The prevention and health care of poor sleep

Main should do well in the following aspects:

(1) in a light and a diet rich in protein, vitamin is advisable.

(2) to participate in the qigong exercise, tai chi emphasizes the spirit of sports, improve the ability of nerve regulation.

(3) regular life, time to go to bed, dinner shoulds not be too full, before sleeping is not stimulating drinks such as tea and coffee.

Because of insomnia, the brain excitability enhancement, resulting in difficulty falling asleep, sleep snorkelling, easy to wake up, much dream wake up early.Patients due to insufficient night sleep, depression during the day, inattention, poor appetite, some tinnitus, concurrently at the same time, forgetfulness, hand tremors, head faint bilge symptoms such as heavy, easy to get angry.

Since the therapy

(1), poor quality of sleep, insomnia can't rely on drug treatment should pay attention to eliminate the causes of insomnia, strive to psychological balance, combined with the exercises to improve physical fitness, the effect will be better.

(2) the appropriate work, change the bad habits.Quit smoking, wine, avoid spicy food, such as coffee, strong tea, etc.Don't too full for dinner.

(3) the right amount to choose some help nerve functional food.Such as fish, fish, oysters, shrimp, loach, pork liver, pork loin, walnut, peanut, apple, mushroom, peas, beans, milk and so on.

(4) half an hour before sleep no longer head, in the quiet environment beautiful listen to soft music.Difficult to fall asleep, still can make some loose activities such as go out for a walk.

(5) before bed to 40 ℃ to 50 ℃ warm water wash feet, rubbing feet for a moment.Should be a foot rub to warm in winter.

(6) avoid is used a hot tonic, such as deer antler, ginseng, herbs, etc.

(7) often take part in activities such as raising grass and flowers, instructions and eliminate nervous anxiety, psychological balance.

(8) early in the morning to meet the sun activity, exercise and a half hours, help to adjust the body biological clock.

Wind with acupuncture point method: when upset couldn't sleep bosom is frowsty, giddy, with wind inunction the sun, the wind pool two holes.Temple, located in the outer corner backwards one inch sag.The wind pool hole: located in the head after head and neck muscle on both sides of the sag under the push up to the bone.

Combing scalp method: take comb teeth before sleep not sharp wooden comb, comb the head pillow back from his forehead, on both sides of the central gradually to first, comb over and over again for about 15 minutes.When combing meditation experience the fun.Methods weight with comfortable.

Self massage to treat sleep problems:

Wipe the forehead, with two fingers QuCheng arcuate, the medial aspect of the first held close to Yin tang, from brow to wipe on both sides of the forehead, about 40 times.

According to knead after brain: with the thumb screw thread surface, press the wind pool, turning hard to rub up and turn, then press knead, about 30 times.Subhealth is advisable.

Rub hand and bath face, hands rub hot first, then the palms against his forehead, wipe down hard to jaw, 10 times in a row.

Massage auricle: human body and the organs in auricle have certain reaction area, massage it helps to regulate body function.

Pat foot three mile: the acupuncture points on the outside of the kneecap 10 centimeters (that is, between the tibia fibular), pat acid hemp bilge to feel.

Diet to improve sleep quality:

1. Before sleeping to drink 1 cup of hot sugar water.It makes the cerebral cortex is restrained, sugar is easy to fall asleep.

2. Drink 1 cup of hot milk before sleeping.Milk contains tryptophan has people to sleep.

3. Eat bread before sleep also helps to sleep.

4. Before going to bed will be 1 spoon into the cold water against the vinegar drink can help sleep.

5. Lily 15 grams, and 50 grams of japonica rice and glutinous rice, boiled into porridge, add a little rock sugar to eat good sleep

6. 50 g fresh lily, with clear blister one day and night, and crystal sugar and Fried food.

7. Take the domestic jujube each 15 grams, water frying to slag, with its juice will cook lily, even to eat soup.

8. Available fresh lily 60 ~ 90 g and mixing honey right amount, steamed, bedtime.Often feed tranquilize the role