurance coefficient, so even if it is difficult to fall asleep, but also do not be anxious, on the contrary, the more anxious the more The more anxious you are, the more difficult it will be to fall asleep.

2. Let nature take its course and relax your thoughts and emotions

Some people start worrying from before they go to bed, will they be able to sleep tonight? In case you can't sleep how to do, this is the beginning of the vicious circle that causes insomnia, as a result, the more anxious the more you can't sleep, you have to focus on what you are doing, stop striving for sleep efforts, such as counting, imagining qigong and other methods. The cause of insomnia is the desire to sleep, take sleep as a natural thing, relax, do not care too much, sleep will come to you.

'At night if you really can't sleep also don't toss and turn in bed, and minimize the number of times you go to the bathroom, the best way is to close your eyes to maintain a flat position, lying quietly, so you can achieve the same effect with sleep. When you toss and turn in bed, lying in bed wisdom makes you more nervous, more difficult to sleep, simply get up and leave the room to do some relaxing activities, such as reading, listening to music, meditation, and wait until you are tired to go back into the room.

But if you're lying in bed and can't control the thoughts in your head, you can also do the following:

Lying flat, without pillows, will open the hands and feet in a big shape, palms facing up, eyes closed, chin inward, will focus on the abdomen, and each inhalation and exhalation time one at a time lengthened and slowed down, five or six rounds of

In addition to breathing, to understand their own body, one side thinking about every part of their body, the order from the toes, the foot plate, ankles, calves gradually upward, without leaving out any part of the body. Slowly in the mind meditation, please it does not force to relax, heavy fall on the bed, gradually will be the waist can be flat on the bed, need to practice a few more times, gradually you will find that you have been in the mind of the distractions are thrown off.

I'm Tang Ruo, national second level counselor, help you get rid of mental illness, like me to follow the women's psychology growth notes.

Insomnia is difficult to endure and anyone would like to move past it in one go. What can be done to effectively get rid of insomnia? Here are some methods for reference:

Professional help. A more effective way to treat insomnia is to contact a professional counseling service for a professional solution. 90% of insomnia is caused by psychological reasons - not being able to let go of real-life setbacks and difficulties, anxiety and fear before and after insomnia, activation of past traumatic experiences, and so on, all of which can cause a person to continue to experience the pain of insomnia. A professional counselor will work with the patient to explore the underlying causes of insomnia, find and deal with them, and the symptoms will disappear naturally.

Relaxation exercises. Introduce two methods - 858 deep breathing method: inhale one 8 beats, hold your breath for one 5 beats, exhale one 8 beats, one beat for one second, do it several times; whole body relaxation method: in order from the feet, legs, abdomen, back, shoulders and neck, arms, face, the whole body, tense the muscles first, pay attention to the sensation of tension, and hold this feeling for 5 seconds, then relax the muscles, focus on the feeling of relaxation and hold this feeling for 15 seconds. It is important to be clear that a relaxation exercise is an exercise in relaxation, not a tool for sleeping and meditating, and that the point of the exercise is to focus on the process of doing it.

Facing Anxiety Fears Head On. Whenever you are anxious and fearful about insomnia, let yourself stay in this position for a while and think about what exactly you are anxious and fearful about. Close your eyes and visualize a situation that causes you anxiety and fear, the more detailed the visualization, the better, and then feel the anxiety and fear without repressing or resisting it until the anxiety and fear diminish. Repeat three times (if the content of the anxiety and fear is too exciting to accept, to stop, to seek professional help). The pain of insomnia does not lie in insomnia itself, but in the anxiety and fear of insomnia, time and time again to face it, you can adapt to it and no longer anxious and fearful, the mind relaxes, sleep is slowly getting better.

Happy Imagination. Close your eyes and imagine a beautiful and comfortable scene, such as grasslands, beaches, oceans, warm sunshine, you are a well-fed and well-drinking animal (choose one of your favorite animals as you, such as lions, baby elephants, dolphins, etc.), is the grasslands, beaches, oceans basking in the sun, warm, lazy, seemingly sleepy ...... Imagination process if the thoughts run away, it is normal, do not blame yourself, gently pull the thoughts back again can be.

Self-suggestion. Whenever you are anxious and fearful about insomnia, say to yourself loudly and firmly, "I love who I am right now!" , "Anxiety and fear are in my own head, I can do anything!" , "I accept myself as I am and I love myself!" Self-suggestion has to be repeated many times and practiced often so that a new subconscious mind can be formed within to replace the old one that is causing us pain.

These exercises every day to do 1-2 hours, adhere to more than 3 months, there may be repeated phenomena in the middle, will produce skeptical denial, no matter, that's just how you feel, not real, continue to adhere to the practice!

The last point that needs to be emphasized, if the above self-regulation methods do not work or the implementation of the difficulties, it is recommended to contact a professional psychological counseling institutions to professional solutions.

Let me say a few words about your question about how to treat insomnia? I hope my answer will help you!

insomnia: It is a condition of dissatisfaction with the quality and quantity of sleep that lasts for a considerable period of time and is most commonly known as a sleep disorder.

Clinical manifestations of insomnia: Major difficulty falling asleep, lack of deep sleep, easy awakening, self-consciousness of dreaming, early awakening, not easy to go back to sleep after awakening, feeling tired or lack of wakefulness after awakening.

medication: Short-, medium-, and long-acting medications can be selected under the guidance of your doctor, depending on your sleep disorder.

cognitive therapy: Many patients with insomnia are often overly worried about insomnia, often resulting in anxiety, which results in more and more inability to sleep, forming a vicious cycle, which is also one of the triggers of insomnia. Such patients need to use cognitive therapy to help patients to achieve, maintain realistic expectations for sleep; do not put pressure on sleep; will not be pessimistic after a night of poor sleep; learn to bear the consequences of sleep loss and so on. Treat insomnia with a correct attitude, eliminate concerns about insomnia, lift the psychological burden, and correct the vicious cycle state.

Introducing some of the various measures for self-management of insomnia：

1. Live a regular life, including three meals, sleep and working hours as regularly as possible;
2. Avoid excitatory activities 2 hours before bedtime, such as watching stimulating and stressful TV programs, long conversations, etc. Avoid stimulants such as strong tea, coffee and chocolate;
3. Spend a lot of time outdoors during the day to receive sunlight;
4. Use familiar objects or habits to help fall asleep, e.g., listen to music, use regular bedding;
   
   
5. You can learn to consciously control your mental activity by using entrainment methods before bedtime, including abdominal breathing and muscle relaxation;
6. Create an optimal sleeping environment: for example, avoid direct light on your face or too much light, keep the air circulating and avoid noise disturbances;
7. Go to bed only when you feel like going to sleep, and do not do activities in bed that are not related to sleep, e.g., reading, playing with cell phones, etc;
8. Wake up on time and avoid sleeping during the day, regardless of the quality of your night's sleep.

I hope my answer can help you, writing is not good, please teach more, hand-typing is not easy, thank you for your attention!！

Japanese seven-tone gagaku scale (corresponding to: re, mi, fa, so, la, ti, do)2021-09-26 19:38

Nowadays, not only the elderly have insomnia, a lot of young people are also troubled by this, once I also insomnia, deeply appreciate the pain of sleepless nights, take Chinese medicine, acupuncture, believe in the prescription, do not deny that some methods have played a role, but they are like a flash in the pan.

Once from someone else heard a method, at the time did not think so, because I heard too many versions of dealing with insomnia, but before going to bed at night or try this method, I did not know how to fall asleep, the next morning when I woke up to think back to myself also feel incredible, and then every time you use this method basically have a very good effect, adhere to a period of time to adjust the regularity of the biological clock to the point of sleepiness, and also do not need to use this method often. I don't need to use this method often.

This method really benefited me a lot, basically get rid of insomnia, and also willing to share to the friends around me, I hope everyone can eat and sleep well, enjoy life every day!

Thanks for the invitation! How to get out of insomnia effectively, everyone has their own reasons for insomnia and their own ways to detoxify it.

First of all, long-term insomnia must be treated, long-term insomnia is very harmful, not only to the mental health, but also directly affect the physical health, such as hypertension, diabetes, coronary heart disease and many other chronic diseases will be affected by insomnia. More seriously, long-term insomnia leads to the body's functions are overloaded, the immune system decreased significantly, especially in the middle-aged and elderly is aggravated by the incidence of malignant tumors.

For how to get out of insomnia, many people are very resistant to assisted sleep medication, let's say many insomniacs are saying, take sleeping pills and never throw them away again, but there are still a lot of people taking sleeping pills, and even often complain for sleeping pills are not good to buy. In fact, what we call sleeping pills refers to benzodiazepines, continuous use of more than six months may appear drug dependence or drug resistance, of which we are most familiar with eszopiclone and alprazolam.

In recent years, the newly applied non-benzodiazepine sleeping drugs zopiclone and zolpidem tartrate are theoretically free of drug dependence, except that some patients who take the drugs for a long period of time have developed mental dependence.

Of course, it is true that there are also exercise therapy, food therapy, physical therapy and other methods of treatment, but the results are often poor. So in order to get enough effective sleep, most people still choose to take medication, and medication is not as you think that you need to continue to take medication, you can take it as needed, and stop taking the medication when your sleep improves.

Sleep problems are related to sleep problems for people of all ages, and regardless of the treatment, just keep a healthy and steady sleep, and hopefully yours will be a healthy one!

In Chinese medicine clinics, there are two very important formulas for treating insomnia and excessive dreaming: Gui Spleen Pill and Tian Tian Wang Xin Xin Pill;

Both formulas are very effective, both have the effect of nourishing the heart and tranquilizing the mind, and are used to treat symptoms such as dizziness, palpitations, excessive dreams and insomnia.

The two formulas, Gui Shen Wan (归脾丸) and Tian Wang Zhen Xin Wan (天天王补心丸), both contain medicines such as ginseng, Yuan Zhi (远志), jujube kernel (枣仁), and Angelica sinensis.

The difference is that the spleen soup is accompanied by astragalus, atractylodes macrocephala, longan meat, woodruff, ginger, jujube and other drugs, tonifying the heart and spleen, and focusing on replenishing qi to strengthen the spleen, replenish the blood and nourish the heart; spleen pills can not only treat qi and blood deficiency insomnia, but also treat the spleen deficiency qi deficiency, the unity of the blood without the right to lead to the women's leakage and bleeding and other diseases.

While Tianwang Xinxin Tonic Dan, with the combination of Radix Rehmanniae Praeparata, Rhizoma Asparagi, Rhizoma Ophiopogonis, Xuan Shen, Platycodon Grandiflorus, Fructus Schisandrae, Cyperus Rotundus, and other medicines, the overall focus is more on nourishing the heart's yin, lowering the heart's fire, and calming and tranquillizing the spirit, and it is used for the symptoms such as hyperactive fire of the heart caused by the deficiency of the heart's yin or the symptoms caused by the heart's and kidneys' incompatibility, such as insomnia, night sweating, palpitations, and the symptoms of having a red tongue with little moss.

Overall, Gui Shen Wan is warm and tonic, suitable for people with deficiency in qi and blood; Tian Wang Zhen Xin Wan is cool and more suitable for people with deficiency in yin and fire, which is the general difference; both drugs are available as proprietary Chinese medicines.

Tap my avatar and follow me, there are more TCM health articles in my headline; leave comments if you have questions.

There was a time when I was often busy until late at night, early in the morning, after 12 o'clock, my brain seems to become a mass of paste, even when I lie in bed, I am still confused, although I have been too sleepy to open my eyes, but I just can't sleep.

Insomnia is really painful, insomnia after the whole person is not in the state, how to pulse are simply not back. Insomnia for a long time, the whole person is not good, do what no energy, eat what no flavor, just hope to be in bed to sleep well, earthquakes do not wake up.

When you have insomnia, the first thing you need is to relax, there is no way to fall asleep when your brain is highly stressed. I often let myself think of some happy things, or think of some wonderful TV series I've watched, movies, and so on, so that I will slowly fall asleep.

Soak your feet in hot water before going to bed, or soak your feet, and then drink a cup of hot milk to help the spirit of relaxation, if it is often insomnia, you can try this method. Before going to bed, do not carry out too strenuous exercise, so as not to be mentally excited more sleep.

To cure insomnia, relying on drugs and certain treatments is very difficult to realize, only from daily life, work to improve, life as desired, work smoothly, no worries, ask will not be able to sleep?

Exercise more:

After contacting a number of friends who suffer from insomnia, I found that they all have one thing in common; "excessive fear of insomnia and a lack of general knowledge about sleep health".

If you are suffering from insomnia or are interested in sleep health, we recommend that you take a moment and read this article objectively.

1. Insomniacs complain of psychological.

2. Recognize sleep correctly.

3. Self-therapy for insomnia.

Insomniacs complain of psychological

1. I envied the kind of refreshing wake up from sleep when I was a kid, and now I never have it anymore!
   

2. Five years of insomnia is going crazy!
   

3. The pain of insomnia is known only to themselves, envy those who sleep well, usually love themselves well, out of the problem only to bear!
   

4. Day to day insomnia is so painful, it's killing me!
   

5. This society still wants to sleep well every day, dream on!
   

6. I work three shifts, and I don't have any sleeping habits, eating habits or drinking habits!
   

7. Just started a variety of struggles, worried about the skin dark circles under the eyes to get older, worried about the body work, into the hospital, Baidu, a variety of ways to think, and now completely give up!
   

8. Sometimes I just sleep for an hour or so at night and it's so painful that I want to die!
   

9. Every day is in a light sleep state, serious times 1 hour to wake up several times, can not stand to hide alone in the room to cry, every day will have thoughts of light life!
   

What's the saying 'There's more to life than the present, there's poetry and faraway places.'

• Think about the fact that you haven't held his/her hand and counted down in Times Square, New York!

• Think of the countless other treats just waiting to be savored!

• Think of all the movies you haven't seen enough of, all the music you haven't heard enough of!

• Think of the scenery along the way through the most American of routes, 318!

• Think about how much time you really spend with your family!

…

There's so much more I want to do. Is it willing to give up on myself like this?

Proper understanding of sleep

1. You are not alone.

According to the 2015 China Sleep Index Report, the number of nationals with insomnia problems is showing an upward trend; 22 percent of Chinese people had serious sleep problems in 2014, while the percentage rose to 31.2 percent in 2015.

The 2010 census data shows that China's total population is 1,332.81 million, so count for yourself how many people are there for you when you have a hard time sleeping at night.

Isn't that a bit more balanced mentally?

Sleep and emotion management exchange (QQ group 137144238)

With the intensification of social competition, insomnia has become a common phenomenon; at the same time, insomnia is not only a thorny medical problem, but also an increasingly serious social problem.

At present, there is a lot of research on it at home and abroad, but so far the mechanism of sleep has not been completely clear, so sedation hypnosis has become a stopgap measure for the treatment of insomnia.

2、Awareness of sleep

1) Sleep cycles;

A sleep cycle is a biological rhythm that exists in sleep and is divided into 5 stages.

Typically, it takes us 10-15 minutes to enter the first stage of sleep;

• In the first stage, we feel drowsy, wake up easily and can hear things happening around us, at this time muscle activity is reduced and bedtime hallucinations may occur.

• In the second stage, there will be a light sleep period (30-40 minutes), which accounts for 50% of the total sleep time, when it is difficult to wake up and lose reaction to the external environment.

• Stages 3 and 4, enter deep sleep, accounting for 15% to 25% of total sleep time, when it is most effective in relieving fatigue and consolidating memory.

• Rapid eye movement sleep period, the end of the sleep cycle, when muscle tension is lowest and dreaming occurs.

These five stages form a cycle and each cycle will last about 90 minutes.

Healthy sleep requires 4 to 5 alternating sleep cycles, with most deep sleep occurring in the first 2 to 3 cycles.That is, 3 to 4 hours after falling asleep deep sleep has been completed, which is the most effective sleep time to restore the body's energy.

Whereas the first cycle of REM sleep lasts only 5-10 minutes, the last cycle of REM sleep before waking up can last 30-40 minutes.

Regardless of which cycle of sleep is interrupted, it has the potential to affect our ability to concentrate, which can cause emotional instability and damage long-term health.

2) Sleep time;

Usually you need to sleep 6 to 8 hours a day, but of course there are variations, for example, Edison only slept 4 to 5 hours a day, while Einstein slept 10 hours. There are different lengths of sleep, as long as the next day is full of energy and there is no uncomfortable feeling.

• Infants up to 1 year old sleep 16 to 18 hours a day.

• 1 to 3 years old sleep 12 to 15 hours a day.

• Ages 3 to 5 sleep 10 to 14 hours a day.

• Ages 5 to 12 sleep 9 to 10 hours a day.

• By adolescence it stabilizes at 6 to 8 hours per night.

More sleep is not better; too much can be harmful to your physical and mental health.

3) Causes of insomnia;

• Environmental factors, noisy living environment, too bright lights, uncomfortable bedding, etc...

• Social factors, poor sleeping habits, family and friend conflicts, shift work, etc...

• Physiologic factors, dysfunction, restless leg syndrome, pain and other...

• Psychosomatic factors, stimulation by adverse life events, anxiety, depression, etc...

Insomnia lasting more than 2 months predisposes to anxiety and depression.

Modern medicine categorizes insomnia into primary and secondary insomnia;

• That is, insomnia caused by psychological, physiological diseases, drugs or external environmental factors is called secondary insomnia.

• Insomnia for which no definite cause can be found is called primary insomnia; it is almost exclusively characterized by insomnia, difficulty in falling asleep, difficulty in going back to sleep after waking up, feeling of malaise after waking up, and fatigue and sleepiness.

Insomnia was determined on the basis of;

Insomniac complaints, including difficulty falling asleep, easy waking, dreaming, early waking, not easy to go back to sleep after waking, or discomfort after waking; impaired social functioning and causing annoyance; symptoms persisting for more than 1 month and occurring at least 3 times a week; and exclusion of being caused by various psychiatric, neurologic, and somatic disorders, among others.

If all of these symptoms are true, unfortunately, you need to learn more about sleep health and continue to improve your sleep.

This is because insomnia affects quality of life and daytime work and study conditions;

• It leads to cognitive dysfunction, decreased initiative, poor concentration, memory loss and slow thinking.

• Emotional disturbances, irritability, irritability.

• Reduced motivation to work, decreased efficiency and daytime sleepiness.

• Social disorders, sensitivity, suspicion, reluctance to engage with the outside world; difficulty communicating with family, friends, coworkers, etc.

Self-therapy for insomnia

The most important thing in treating insomnia should be to eliminate the various factors leading to insomnia. Insomnia is usually the result of the interaction of physiological, psychological and social factors, and the treatment measures should be all-round and multi-angle integrated treatment.

The most common methods of addressing insomnia are currently categorized into two types;

• One type of therapy is biological, which includes medication, surgery, counseling, and light therapy.

• The other is psychotherapy, which includes cognitive and behavioral therapies and is non-pharmacological.

Usually primary insomnia is treated with sleep health education, relaxation training, and stimulus restriction; secondary insomnia is treated with pharmacologic and non-pharmacologic treatments.

Because non-pharmacological therapies cover a wide range of areas and are more difficult to apply clinically, the current treatment of insomnia is mainly based on drug therapy.

1) Whether or not they take sleeping pills to aid in their treatment;

The current treatment of insomnia mainly stays at the stage of synthetic sedative and hypnotic drugs, which have a certain inhibitory effect on the central nervous system.

At the same time, it will also cause patients to varying degrees of dependence, withdrawal symptoms and "hangover" phenomenon, which is not conducive to the recovery of insomnia, and it is difficult for patients to accept.

This is why you get headaches after taking Ambien and need to keep dosing it up to be effective, but not taking it.

Furthermore, insomnia caused by environmental changes, life encounters, and physical illnesses, only a small part of the causes of insomnia, 80% of the insomnia is psychosomatic, most of the symptoms of neurasthenia.

The use of medication often treats the symptoms rather than the root cause, and over time, drug dependence can exacerbate the condition instead.

Because these drugs are prone to resistance, addiction, and withdrawal reactions, the risk of death for older adults who regularly take sleeping pills is 50 percent higher than normal.

One needs to objectively assess one's health condition as to whether or not to take medication to assist in treatment.

That's right, evaluate yourself and don't keep thinking about relying on others and your doctor;

• First of all, hospitals are for-profit organizations, not charities.

• Secondly, the factors that lead to insomnia vary from person to person, and other people do not fully understand your actual situation, and if you cannot find the real cause of the disease, how can you try to solve the problem of insomnia!

Are you really comfortable handing over your health to someone else?

Still, the best treatment for insomnia lies with you, and what you should do is learn as much as you can about sleep health instead of stumbling around like a clueless person.

2) Cognitive therapy for insomnia;

The theoretical basis of cognitive therapy is proposed by Beck; cognitive theory is used to correct patients' adverse cognitive beliefs and attitudinal biases about sleep, through explanation and guidance, so that patients can understand some basic knowledge about sleep and reduce unnecessary anxiety reactions.

If a person decides that he must sleep a full eight hours a day to not be considered an insomniac, and he only sleeps six hours a day, then he may become an insomniac;

If he thought he could sleep 6 hours a day while maintaining normal activity, he probably wouldn't be an insomniac.

A person's mind determines his inner experience and reaction. Cognitive therapy lies in changing the beliefs in the patient's cognitive model of good thinking to achieve the purpose of correcting emotions and behaviors.

In other words, insomnia cognitive therapy is to learn more about sleep health and develop the right concept and system of knowledge.

3) Sleep restriction therapy;

Sleep restriction therapy, in effect, improves sleep efficiency by reducing the amount of time people stay in bed and increasing or decreasing the amount of time in bed based on sleep efficiency.

Sleep efficiency = actual total sleep time / time spent sleeping in bed x 100%

Methods of concrete implementation:

1. Make a sleep schedule plan based on the last week's sleep schedule, e.g., 5 hours of sleep per day, i.e., go to bed at 24:00 p.m. and wake up at 05:00 a.m.

2. Wake up at a fixed time every day, even on vacation. Those with late bedtimes set their wake-up time accordingly after calculating their bedtime.

3. Don't nap during the day and avoid lying in bed.

4. Get up and keep track of how many hours you haven't been able to sleep.

5. If you are asleep for 90% of your bedtime for 5 consecutive days, you can extend your instituted sleep time by 15 minutes, or 5 hours and 15 minutes.

Sleep restriction therapy is indicated for patients who have difficulty falling asleep, wake up easily, have a long duration of illness, and have poor results with various medications.

This method is very effective, but it is difficult to adhere to the actual treatment due to the relatively long duration of the treatment and the high demand on the patient's execution.

4) Morita psychotherapy;

Morita Psychotherapy is based on the principles of a go-with-the-flow attitude and the principle of doing what is right.

Sleep is not something we can control with our will. The higher the expectation of sleep, the more annoyed and impatient you are with insomnia, which will be more serious.

Therefore, we should do "let nature take its course", do not take insomnia seriously, do not pay attention to it, can not sleep, do not sleep, do not have to worry about what will happen tomorrow.

What happens tomorrow, hell knows!

Focus on having defined goals as well, such as work goals, study programs, hobbies, etc., and try to do what needs to be done and stick to it despite the pain.

Anyway, remember one thing, no matter how serious insomnia is, it will not lead to death. Sleep is a natural phenomenon of the brain, just like a person goes to eat when he is hungry and drink water when he is thirsty, as long as there is a physiological need for it, he will surely be able to sleep.

5) Music therapy;

Music is not just a mere recreational pastime, it also regulates heart rate and breathing, relieves mental tension, and eliminates restlessness and irritability.

Currently, music therapy has also achieved better efficacy, while avoiding the adverse effects due to drugs and the feeling of dependence on drugs.

Principles of music therapy;

① Central nervous system regulation;

These central nervous system structures and endocrine organs, regulating the body's organs, while also playing a controlling role in the biological clock, so that the central nervous system activities are balanced, which also means that the biological clock rhythms are stable, the day and night sleep rhythms are stable, and naturally, you will be able to get a good night's sleep.

② Socio-environmental factors;

Among the socio-environmental factors, many unexpected life events can cause negative emotions such as anxiety, fear, anger and guilt. These negative emotions are a common cause of severe sleep disorders.

Music doesn't stop life events from happening though;

However, musical activity is a benign stimulus, is conducive to eliminating or attenuating the adverse effects of negative emotions, the human psyche will get a new balance, which can improve sleep.

Music is a form of psychotherapy;

Music acts on the cerebral cortex through regular frequency changes and produces effects on the lower thalamus and the limbic system to regulate hormone secretion, promote blood circulation and metabolism, thus altering a person's emotional experience and the state of bodily functions.

The difference with general psychotherapy is the difference in therapeutic approach, which is also reflected in the difference in the impact on brain activity;

• General psychotherapy is verbal , mainly through conversation.

• Music therapy, on the other hand, is based on music, mainly through musical activities.

Music is also characterized by a direct and pronounced effect on the right hemisphere of the brain, and the psychotherapeutic properties of music are more prominent than those of language.

5) Dietary modifications;

Although I grew up drinking melamine milk and eating gutter oil, I have long been invulnerable to poison, but in order to get a good night's sleep, I usually have to pay more attention to eating healthy.

① Try not to eat before going to bed;

If you feel hungry, you can drink a cup of hot milk before bedtime, or some complex sugar drinks; milk because it contains tryptophan, which has the effect of helping sleep.

② Avoid caffeine and alcohol;

Caffeine is a stimulant and has a waking effect. Drinking coffee after 4 p.m. can lead to difficulty falling asleep, longer periods of light sleep, and shorter periods of deep sleep, thus preventing adequate rest.

This substance is commonly found in coffee, cola, tea, cold and flu remedies and anti-allergy medicines.

Alcohol, like other sedatives, can inhibit breathing during sleep and aggravate obstructive sleep apnea and snoring.

Under the influence of alcohol, sleep comes quickly, but it takes longer than usual to get into a deep sleep and comes back fresh many times in the second half of the night, resulting in a lack of mental clarity and sleep when you wake up on day 2.

③ Stay away from nicotine;

Nicotine increases the release of adrenaline, which stimulates the central nervous system and acts to awaken the body and mind, leading to insomnia.

Small doses of nicotine have a mild sedative and relaxing effect, and high concentrations of nicotine have a euphoric effect similar to caffeine. If you really can't quit smoking, then try not to smoke within an hour of bedtime.

If you have something to do, cook and eat at home more often, and eat more healthy green vegetables.

5) Some healthy work and rest habits;

1. Get regular rest and wake up on time the next day, regardless of when you went to bed the night before.

2. Darker light helps melatonin production and makes it easier to fall asleep, while early morning light helps to quickly regain wakefulness after awakening.

3. The bedroom should be kept quiet, clean and at a moderate temperature, and the room temperature should be adjusted down when you go to sleep to help your body temperature drop and also to help you sleep.

4. The air in the room should be kept flowing to ensure that there is enough oxygen in the air when you sleep.

5. The bed is for sleeping, don't read or watch TV in bed.

6. After going to bed for 20 minutes or still can't sleep, can get up and do something monotonous and tasteless, and then go to bed again when you feel like sleeping.

7. If insomnia exists, try not to nap, but if you are really sleepy, take a 20-minute nap.

Finally;

Insomnia is caused by many factors, don't fantasize that it can be solved by taking some medicine or doing some psychological counseling. You are the only one who knows your physical and mental condition best, don't rely too much on others.

I wish you a speedy break from insomnia.