I'm very vocal on this one, I've had insomnia since 2016 and it lasted until the end of 2019, and only got better this year, so I'll talk about my own personal experience;

First of all:say a little about their insomnia before the situation, before 2015, I am a special ready to sleep, a sleep can sleep more than 10 hours, without waking up in the middle, I always joked with my wife, I am not in the last life of the next life of sleep are not;

Then:Tell me why I have insomnia:Insomnia is not without a reason, I feel my reason is that I changed a job at the end of 2015, my previous job was very fixed, commuting to and from a place every day, eating, living, living, after I changed my job, because I am in charge of the business of the 2 provinces, so every day I traveled to a different city, and every day I stayed in a different hotel, my life became a little bit of a regularity. Then my mother was diagnosed with terminal lung cancer, and the doctor said she only had 6 months to live. It was a particularly hard blow to me, and suddenly I had insomnia.

Next: the symptoms of insomnia: also difficult to fall asleep, no matter how sleepy during the day and how sleepy during the day, I dare not sleep, I also tried to sleep, lying in bed can not sleep, to the night, feel sleepy eyes, but lying in bed how to sleep, the more you can not sleep, the more afraid, the more afraid of the more you can not sleep, from nine o'clock at night lying in bed, usually to 2:00 a.m. after the morning in order to fall asleep, in fact, this time lying in bed is a very painful time, in time to fall asleep, actually light sleep. Lying in bed is a very painful time, in time to fall asleep, in fact, it is also light sleep, sleep an hour to wake up, sometimes you can lie in bed all night, a night can not sleep. During the day, I have no spirit at all, especially the two legs, walking and stepping on cotton, the head is also, is numb, talk to others feel very difficult, so I insisted on 3 years;

Finally: say how good insomnia, in fact, how good, I do not know, during the period also saw Western medicine and traditional Chinese medicine, but also ate Western medicine and traditional Chinese medicine, no effect at all, especially the time to eat traditional Chinese medicine, the more you eat the more sleep, and finally simply do not dare to eat, but also try to soak your feet, drink milk, simply a little bit of no matter how to use, I personally feel that is the confidence is that you are confident in sleeping, once you have a few days of good sleep, you build up the confidence to sleep well, you will not be afraid of insomnia, after your ability to sleep will be better and better. Sleep well, you build up the confidence to sleep well, you are not afraid of insomnia, and then your ability to sleep will become better and better, as long as the sleep can be good for a period of time, after that, you will not have insomnia, I think my insomnia is good for this reason, I don't know if you recognize it!

Insomnia will mainly make people's rest is not good, the spirit is not good, long-term this will make insomnia patients are prone to other diseases, so what is the treatment of insomnia? The following is a specific introduction for this.

1, adjust the time, we all know that people are easy to fall asleep at a fixed time. It is best to go to bed at a fixed time, and never lie down in bed to rest before this time, and do not read books or gossip in bed. Fixing the sleep time can form a conditioned reflex to want to sleep as soon as the sleep time comes. If the sleep time is 7 hours, lying in bed time is not more than 7 hours, so that you can cherish the sleep time, stop thinking and soon fall asleep.

2, relaxation therapy is also a method of self-treatment of insomnia, the main practice is to remove or loosen tight clothing, such as hairpin, belt, bra. After going to bed, if you feel discomfort in some parts of the body, you can gently self-massage, and then naturally take a deep breath, relax the limbs, focus on the soles of the feet, but also focus on the umbilicus 3 inches below the dantian, envisioning the whole body Shu Tai, relax, do not force the burst of gas.3, the treatment of self-insomnia also has a great relationship with the diet, because the diet can alleviate the production of insomnia. Breakfast should not be too full, which can make the day less sleepy. And eat a snack at night before going to bed, help sleep, but should not eat too much.

4, choose the right sleep posture, good posture for sleep is also a great help. Lie on the right side, right leg under the flexion, left leg on the straight. This posture is quite sophisticated, known as the "lying dragon potential", that can solidify the kidneys to protect the yuan, nourish the heart and tranquilize the mind.

5. The most common method used by people in daily life is to use drugs to promote sleep, taking sleeping pills and tranquilizers when necessary. The addition of vitamin B1 or amino acids can improve brain metabolic function, which is conducive to the adjustment of sleep, but it should not be used for a long period of time, otherwise it will fail or cause adverse reactions.

Thanks for the invitation! Insomnia can not sleep, is caused by economic pressures, there are three sleep-aiding tricks, one, read ordinary books or newspapers, monthly magazines, two, listen to music songs, (do not high voice, to bass) three, look at the cell phone or video, so that listening to or watching, eye hair confused, numb nerves after slowly fall asleep.

One trick to solve: can't sleep at night, hard to fall asleep

doctrinal

What are you doing at night when you can't sleep and when you're awake? You have two behaviors.

A behavior in which you feel so joyful about having more awake time in your life that you cherish it, and you are relaxed and happy to be awake, reading, journaling, thinking, and being free.

A behavior in which you immediately invoke the knowledge of sleep to determine that you are insomniac, you determine that there is harm in being awake, and then you seek to leave that harm, that is, to leave being awake, and to pursue "unconsciousness". You think that not being awake is sleep, and the pursuit of "not being awake" is the pursuit of sleep.

Anxiety is born from this moment. Anxiety is born when you discover the harm. Without harm, there is no anxiety. Anxiety arises very quickly, as soon as you have the knowledge of sleep, you are immediately anxious. So you think that anxiety and wakefulness are created at the same time, you think that wakefulness and anxiety together jeopardize you. In reality, anxiety harms you, wakefulness does not harm you. They both coexist, and you think that they are jointly harming you.

You are having a waking state, then an invocation of sleep knowledge, then a determination that there is harm in waking, and then harm causing harm avoidance behavior. Harm avoidance behavior is anxiety. Seeing this, you know that anxiety is caused by sleep knowledge. You don't care about sleep knowledge, then you don't have anxiety.

The massive publicizing of knowledge about the dangers of insomnia is fear mongering. Fear creates anxiety, anxiety creates harm, and anxiety makes you more insomniac.

Knowledge is all historical, it is a product of specific conditions, and you will be misled if you apply it randomly. You should use your intuition, you're sleepy, you sleep naturally; you're not sleepy, you wake up naturally and live normally. That way you are free of anxiety, don't have to strive for sleep, and live randomly.

Most insomniacs do not understand sleep. Sleep is a very strange thing, do not want it, it will come; please it, coax it, try to seduce it, it will hide even the shadow. If you pursue it, you are foolish. If you just live, he will come of his own accord, so why do you bother to pursue him? Isn't it good to be idle?

fulfill

When you are awake at night, you can lie still, you can sit still, you can read, you can write in your diary. The brain can think of anything, don't seek to think of nothing, feel free to be natural and enjoy every moment of your life. You give up all measures and thoughts of pursuing sleep, and just live easily and happily. Sleep comes and you sleep peacefully. This is the simplest and most practical law of superior life, sleep is already in it, do not seek sleep methods.

Don't look at your cell phone, computer, or TV at night; these unnatural things make you restless, and restlessness breeds anxiety.

self-cultivation

Chronic insomniacs are too concerned about their physical and mental state and wind up anxious, which hurts them. Enhancement of cultivation, for long-term insomniacs, in fact, vital. You improve the cultivation, you will not worry about things, more will not worry about waking up, transcendence, then insomnia will not be solved.

Cultivation enhancement is simple but difficult to say. I'll make a small suggestion, may you benefit.

Read this poem often, you can also broaden your mind, indifferent to life, cultivation enhancement only in the invisible reading.

The Yangtze River passes through the east, and the waves sweep away the heroes. Right and wrong, success and failure, the head turns empty. The green hills are still there, and the sunset is red for a few times.

The white-haired fisherman and woodcutter on the river islet, accustomed to watching the autumn moon and spring breeze. A pot of turbid wine and happy to meet each other. How many things in the past and present, all put into a laugh.

Insomnia, the difficulty of falling asleep, seems to be an eternal topic, we will always encounter times when we can't sleep, sometimes it's some psychological reasons that make us irritable and anxious and can't sleep, and sometimes it's some physical reasons that make us can't sleep. The taste of insomnia must be a painful experience, especially if the problem of insomnia exists for a long time, it will disrupt our original life. If you ask a doctor what is a good solution for insomnia, I believe that most of them will be the first to think of sedative and sleeping drugs, but many people for taking sleeping pills is the existence of obvious resistance, so let's talk about non-pharmacological treatment of insomnia recommendations.

How should we improve our sleep other than taking pills

First of all health education about sleep disorders should be the first thing we need to pay attention to, what kind of habits are beneficial to sleep and what kind of habits are harmful to sleep, change the harmful habits and continue the favorable ones.

For example, the customary time of sleep, human sleep time should be fixed, at least there is a certain regularity, that is, we say the sleep rhythm. The general sleep time is between 20-22 o'clock, too early and too late may have an impact on the sleep stage and wake up stage of sleep itself, so the regular sleep time is also a prerequisite to improve the quality of sleep.

Another example is the preparation before sleep, do not do things that have nothing to do with sleep, do not drink caffeinated beverages before going to sleep, do not exercise two hours before going to sleep, the light in the bedroom is not easy to be too bright, do not lie in bed for a long period of time before preparing to go to sleep, and do not use light-emitting electronic products after going to bed. Doing all of the above will definitely increase the quality of sleep.

In addition, there are some people's insomnia or wake up early problem with the night shift or because of work needs to stay up late, such people are likely to have a long time to wake up early, or similar to the problem of circadian reversal, may need to make up sleep or take some melatonin preparations to adjust the sleep rhythm, do not worry, melatonin is not a drug, but just a hormone inherent in our human body, with the role of regulating sleep rhythm, as long as you take it according to need! As long as it is taken as needed, there is no problem if it is not taken for a long period of time.

Cognitive Behavioral Therapy for Insomnia (CBT-I)

We know that patients who have difficulty falling asleep at night often worry and fear that if they don't get enough sleep they will perform poorly the next day. This worry can exacerbate their difficulty falling asleep, creating a vicious cycle of arousal and anxiety. A person may begin to blame poor sleep on all the negative events in their life. Therefore, changing this cognitive error can improve a patient's difficulty falling asleep.

Cognitive Behavioral Therapy for Insomnia (CBT-I) is a psychotherapeutic treatment that works over a period of several weeks to ameliorate a patient's fears, worries, tensions, and phobias about insomnia by improving the patient's misperceptions about insomnia, with the end result being a direct improvement in the insomnia condition.

In fact, the long-term effect of CBT-I is not weaker than taking sleeping drugs, only the effect is slower, and the effect of CBT-I treatment is different for people with different acceptance of psychotherapy. Therefore, generally we are choosing drugs and insomnia cognitive behavioral therapy together, you can cognitive behavioral therapy after the effect, and then gradually reduce sleeping pills until stop taking drug therapy.

About the treatment of insomnia in fact there are many different methods, but the effect of medical origin treatment must be better than the so-called folk remedies, because the so-called remedies are effective for some people, I hope that insomnia you choose the right way to improve the sleep problem.

In fact, I don't think you should resist at all if your doctor suggests that you take sleeping pills, because the possible adverse effects of taking the medication are still much smaller than the harm caused by insomnia. I hope my answer can help you, have a question leave a message in the comment section, I will help you answer.

I'll share with you how I'm fighting insomnia and fighting for sleep as a position!

I used to have a hard time falling asleep, lying down and not being able to sleep, the more I couldn't sleep the more I ran to the bathroom, the more I tossed and turned the more I couldn't sleep. Later, I started to take sleeping pills, at first half a tablet, then one and a half, I thought so young to rely on sleeping pills to maintain, is not too sad. There is an old saying: "If you don't want to find an immortal formula, you should look for a sleeping formula", so I started to exercise. I thought to make myself tired to fall asleep, I will organize friends to play badminton after work, found that the group exercise the more tired the more sleepless, and the more tired the more excited! Later I day a thousand meters of swimming 🏊‍♀️, good for a while , but can fall asleep is more dreams. That I have been very content, at least to sleep ah. Because of the move away from the swimming pool far away, can not insist on swimming, I will go to work every day to walk quickly, from home to the unit 5 kilometers. At first, I just walked to work and took the bus back from work. Later, after work also do not do the bus, also fast walking back, the effect is still not. 55 years old after retirement, sleep is even worse! Blood pressure is also high, a lot of indicators also failed, and also hospitalized a few times.

So I began to study the Yellow Emperor's Classic of Internal Medicine. "Wei qi is not allowed to enter the yin, but always stays in the yang. If it stays in the yang, then the yang qi is full; if the yang qi is full, then the yang stilt is full; if it is not allowed to enter the yin, then the yin qi is weak; therefore, the eyes do not close." The meaning is: "If Wei Qi enters the yin at night, one can fall asleep. If Wei Qi cannot enter the yin division and remains in the yang division, one cannot fall asleep. I consulted with the doctor during the hospitalization, but also more or less understand some medical knowledge, to my age more or less have some cerebral blood supply insufficiency, I first bought an oxygen concentrator, inhaling oxygen for 20 minutes a day, I used to practice yoga, there are a few sections of sleep-aiding movements I insisted on doing every day. Since inhaling oxygen, the effect is the biggest, before eating breakfast on sleepy, yawning phenomenon disappeared. In fact, constant yawning is a sign of lack of oxygen. There are also a few yoga stretching movements every night, I checked the stretching before going to bed is the most improved sleep, as the saying goes: "Sinews long an inch, life long ten years of scripture." Of course, we need to have a quality life in our old age. In the past, my two legs all day long with dragging a big bar like, feel heavy, to the evening sometimes soak feet, a press foot neck and a slight edema, in 2018 my carotid CT right side of a time to steal blood, so that my right arm do not dare to lift also dare not lift heavy objects. The previous knee and bone spurs, and hyperplasia even cycling pain, since the stretching after these symptoms have disappeared, walking is very easy, the key is to sleep has greatly improved.

Also, don't go to bed too late every night, the later you go to bed the worse you sleep, I'm only on oxygen once a week now, and my sleep quality is great!

I also fall asleep very quickly, I stopped taking my sleeping pills a long time ago, and my whole body looks very refreshed and energized. You can try, good luck!

I'm Harvest Joy, so if my sharing makes a difference in your sleep, please add a follow!

Many friends are plagued by the problem of insomnia, some friends are difficult to fall asleep after lying down, some friends wake up late at night, some friends are poor quality of sleep, some friends are waking up very early, can no longer sleep, these insomnia problems ultimately lead to, are a variety of daytime discomfort symptoms, such as fatigue, depressed or irritable mood, cognitive impairment, physical discomfort, etc. Want to overcome insomnia, we Today do not talk about medication, let's talk about how to regulate insomnia from living habits, insomnia habits, psychological cognition.

I don't know what this friend said about difficulty in falling asleep, does it mean that it is difficult to fall asleep after lying down at night (sleep latency more than 30 minutes), or does it mean that it is difficult to fall asleep after waking up at night, no matter which case, for improving the problem of difficulty in falling asleep, it is very important to make effective improvement from the habits of life and sleep habits in the first place-...

1. First of all, for those who have difficulty in falling asleep, they should avoid overeating at dinner and should not eat indigestible food before going to bed, as these unhealthy eating habits will affect falling asleep and the quality of sleep.

2. It is generally recommended that within 4 to 6 hours before going to bed, one should not drink strong tea, strong coffee and other drinks that stimulate nerve excitation, nor should one smoke, as tobacco also has a nerve-exciting effect, and such habits can aggravate the problem of difficulty in falling asleep.

3. Some people think that a little alcohol will help them sleep, but in fact, whether it is a small amount of alcohol or a large amount of alcohol, it is not a good thing for sleep, and although a large amount of alcohol will cause drowsiness, it will be more difficult to wake up at night and fall asleep.

4. Reasonable arrangement of sports and exercise, strengthen sports and exercise, increase physical exertion, is a good way to improve insomnia symptoms, improve the difficulty in falling asleep, but for friends with difficulty in falling asleep, sports and exercise time is best arranged in the daytime, 3 ~ 4 hours before bedtime should be avoided strenuous sports and exercise.

5. Let the brain rest in advance, within one hour before going to bed, do not carry out brain work that causes excitement or watch books and movies that easily cause excitement.

In addition to paying attention to these avoid the above mentioned bad habits that cause insomnia problems, for those who have difficulty falling asleep, it is also important to pay attention to the bedroom environment, keep it quiet, comfortable, and maintain a moderate light and temperature, a good sleeping environment is also an important aspect of maintaining a good night's sleep.

For those who have difficulty in falling asleep, you can also under the guidance of professionals (especially at the initial stage) to carry out relaxation therapy training, in a neat and quiet environment, through step-by-step learning and training of whole-body muscle relaxation, guided imagery, abdominal breathing training and so on, can effectively relax the body and mind, and help to sleep.

For those who have poor sleep, it is important to pay attention to the establishment of the correlation between bed and sleep: do not do activities in bed that have nothing to do with sleep, such as eating, reading newspapers and magazines, watching TV, playing with cell phones, etc.; only go to bed when there is a desire to sleep, such as going to bed for 20 minutes after not being able to fall asleep, you can get up and leave the bedroom, engage in some simple activities, and then go to bed when you feel sleepy again; no matter when you go to sleep, you need to keep a Wake up at regular intervals; at the same time, daytime naps are generally not recommended for more than 30 minutes, and naps that are too long will also aggravate the problem of difficulty in falling asleep at night.

The last important point is the psychological adjustment. In fact, the bad emotion of tension and anxiety, or the excessive concern for sleep and insomnia is an important aspect that leads to the symptoms of insomnia in many people, and the psychological cognitive therapy is also an important aspect in the life adjustment of insomnia.

First of all, for insomnia, sleep difficulties of friends, first of all, to overcome some of their own bad psychological factors, daily tension, anxiety, or a bed on the nonsense, can sleep well only strange, maintain a calm state of mind, in order to have a good night's sleep, have a good night's sleep, have the mood to face a variety of difficulties in life, if the other way around, will form a vicious circle, not only sleep is not guaranteed, but also physical health will have such and such problems. The health of the body will also appear this and that kind of problem.

Secondly, for those who have insomnia problems, it is also important to treat sleep cognitively and correctly. Should maintain reasonable expectations of sleep, do not blame all the problems on insomnia, if there are problems such as physical discomfort, anxiety, emotional irritability, etc., may be caused by not sleeping well at night, but it is also possible that these symptoms lead to the problem of insomnia, so you should be positive and correct view of the sleep problem, to avoid over-valuing sleep and insomnia, sleep or the fear of not sleeping well if it becomes a kind of mental illness, the sleep problem will be more serious. Then the sleep problem will be more serious, keep calm and good and positive state of mind, avoid forced sleep, natural sleep is the best sleep psychology.

Hello, I am May sister, now ready to reveal the answer to this question, if you have special suggestions for the answer, welcome to leave a message in the comments area, agree with the lower right side of the praise, like can be in the upper right side of the point of attention, my headline number is the dietitian May sister, sleep difficult to sleep a lot of influencing factors to solve the best way is to be able to find the reasons why individuals can not sleep, and then according to the source of the choice! Solutions, here I share some dietary nutrition that helps to fall asleep.

Eat more foods rich in B vitamins

Because this family of nutrients can enhance the function of the nervous system, can improve metabolism, eliminate irritability, and promote the role of sleep. Common B-rich foods are: grains, nuts, potatoes, it is recommended to have 50-100g of potatoes and 25g of nuts per day.

Eat more tryptophan-rich foods

Tryptophan is an essential amino acid, nerve conduction serotonin synthesis of one of the necessary substances, but also metabolized into 5-hydroxytryptophan, can inhibit central nervous system excitation, produce a certain sense of drowsiness, in addition to its 5-hydroxytryptophan will be further formed by melatonin, which has been confirmed to have a calming and sleep-aiding effect. Common tryptophan-rich foods are: milk, bananas, pumpkin seeds, cashews, pistachios and so on.

Eat more foods rich in calcium and magnesium

These two minerals can inhibit the nervous system is too excited, at the same time has the role of sleeping, for why drinking milk to help sleep is also one of the reasons, milk not only contains tryptophan, but also rich in calcium and magnesium, for calcium and magnesium insufficient people, often and milk will help. Common foods rich in calcium and magnesium: milk and milk products, soybeans and soy products.

With the accelerated pace of life, work pressure is getting bigger and bigger, the prevalence of insomnia is getting higher and higher, and many people can't fall asleep, or wake up easily after sleep, which are all manifestations of insomnia. If the quality of sleep at night is not good, it is very easy to cause the next day's energy is not concentrated, memory loss and other symptoms, affecting the normal work and life.

Treatment for insomnia consists of both pharmacologic and non-pharmacologic modalities:

1. Non-pharmacological treatment: Firstly, patients should be educated on sleep hygiene, such as not drinking strong tea, coffee or alcohol before going to bed, taking appropriate physical exercise, finding suitable ways to relieve stress, and trying not to take nerve-exciting drugs. Secondly, by performing pre-bedtime muscle relaxation, deep breathing, not overly concerned about the adverse consequences of insomnia, etc., can effectively increase sleepiness. Ensure that the sleeping environment is comfortable and quiet, go to bed as soon as possible when you want to go to sleep, and eliminate distractions, which will also help you get to sleep. Furthermore, ensuring a regular routine, avoiding playing with cell phones after going to bed, and not watching movies that excite the nerves can also help you sleep.

2. Medication: For patients with poor non-pharmacological effects, or patients with acute insomnia, medication is the main form of treatment, and general treatment is recommended for drugs such as eszopiclone, lorazepam and diazepam. However, before taking medication, you must seek professional help and not just use the medication yourself. These medications can cause nerve suppression, and overdose can cause serious consequences. In addition, traditional Chinese medicine (TCM) therapy also has a better effect on insomnia, but individual differences are large.

In conclusion, there are many treatments for insomnia, and it is a basic principle of treatment for insomnia to try not to use medication when non-pharmacological treatment modalities are effective. Do not worry too much about the effects of insomnia, to ensure that the mood is comfortable, try to reduce their own stress, insomnia is likely to be so away from you.

Respondent: Chen Yongmiao, M.S., M.A.

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There are two main reasons for insomnia, one is a lack of blood in the heart and the other is something that is bothering you or you are experiencing unresolved difficulties. Thanks for the invitation!