In the fast-paced life, people are in a state of intense and high-load work and study, and there are too many things that hurt the mind.
Ji Geng’s anxiety and irritability lead to insomnia is not rare, let us pay more attention to sleep quality.
- Physical exhaustion method: Increase the amount of exercise during the day to make the body feel tired.
- Diet adjustment: Avoid caffeinated foods or beverages and stimulating spicy foods, and daily supplement foods rich in B vitamins (such as: grains, milk).
- Behaviour before going to bed:
Do not drink alcohol 3 hours before bedtime. Although alcohol can make people fall asleep quickly, it makes sleep stay in the light sleep period, it is difficult to enter the deep sleep period, and the quality of sleep is reduced.
Fasting 2-3 hours before bedtime. Eating too much dinner or eating before going to bed will lead to an increase in gastric acid secretion, which will put a burden on the stomach and is not conducive to our sleep.
Physical exercise is prohibited 2 hours before bedtime. Exercise can make the brain in a state of excitement and affect the quality of sleep. Do some gentle stretches before bed to slowly calm your mind and body.
Banning electronic products 1 hour before going to bed, stopping study and work, will hinder the body’s production of melatonin and make sleep in a lighter state.
- A warm and soft quilt will speed up sleep, so you must have high quality requirements when choosing bedding.
- When you finally fall asleep, you can dim the lights in the bedroom, which is conducive to entering a sleep state.
A good night’s sleep can lead to a healthy body. Everyone must pay attention to it.
Nowadays, there are more and more people with insomnia. Traditional Chinese medicine believes that there are many reasons for insomnia. Fatigue due to worrying, internal distress to the spleen, imbalance of yin and yang, incompatibility between the heart and kidney, disturbance of liver and yang, etc. can disturb the mind and cause insomnia.
In traditional Chinese medicine, insomnia is most closely related to the heart, liver, spleen, and kidney. Clinical syndromes should be differentiated between deficiency and excess. Deficiency usually manifests as sleepiness but not insomnia and easy awakening; , and even sleepless nights. According to the principle of syndrome differentiation and treatment, the treatment should supplement deficiency and reduce excess, and adjust yin and yang.
In addition to drug treatment, acupoint massage is also a very effective method, and it can be used regardless of whether it is true or false. It is simple and convenient, and the effect is remarkable.
sleep acupuncture points
- Sleeping point
The center point where the depression behind the earlobe connects with the groove under the occipital bone. Massage with the middle fingers of both hands for 2 minutes, it has a good sleep aid effect.
- Shenmen Cave
Located at the horizontal crease of the wrist, extending from the little finger to the depression at the end of the palm, this acupoint can have two massage techniques. Massage for 2 minutes each time, twice a day, with your thumb. The second method is to alternately massage the acupoints of the two arms with the left and right hands, pressing 50 times each time. This point is suitable for massage at night or before going to bed for the best results.
- Rangu Cave
Located on the medial border of the foot, below the tuberosity of the navicular bone, between the red and white flesh. After identifying the acupoint, press the acupoint with your thumb, apply force, and then release the thumb. Press down with your thumb and feel a strong feeling of soreness and swelling in the kidney meridian of your legs. Repeat this back and forth 10-20 times. Note that the Rangu points on both feet should be massaged.
- Yongquan Cave
It is located in the front and middle third of the midline of the sole of the foot. This acupoint is also known as the longevity point. As the name suggests, this acupoint not only treats insomnia, but is also an acupoint for health care and longevity.
Press and rub this acupoint frequently, the more the better. Before going to bed, rub the soles of the feet 100 times with the palm of the hand, feel the soles of the feet are hot, and then press the Yongquan point with the thumb. You can also soak your feet before pressing the Yongquan acupoint, so that the pores on the soles of the feet are opened, which is more helpful for the massage of the acupoints.
Tips to prevent insomnia
- Don’t stay up late
Many people stay up late to work overtime every day, and drink strong tea and coffee in the evening to refresh themselves to continue working. If things go on like this, the body’s biological clock is disrupted, and the sleep pattern is disrupted, resulting in insomnia.
- Avoid high mental stress
To maintain a good attitude, people’s emotions have a great impact on insomnia, and attention should be paid to having a correct understanding of social competition, personal gains and losses, etc., to avoid psychological imbalances.
- Work and rest rules
You should maintain a regular daily routine, set a fixed time, go to bed early and get up early. The sleep time should be determined by individual differences. Those who fall asleep quickly and sleep deeply can fully recover their energy after 6 hours of sleep; those who fall asleep slowly and lightly, even after 10 hours of sleep, are still unable to feel refreshed. Get effective sleep. Because everyone has a different circadian rhythm, the arrangement of sleep morning and evening should vary from person to person.
- Avoid getting too excited before going to bed
Don’t watch too intense movies, TV, novels, and don’t think about overly sad things before going to bed, so that you can relax your mind and fall asleep. In the treatment of insomnia, from the clinical application point of view, if it is mild insomnia, the above therapy may be regarded as a better adjuvant therapy. For patients with prolonged or severe insomnia, it is recommended to combine the above therapies and take medication.
A good night’s sleep can replenish the body’s energy, enhance its own immunity, increase its resistance, and allow the brain to get adequate rest at night, etc. If you have a problem with sleep, it is not recommended to take medicine immediately. Medicine is poisonous. Taking medicine is often a cure for the symptoms but not the root cause. You can give priority to physical therapy methods (such as acupressure, bioclock glasses, sleep goggles, etc.). The method is safe and healthy, and is undoubtedly the best choice.