We look at it from a TCM perspective, looking at the different causes of insomnia.

1. If you always have trouble sleeping and often have nightmares.

This type of insomnia is caused by the deficiency of Ying Qi, the patient is often half-asleep and half-awake throughout the night, and during the day, it is easy to have no energy, difficult to concentrate, often forgetfulness, and may even have the symptom of panic. For this type of insomnia, it is mainly necessary tonourish the blood and calm the nervesYou can take some Chinese medicines such as Ginseng Pine Nourishing Heart Capsule and Tranquilizing Spirit Pill to replenish your blood and eat more jujubes to replenish your blood. You can also try the Hundred Wheat Drink, which is made from lily of the valley, wheat, jujubes and lotus seeds, stewed together.

2. If it is always difficult to fall asleep.

This type of insomnia belongs to liver depression and stagnation of qi, sometimes with chest and hypochondriac swelling and pain, the treatment is mainly pay attention to the relief of the liver to resolve the depression, usually eat moreLongan meat, milletetc., and at the same time pay attention to eliminate tension, dispel worries, and properly recuperate the spirit, and before going to bed every night, soak your feet in hot water.

3、Easy to wake up early when sleeping, and confused after falling asleep again。

This type of insomnia is often accompanied by dry mouth and throat, night sweats, acne on the face and other symptoms, which belongs to the camp blood heat, you can massage the relevant acupoints for relief:

• Neiguan acupoint--Press the wrist with three fingers, the center point of the innermost finger is the Neiguan point;
  

• Shenmen acupoint LI11, at the lateral end of the elbow crease--On the palm side of the wrist joint, located in the radial recess of the ulnar wrist flexor tendon;
  

• Houxi acupoint LI11, at the lateral end of the elbow crease- - On the ulnar posterior aspect of the fifth metacarpophalangeal joint.
  

In addition, this type of insomnia can then usually eat more foods such as iced grapefruit, green beans or acacia flowers.

4. Always waking up when sleeping.

This kind of insomnia is caused by spleen and stomach disharmony, often manifested as restless sleep, accompanied by bland mouth, greasy feeling, anorexia, and unformed stools. This kind of insomnia is mainly carried out to harmonize the stomach, strengthen the spleen and tranquilize the mind. You can drink moreMillet, Lotus Seed and Lily PorridgeIt can nourish the heart and calm the mind, and it is also good for regulating sleep.

How can insomniacs regulate themselves?

The first thing you need to know is why you have insomnia.

If it's a physical cause, then go to the hospital and get it checked out to prevent further progression.

We often say we wish you good health in body and mind! This shows that the body and the mind are closely connected.

Poor health leads to distraction. There are quite a few instances of this. So look for the cause in your body first. When your body is healthy, the insomnia will be gone.

The next step is to think about whether you've encountered a bad problem in recent times.

When you're worried your mind is a jumbled mess, cut and dry. Several things are intertwined.

I have a friend, the other day painfully told me: people live how so tired ah. Originally, I have a huge sum of money outside the collection, bank loans have expired, my son found a girlfriend, is considering marriage, my daughter intends to buy a new car, to let him take a part of it, his wife lost a lot of money playing mahjong.

He couldn't sleep every night for the past few days, and he was running out of steam.

I said don't you have another property?

That one sentence reminded him. After a few more days, when I met him, I was already refreshed and glorified.

Say what's on your mind and ask for help, your friends will help you out with anything you can't do.

Psychological problems are solved, the mood is naturally good. Mood is good, insomnia can not sleep phenomenon does not exist.

Share my experience, if it is a mild insomnia, put the phone down, pajamas on, cover the quilt, empty the head, start to relax the body, from the toes to the hair strands, a little bit of relaxation of each part of the body, and often do not have to relax to the upper body can fall asleep!

If it's a little more serious, take a hot bath and use lavender essential oil drops on a tissue or pillowcase and you'll be asleep in a while

If it's serious, exercise more, at least 10,000 steps a day, get more sunshine, relax, don't be anxious because you can't sleep, just go with the flow

Whatever you do, don't play with your cell phone, the more you play the more you can't sleep, don't think about anything, the more you think the more you can't sleep, and save anything for the morning.

I have a trick for insomnia at night, I'll answer this question for those who have insomnia! I hope my reply can help you! Thank you for your support and encouragement! The book is back to the main topic, nonsense. Why do you suggest that you soak your feet at night? The question of time is very important. At night are all yin, foot and hand than the foot for yin, hand for Yang white movement non-stop. The yin qi at night will lead to foot more yin. So the night soak your feet, there are Chinese herbs, pepper, salt, vinegar, ginger and so on to put some of the line, there is no hot water can also be, of course, massage foot rubbing is very good. We must understand the medical science, the greatest harm to us with the upright, a variety of diseases with the greatest impact on the upright, the foot every day to withstand too much pressure, so a good night soak your feet, with a package of hot wool, stick whacking more comfortable, sleep at night, sleep does not insomnia, sleep to wake up naturally!

First, maintain optimism, contentment and a good state of mind. Have a full understanding of social competition, personal gains and losses to avoid psychological imbalance due to setbacks.

Second, consume more of these foods, pig heart, fish head, millet, corn, turtle, quail eggs, sesame, lotus root, milk, bananas, longan, lychee, silver ear, walnuts, oysters.

Third, adopt healthy eating habits and eat less spicy food, especially for dinner.

Fourth, moderate physical activity during the day helps you sleep at night.

Fifth, develop good sleep hygiene habits, such as keeping the bedroom clean, quiet, away from noise, avoiding light stimulation, etc.; avoid drinking strong tea, coffee, cola, etc. before going to bed.

Sixth, self-regulation, self-suggestion. Can play some relaxing activities, do some housework, listen to soft music, can also be repeated counting, etc., to relax themselves, but can accelerate sleep.

Seventh, to limit the daytime sleep time, in addition to the elderly daytime can be appropriate nap or snooze for a moment, should be avoided nap or snooze, otherwise it will reduce the night sleepiness and sleep time.

Eight, half an hour of reading before going to bed. Never cell phone reading instead of book reading, be sure to buy a few of their favorite books, read a while before going to bed, feel sleepy, put down the book, recall the contents of the book, go to bed.

Nine, one hour after dinner, appropriate exercise, jogging, walking, square dancing are good choices.

Ten, isolate the outside interference method - sound, light, etc.. There are many people because they can not be quiet, as soon as they hear any loud noise or by the light shot to the eyes can not fall asleep. For such cases, we can use soundproof earplugs to block out some of the noise, and use an eye mask to block out the light.

Eleven, there are a lot of plants emitting fragrance can help us soothe the nerves, conducive to sleep, such as jasmine, aloe vera, lavender, rosemary and other plants, if you feel that planting plants troublesome, then the use of convenient and simple sleep aid aromatherapy is also available.

Twelve, psychological injury, fear. This type of insomnia is also very common, read some chicken soup for the soul, more with friends to meet and chat, to create a secure sleep environment for themselves.

Thirteen, control the time to go to bed to sleep. The best time to sleep is 10-11 pm to sleep --- 6-7 am to get up, can be adjusted according to their own situation, the latest at night but 12:00 pm, the latest to get up but 8.30, wake up 10 minutes, no matter how sleepy you have to get up, wash, and do not stay in bed. In this way 15-30 days, the normal biological clock is formed.

Fourteen, sleep environment. Safe, comfortable, the right temperature, make yourself comfortable sleep position, quiet sleep environment.

Fifteen, moderate labor and ease, change bad habits. Quit smoking, alcohol, avoid spicy and stimulating food, and do not overfill the dinner.

Sixteen, in bed really can not sleep, be sure not to play the phone, you can use the phone timed to play a few light music, close your eyes and rest your mind, until you fall asleep.

Seventeen, before going to bed shower, bathing is conducive to changes in body temperature, hot water bath, pores open, relief of fatigue, after washing, the body evaporates water, the excess heat emitted, which is most likely to catalyze drowsiness.

Eighteen, exclude distractions, you can choose positive energy psychology, meditation, vomiting, yoga, Buddhism, hypnosis, Taoism, the Bible. And so on to make their own peace of mind methods, not to be elaborated here.

Nineteen: If you can't sleep, get up and go to another room, and then return to bed when you want to sleep very much. If you still can't fall asleep, get up again. The purpose of this is to link the bed with sleepiness and sleep, not frustration and inability to fall asleep.

Twenty, foot soak. Simple can be hot water foot soak, you can also use foot soak kit, moxa leaves and so on, the best is to use insomnia cure herbal foot soak kit.

Twenty-one, you can eat the tranquilizing and brain tonic, melatonin, glutamine, serious can be under the guidance of a doctor, take sleeping pills this kind of mandatory sedative, the above drugs, are not recommended for long-term consumption, it is easy to form a dependence, and to the body to a different degree of harm.

Twenty-two, porridge. Millet porridge, milk porridge, jujube porridge, honey porridge, lily porridge, lotus seed porridge, detailed practice is not listed here.

Twenty-three, choose the right pillow for yourself, many people can not sleep, tossing and turning in bed, feel uncomfortable pillow, it should be changed, buckwheat pillow, hard pillow, cervical pillow, latex pillow, flower and grass pillow, and our sleeping pillows. Let their head can be completely relaxed, even force, do not feel uncomfortable pillow, are suitable for you, appropriate adjustment of the pillow is also a good way.

Twenty-four, half an hour before bedtime, you can carry out acupressure method, acupoint cupping method, we have detailed information in previous articles.

XXV. Sexuality

This answer is very comprehensive, I hope to be able to help people who do not sleep well, I hope you can adhere to the above methods, certainly effective for you.

　　This question is answered by Sanbo Brain Hospital of Capital Medical University, and we look forward to your attention~

　　Director Wang Mengyang of Sanbo Brain Hospital of Capital Medical University introduced that insomnia is a lack of sleep caused by the inability to fall asleep or stay asleep, which belongs to a common disease and has the following five common manifestations.

　　1、Sleep quality is poor, can not be relieved after waking up

　　2、Sleep sensory disorder, obviously have slept but woke up convinced that they did not sleep

　　3. Shallow sleep, easy to wake up, difficult to sleep after waking up

　　4. Difficulty in falling asleep while lying in bed

　　5, daytime work listlessness, lethargy spirit can not concentrate always want to sleep but lie down in bed but can not sleep

　　Insomnia on the human body and the spirit will bring no small harm, that we ourselves in our daily lives how to do to improve the quality of their sleep?

　　1, before going to bed to avoid drinking beverages that can easily lead to mental excitement, such as tea, coffee, cola, etc., in addition to sleep also do not smoke.

　　2, to maintain a regular work and rest time, do not play the phone before going to bed, keep the indoor environment quiet light dim.

　　3, nap time should not be too long, try to keep in half an hour or so not more than an hour.

　　4, physical exercise is a good way, appropriate physical exercise to help improve insomnia, exercise daily not less than 30 minutes, try to achieve the effect of sweating.

　　5, many people's insomnia stems from excessive work pressure, at this time we should try to regulate the work to bring their own mental stress, you can watch some funny videos, listen to favorite music and so on.

　　6, finally, you can massage their "Divine Gate" this point in our wrists at the end of the carpal transverse lines, with another hand can feel a small nest, and then gently press to have a sour feeling appropriate, while pressing the side of the wrist shaking, the rhythm is not too fast. This point is a point on the heart meridian of the lesser yin of the hand, this self-care method can make the spirit return to their own internal body, remove distractions, thus helping you fall asleep and improve the quality of sleep.

Capital Medical University Sanbo Brain Hospital is a Wukong Q&A contracted organization, this article is an original article, first published in today's headlines Wukong Q&A! (Disclaimer: The content of this article is for reference only, and does not serve as a basis for diagnosis, medication and use, and cannot replace the diagnosis, treatment and recommendations of doctors and other medical personnel.)

Insomnia Solution Currently many people rely on benzodiazepines, which has resulted in the abuse of sedative and sleeping medications, and the state has therefore strictly controlled the use of sedative and sleeping medications. The title inquires about the use of drugs without them, which is something that is really challenging. Because if insomnia will improve without the use of drugs, then this is a really good thing in favor of insomnia sufferers.

Combined with my personal clinical practice, I feel that hypnotherapy is the first priority. We should know that sleep is one of our instincts, and as long as we don't disturb our sleep, our sleep rhythm will naturally return to normal. Hypnotherapy is a therapeutic method based on normalizing our instincts. The process of hypnosis goes through three stages: guidance, deepening and healing, with different techniques used in each stage. Listening to hypnosis songs regularly helps us to dissolve the disturbances in our thinking and emotions. Just listen to the hypnosis song generally requires 21 - 90 times in a row. If you like to listen to it, you can contact me, totally free of charge.

The second method is to read some soothing books. There are some books that are very obscure and difficult to understand, yet when we read them we feel very cozy and comfortable, and it restores peace and calmness to our mind. For example: Observation of the Self, The Power of the Present Moment, Everything is for the Best, etc. Everyone has their favorite books. Only the person who reads the book will understand what will bring peace of mind.

The third method meditate or meditate. Insomniacs who are interested in trying this can try the amazing method of meditation. You can sit cross-legged or vajra, whichever you feel comfortable with. Try being present with your breath while meditating and meditate on the word pine every time you exhale. You can bring in some music or listen to your favorite radio station, but keep these sounds down. If at any time you feel sleepy, make yourself comfortable and just lie down naturally. This advice was replied by Chen Yuantang, director of Xi'an Mental Health Center, who specializes in depression, anxiety, pain, parenting, work disorders, psychosexual disorders, couples crisis, sleep disorders, and specializes in hypnotherapy. If you have any related questions, you can communicate with Director Chen through the Good Mood app.

Insomnia is a common problem encountered by modern people. Severe cases may require medication. Now that you know it's the effects of cell phones, the first thing to do, of course, is to exercise self-control and stop playing with your cell phone.

Secondly, the following suggestions may be helpful:

1、Bedtime and wake-up time relatively fixed, and ensure that the sleep time is sufficient. Ensure at least 8 hours of sleep per day.

2. Let yourself relax before going to bed. Do not do strenuous exercise, or carry out nervous stimulation, make their mental excitement things, such as watching horror movies. You can listen to music, do yoga or meditation.

3, create a good sleeping environment, make your bedroom beneficial to sleep. First of all, make sure it is quiet, don't live in a noisy place, you can also use white noise to mask; secondly, the light should be dark, bright environment is not conducive to sleep; lastly, the temperature is suitable, too cold or too hot will not sleep well.

4. Do not use alcohol or sleeping pills. Although they are very effective in the short term, they can disrupt the normal sleep cycle in the long term.

5. Take a warm bath before you go to bed; a hot or cold bath will stimulate the body. Sleep is produced when the body's core temperature drops, and this effect can be artificially induced through a warm bath.

6. Worrying can make it difficult to sleep, so you can think of something pleasant. Another way is to count sheep, you count sheep, generally will not think of some other things. This can slowly fall asleep.

7, before going to bed you can eat some honey, take with warm water, honey will release serotonin, serotonin can promote the body to relax and cause sleep.

8, do not think about the health hazards of insomnia, the more you think about the more difficult to sleep. The more worried about what, the more it will happen, this is called mental interaction, social phobia patients often encounter.

9、If you can not adjust by yourself, you can seek help from professional organizations. Long-term severe insomnia should see a psychiatrist, the doctor will use some drugs to adjust.

Exercise and fitness can bring us what benefits, most people's first reaction is to lose weight and slimming ah, can make a person become healthy and beautiful, as for the body strong, improve immunity these are not immediately visible advanced benefits, many people will directly ignore. But there is another direct visible benefit, that is to improve insomnia. The sleep survey report published by the China Sleep Research Society in 2016 showed that more than 300 million people in China have sleep disorders, and the incidence of sleep in adults is as high as 38.2%. However, young people should have no problem sleeping when they are in good health, but the sleep survey report published by a health organization in December 2017 showed that the number of insomnia among 18 to 25 years old (that is, the post 90s) accounted for 40% of the total number of insomnia, and if you raise the upper age limit a little bit to 35 years old, the number of insomnia among young people accounted for 80% of the total number of insomnia. It seems that the idea that only older people are prone to insomnia needs to be refreshed!

What is insomnia?

It is difficult to fall asleep, the quality of sleep decreases, and after a night's sleep it feels as if you have never slept, while your concentration and memory are decreasing, but once in a while insomnia is not considered true insomnia. There are three criteria for insomnia listed in the Diagnostic and Treatment Guidelines for Insomnia in Chinese Adults:

(1) Taking more than half an hour to fall asleep, i.e. difficulty in falling asleep;
(2) Waking up (arousal, not a nighttime factor) more than 2 times during the night, including of course 2 times, and poor quality of sleep, such as waking up early, feeling disoriented like you are asleep and not asleep, etc;
(3) Sleeping less than 6 hours.

What should I do if I have insomnia? If insomnia has affected your health and daily life, you should go to the hospital to seek medical help and treatment. Those who have mild insomnia or occasional insomnia and have poor health in general can improve their health through exercise and fitness.

The role of aerobic exercise in improving insomnia

Stanford University in the United States in a study let the subjects every other day for 20 to 30 minutes of aerobic exercise, the results in four months, the subjects of the average sleep time increased by 60 minutes. Scientists believe that because aerobic exercise raises the body's temperature, while the whole body organs, muscles, joints can be effective exercise and relaxation, so that after the end of the exercise to experience moderate fatigue, these are conducive to fast asleep, and can help the body into a deep sleep state. This is the reason why many people, after insisting on a period of jogging exercise, find themselves sleeping better, deeper and more fragrant.

Various aerobic exercises such as brisk walking, jogging, cycling, rowing, yoga, jumping rope, etc. can help improve sleep. However, the amount and intensity of exercise should be appropriate. Take jogging as an example, the following exercise amount and intensity can be used for reference:
(1) Aerobic exercise three to five times a week for 40 to 60 minutes.
(2) Exercise heart rate is controlled in the 60 to 80% range of (220 - age).

For those who have never exercised before, the duration of each exercise in the starting phase (the first month) can start at 30 minutes, and the exercise heart rate can be adjusted downward, so that the exercise can be carried out within the range of physical capacity, starting from a low intensity, and can be used in the form of brisk walking, walking-running combination for complete aerobic training.

The role of strength training in improving insomnia

It's not uncommon to see people in the gym making roaring noises during strength training, and it's often hard to understand for those who don't have strength training experience. The actual feeling is that a moderate roar or two before the start of a strength training set can lift the spirits and release feelings of stress. And in the course of the action, the toughest last few sets or a few power-ups, often also need to appropriate roar to help complete, so that after the end of the mental sense of accomplishment and pleasure. That is, when performing strength training, the body releases endorphins that evoke feelings of joy and goodness, and improved mood. Research by the American Medical Association concluded that the process of strength training can effectively alleviate the depressing emotions accumulated in daily life and significantly reduce the incidence of depression.

The release of stress and improved mood are both conducive to a better night's sleep. At the same time the physical fatigue associated with strength training will be more immediate, thus promoting better sleep quality. Most people who regularly strength train have good sleep quality and a low incidence of insomnia. In turn, good sleep promotes muscle recovery and growth, which further improves strength training, thus creating a virtuous cycle.

Tips: Strength trainers generally complete a cycle of exercises for large muscle groups within a week, but strength training is demanding and technical essentials, so it is recommended that novices follow the training of experienced fitness professionals or fitness trainers.

However, exercise and fitness should also master the degree, one is the appropriate exercise, do not be over-trained and exhausted, and the second is the best between exercise and sleep can be drawn more than 2 hours interval, to avoid the excitement of the exercise after the impact of falling asleep.

Occasional insomnia isn't scary, not exercising and letting your health deteriorate is. So, a little insomnia friends can take action to go to the gym, maybe tonight will be able to sleep well!

Follow @RoyalFitness by the way, focusing on exercise and fat loss.

If you have any questions, just send me a private message or reply with the keyword "menu".

I used to be unable to sleep all night long, insomnia, shallow sleep, a little movement, can wake me up no longer sleep, wake up boiled sleep in bed, very distressed ...... also to the hospital to do a variety of aspects of the examination of some of the normal, and even the hospital can not find out how the reason.

I just focused on my diet every day and kept changing dishes three times a day for a long time with no results. I started to notice the water I drank during the day because I only liked one drink and slowly realized that as soon as I drank a bottle of drink, I couldn't sleep that night.

Only until dawn, only mimi wait a little sleep daybreak. Such a discovery made me too sudden. When I think about it, I don't know how much money I spent, but also caused myself to stay up so long at night. Later on, I did not drink that kind of drink. Now I eat well, sleep well and have a good body.

If you also insomnia ...... on eating and drinking to find the reason, if you get any disease also on eating and drinking to find the reason, often change their diet decided not to get any disease. Plus a hyperthyroidism, that is not good for the eyes.

This is also ate a kind of omnivorous grain easy to get hyperthyroidism, I have eaten the loss, also because I usually did not eat, suddenly eat a time to like, and to eat is more than two months, the eyes are popping out.

When I looked at others, they were afraid, the hospital test results were that I had hyperthyroidism, the medicine took back I did not eat, because hyperthyroidism does not hurt, I put those coarse food aside, never eat again. Six months later the hyperthyroidism cured itself.

It was actually better without realizing it. I'm so happy to have my eyes back to their original shape. Friends! Be sure to pay attention to the fact that illness comes in from the mouth ...... Check the cause from the food and drinks around you, it's a hundred year old reality.