Clever you suffer from insomnia how should I do

 With the fierce social competition and the accelerated pace of life, people's psychological pressure, insomnia patients showed a growing trend. 6 provinces in China, a survey found 43.4% prevalence rate of insomnia, including insomnia, an average of 4 years or more accounted for 23.3%. Another survey of children found that overall incidence of sleep disorders in children was 27.11%. Therefore, understanding the knowledge for prevention and treatment of sleep disorders to promote health, prevent disease, improve quality of life is important.
patients insomnia how should I do?
If you have the appropriate sleep problems, first of all you can try the following:
1. regular schedule, restoring the normal wake / sleep rhythm: first to develop a work schedule, no matter No insomnia, must get up now. This helps to re-adjust the body clock, for the treatment of insomnia is very important. Do not think that since the night did not sleep well in the morning just to add more about lack of sleep. few times may not matter However, so long may disrupt the human body clock rhythm, and actually worsened insomnia.
2. try to avoid sleep during the day: In addition to the body at a low ebb during the after lunch nap can be a little outside, even during the day and fatigue, listlessness, drowsiness and even difficult to tolerance, but also force the spirits, to avoid falling asleep during the day. Only the spirit of the excited state during the day and the body is active, can the natural body at rest, and rest at night, the state, which is conducive to sleep.
3. sleep comfortably furnished Environment: should keep quiet, comfortable, light, dark and safe sleep environment, can also be placed in the bedroom, some of aromatic and elegant flowers, or a few drops of lavender essential oils in incense smoke, the inhalation of fragrance can contribute to sleep.
4. HDBR try to relax the mind and body: not to drink after 4:00 pm tea, coffee and other beverages excitability after dinner to avoid a high degree of focus on learning, reading, working or meeting, we should also avoid overly excited a variety of recreational activities. can play in the fresh air, relaxing tai chi or walking sports, you can also listen to some soft music, but not lying in bed watching TV or books, especially exciting or frightening content .
5. in bed relaxing after: many of these methods, simple methods are commonly used progressive relaxation, simple qigong therapy, breath relaxation, etc., worth a try.
6. sleepy and then go to bed: no Never go to bed when sleepy; soon after half an hour in bed unable to sleep, or wake up 10 minutes after midnight, if still can not sleep, get up immediately, wait until then to go to bed when sleepy; if still can not sleep in bed again, should get up, and so forth forever, but try not to lie in bed with open eyes, can not sleep my heart is as bored go again! morning woke up, no matter how bad sleep at night, immediately get up. The purpose of all this practice is as much as possible anxious to avoid the anxiety generated by insomnia, sleep, adverse reactions and even fear.
7. photic stimulation therapy: to be more common in sun or light during the day, not in a dark room work, and should ensure that in the light of the dark night room bed This is conducive to the brain a substance called melatonin secretion laws to improve sleep.
8. Note that a reasonable diet: usually add some amount of calcium and magnesium preparations, B vitamins, etc.; dinner should not be too late or too full , should not eat high-protein food, alcohol, coffee, sugar, eggplant, potatoes, spinach, tomatoes, cheese amine containing more food. 1 to 2 hours before bedtime can also drink a cup of hot milk, or eat a small amount of bread and fruit. There is also the number of health food diets, such as jujube wheat porridge, pig heart seaweed soup, lotus seed core tea, lotus lily white fungus soup, dried longan soup wolfberry mulberry.
9. Good sleep easy or a few drops of rose and other essential oils in the tub, the effect will be better. shower will also achieve a similar effect, but not as good bath. because people soak in hot water can make the surrounding blood vessels to dilate, the blood will flow into the body most of the expansion blood vessels in the brain and internal organs will be reduced in the blood, the brain will feel tired, which is conducive to sleep. old bath time to be relatively short, the water temperature can be slightly higher.