Methods of psychological adjustment to overcome insomnia:
One, maintain a positive and contented good attitude. Have a full understanding of social competition and personal gains and losses, avoid psychological imbalance due to setbacks.
Two, establish a regular daily life system, keep the normal sleep-wake rhythm.
Three, create favorable conditions for falling asleep. For example, take a hot bath, soak your feet, drink a glass of milk half an hour before bed, as long as you adhere to it, you will establish a "conditioned reflex for sleep".
Four, moderate physical exercise during the day helps with sleeping at night.
Five, develop good sleep hygiene habits, such as keeping the bedroom clean, quiet, away from noise, avoiding light stimulation; avoid drinking tea or alcohol before sleep.
Six, self-regulation and self-suggestion. You can play some relaxing activities, or repeatedly count numbers, sometimes just a little relaxation can help fall asleep faster.
Seven, limit daytime sleep time. Except for the elderly who can have a proper nap during the day, avoid napping as it will reduce the desire and duration of sleep at night.
In addition, for some more severe patients, under the guidance of a doctor, short-term and appropriate use of sleeping pills or small doses of anti-anxiety and depression agents may achieve faster and better treatment results.
Insomnia folk remedy:
Codonopsis pilosula, Atractylodes macrocephala, Angelica sinensis, Poria cocos, Polygala tenuifolia, Longan aril, Tangerine peel each 10 grams, Honey-fried Astragalus membranaceus 12 grams, Fried Ziziphus jujuba seeds 15 grams, Polygonum multiflorum vine 30 grams, Saussurea costus, Honey-fried Glycyrrhiza uralensis each 6 grams.
[Preparation and usage] Decoction for oral administration.
[Indications] Insomnia due to deficiency of both heart and spleen.
One. Experience formula
1. Massage acupoints to treat insomnia
Massage a group of acupoints: Baihui, Taiyang, Fengchi, Yifeng, Hegu, Shenmen, Neiguan, Waiguan, Zusanli, Sanyinjiao, Yongquan. The number of massages depends on the severity of insomnia, fewer times for mild insomnia, more times for severe insomnia. After massage, immediately choose a comfortable sleeping position, you can fall asleep in about 10 minutes. If you still cannot fall asleep, continue massaging once more to fall asleep.
2. Drink a glass of water every morning
After washing up every morning, drink a glass of warm water, which is also effective for colds, heatiness, constipation and other diseases.
3. Two pillows, one soft and one hard, for good sleep
It's suitable to use two pillows, each not exceeding 8 cm in height, and preferably the top one being soft and the bottom one being hard. The top soft pillow is convenient for adjusting position for comfortable sleep. The bottom hard pillow is mainly used for supporting height. Using such pillows makes sleep comfortable and relieves fatigue quickly.
4. White wine soaked Ganoderma lucidum can treat insomnia
Ingredients: one pound of white wine, half a liang of Ganoderma lucidum; wash Ganoderma lucidum with water, put it into the white wine bottle, seal tightly; the wine gradually turns red, and can be consumed after a week, drink according to your own alcohol tolerance, about 5 qian or so if you drink alcohol, less if you don't usually drink alcohol.
5. Rubbing Yongquan acupoint treats insomnia
When lying in bed and unable to fall asleep, place the sole of one foot on the big toe of the other foot, rub back and forth until the sole of the foot feels warm, then switch to the other foot. Alternate between them, focusing your brain's attention on your feet. Over time, you'll feel tired and sleepy, wanting to fall asleep. Persisting over the long term also has health benefits.
6. Pillow filled with Chinese cedar leaves promotes sleep
Pick some Chinese cedar leaves, wash and dry them, fill a pillow. Placing the cedar leaf pillow under your head gives off a fresh scent, making you feel comfortable and achieving a calming and sleep-inducing effect.
7. Fresh fruit peels can help you sleep
Place 50-100 grams of fresh orange peel, pear peel, or banana peel in a small bag that doesn't close. Place it next to your pillow before going to bed. When you lie down, you'll smell the aromatic fragrance emitted by the fruit peels, helping you fall asleep peacefully.
8. Red fruit core and jujube treat insomnia
Wash and dry the red fruit cores, grind them into powder (you can ask a traditional Chinese medicine shop for help). Each dose is 40 grams, add 7 torn jujubes, a little sugar, and 400 grams of water, simmer in a sandpot for 20 minutes, pour out the soup and divide it into 3 servings. Take it warm half an hour before bedtime, it works well and has no side effects.
9. Eating garlic can treat insomnia
Eat two cloves of garlic after dinner every day or before going to bed. I am not accustomed to eating garlic, so I cut the garlic into small pieces and swallow them with water.
10. Fresh fruit peels can help you sleep
Place 50-100 grams of fresh orange peel, pear peel, or banana peel in a small bag that doesn't close. Place it next to your pillow before going to bed. It aids in sleeping.
Two. Food therapy recipes
Sour Jujube Seed Porridge
[Ingredients] 15 grams of sour jujube seed powder, 100 grams of rice
[Preparation] First cook the rice porridge, when almost done, add the sour jujube seed powder and continue cooking.
[Usage] Eat on an empty stomach.
[Effect] Calms the heart and soothes the spirit. Suitable for palpitations, insomnia, frequent dreams, and irritability.
Millet Porridge
[Ingredients] 30 grams of millet, 10 grams of prepared Pinellia
[Preparation] First boil the Pinellia, remove the residue, add the millet and cook into porridge.
[Usage] Eat on an empty stomach.
[Effect] Harmonizes the stomach and aids sleep. Suitable for those with indigestion causing stomach discomfort leading to insomnia.
Far志Lotus Powder Porridge
[Ingredients] 30 grams of far志, 15 grams of lotus seeds, 50 grams of rice
[Preparation] Soak the far志to remove the skin and grind it into powder along with the lotus seeds. Cook the rice porridge, when almost done, add the far志and lotus seed powder and cook for another minute or two.
[Usage] Eat freely.
[Effect] Strengthens the middle energizer, benefits the mind, sharpens hearing and vision. Suitable for forgetfulness, palpitations, insomnia, etc.
Little Millet Porridge
[Ingredients] 50 grams of little millet, 1 egg
[Preparation] First cook the little millet porridge, take the juice, then add the egg and cook slightly.
[Usage] Before going to bed, soak your feet in hot water, drink this porridge, then go to sleep.
[Effect] Nourishes the heart and soothes the spirit. Used for insufficient heart blood, irritability, and insomnia.
Little Millet Jujube Seed Porridge
[Ingredients] 100 grams of little millet, 15 grams of jujube seed powder, 30 grams of honey
[Preparation] Cook the little millet porridge, when almost done, add the jujube seed powder and stir evenly.
[Usage] Add honey when eating, take twice a day.
[Effect] Tonifies the spleen, moistens dryness, calms the heart and soothes the spirit. Treats poor appetite, restless sleep, and dry stools.
Biota Seed Porridge
[Ingredients] 10-15 grams of biota seeds, 50-100 grams of rice, appropriate amount of honey
[Preparation] First remove all the skin, shell, and impurities from the biota seeds, crush them, cook with rice porridge, when almost done, add honey and cook for another minute or two.
[Usage] Take twice a day, 2-3 days as one course of treatment.
[Effect] Moistens the intestines, promotes bowel movements, nourishes the heart and soothes the spirit. Suitable for palpitations, insomnia, forgetfulness, chronic constipation or elderly constipation.
Night Intersection Vine Porridge
[Ingredients] 60 grams of night intersection vine, 50 grams of rice, 2 jujubes, appropriate amount of sugar
[Preparation] Soak the night intersection vine in warm water for a moment, add 500 grams of water, decoct to get about 300 grams of liquid, add rice, sugar, jujubes, then add 200 grams of water and cook until the porridge is thick, cover tightly and steam for 5 minutes.
[Usage] Eat hot one hour before going to bed, continue for 10 days as one course of treatment.
[Effect] Nourishes the blood and soothes the spirit, expels wind and unblocks meridians. Suitable for restlessness, stubborn insomnia, frequent dreams, and rheumatic pain.
Eight Treasure Porridge
[Ingredients] 6 grams each of Chinese yam, coix seed, white hyacinth bean, lotus seed, Chinese yam, red date, longan, lily, 150 grams of rice
[Preparation] First decoct the herbs for 40 minutes, then add the rice and continue cooking until the porridge is soft.
[Usage] Divide into portions, add sugar and eat, continue eating for several days.
[Effect] Strengthens the spleen and stomach, tonifies qi and benefits the kidneys, nourishes the blood and soothes the spirit. Suitable for insomnia, physical weakness, fatigue, edema, diarrhea, thirst, and cough with little phlegm.
Rose Flower Roasted Lamb Heart
[Ingredients] 50 grams of fresh rose flowers, 50 grams of lamb heart, appropriate amount of salt
[Preparation]
1. Put 50 grams of fresh rose flowers (or 15 grams of dried) in a small aluminum pot, add salt and water, boil for 10 minutes, cool and set aside.
2. Wash the lamb heart, cut into chunks, skewer them and roast while dipping in rose salt water, repeatedly grill over open flame until cooked.
[Usage] Best eaten hot, can be roasted and eaten simultaneously.
[Effect] Tonifies the heart and soothes the spirit. Suitable for palpitations and insomnia caused by heart blood deficiency, as well as unhappiness and other symptoms.
Black Spirit Mushroom Stewed Chicken
[Ingredients] 1 chicken, 100 grams of black spirit mushroom, appropriate amounts of wine, ginger, scallions, salt
[Preparation]
1. Soak the black spirit mushroom in warm water for 4-8 hours, wash and slice, place inside the chicken.
2. Place the chicken in a casserole, add water to cover the chicken body, add appropriate amounts of wine, ginger, scallions, bring to a boil over high heat, then simmer over low heat until the chicken is cooked, add a little salt.
[Usage] Twice a day, eat the chicken meat and drink the broth.
[Effect] Tonifies qi and strengthens the spleen, nourishes the heart and soothes the spirit. Suitable for neurasthenia.
Poria Cake
[Ingredients] Equal parts of finely powdered poria, rice flour, and sugar
[Preparation] Mix the three ingredients with an appropriate amount of water, stir into a batter, fry into extremely thin pancakes over low heat in a flat pan.
[Usage] Can be eaten frequently in appropriate amounts.
[Effect] Strengthens the spleen and tonifies the center, calms the heart and soothes the spirit. Suitable for palpitations, shortness of breath, mental decline, insomnia, and swelling, loose stools, etc., caused by qi deficiency and physical weakness.
Folk remedies for treating insomnia:
Decoct 90 grams of celery root and 9 grams of sour jujube seeds, take orally, can treat insomnia.
The following methods can effectively improve sleep:
Drink a cup of hot milk before bed. Or honey water.
< Make sure to soak your feet well in hot water before sleeping in winter. Also, eating bananas and seafood can help adjust the biological clock and are helpful for jet lag. General silver ear fungus and lotus seed soup also has a calming effect. Place about 10 grams of shredded ginger next to your pillow, it can induce sleep. 1. One pig heart, 30 grams of Sanqi, 30 grams of honey. Clean the pig heart, cook with Sanqi, when the pig heart is cooked, add honey. Eat the meat and drink the soup. 2. 30 grams of barley, 15 jujubes, 15 grams of licorice. Remove the skin from the wheat, cook with the last two ingredients, add 3 bowls of water, decoct until reduced to 1 bowl. Take all at once before bed. 3. 30 grams of hawthorn seeds. Roast until charred, crush, decoct and add an appropriate amount of sugar, take one dose before bed. Mainly treats palpitations and insomnia. (Not suitable for those with excessive stomach acid) 4. 2 eggs, 15 grams of wolfberry, 10 jujubes. First cook the wolfberry and jujubes for 30 minutes, then add the eggs and cook until done, take twice a day. Mainly treats insomnia and forgetfulness. 5. 10 grams of sour jujube seed powder, 15 grams of green tea. In the morning before 8 o'clock, steep 15 grams of green tea and drink, do not drink tea water after 8 o'clock. Before bed, steep and drink 10 grams of sour jujube seed powder. Those with high blood pressure, tachycardia, habitual constipation, and women in the lactation period should be cautious. 6. 15 grams of longan flesh, 10 grams of wolfberry, 4 jujubes, 100 grams of rice, wash, add water and cook into porridge, take twice a day (on an empty stomach in the morning and before bed), regular consumption yields good results. 7. 15 grams of dried longan flesh, 15 grams of Chinese yam, 100 grams of rice, 6 grams of lotus seeds without heart, appropriate amount of sugar. Cook the Chinese yam until soft, remove the shell, crush into rice grain size; wash the rice and put it in the pot, add lotus seeds, longan flesh, Chinese yam, and water, cook into porridge, then add sugar, take one dose per day. 8. Put peanut leaves (fresh leaves are best) in a teapot or cup with boiled water, wait for the color of the peanut leaves to seep out and drink, about 10 minutes later, you can fall asleep, with an effective rate of over 95%. 9. 15 grams of Poria, 1 raw egg yolk. Add one and a half cups of water to the Poria, decoct to one cup. Slightly cooled, add the egg, stir evenly. Before bed, wash your feet with warm water first, then take the medicine while it's hot, you can fall asleep soon. 10. 20 grams each of Salvia miltiorrhiza, Polygala tenuifolia, Acorus tatarinowii, sulfur. Grind all into fine powder, add an appropriate amount of white wine, mix into a paste, apply to the navel, then place cotton on the navel, fix with adhesive tape, change the medicine once every night. 11. 15 grams of Codonopsis pilosula, 9 grams of Ophiopogon japonicus (remove the heart), 6 grams of Schisandra chinensis, 30 grams each of Night Intersection Vine and Dragon Teeth. Take warm water before dinner, leave the residue and decoct again, take one hour before bed, one dose per day. 12. 60 grams of Codonopsis pilosula, 30 grams of Rehmannia glutinosa, 18 grams of amber, 12 grams each of cinnabar and Ophiopogon japonicus. Grind all into fine powder, sieve. Take 3-5 grams each time, half an hour before bed with plain water. 13. 30 grams of wolfberry, 40 grams of fried jujube seeds, 10 grams of Schisandra chinensis. Mix evenly, divide into 5 portions. Take 1 portion each day, steep in boiling water in a teacup, drink frequently as tea. Or drink 3 times a day, but each time not less than 500 milliliters. 14. 30 grams of Schisandra chinensis. Decoct, take before bed. Mainly treats insomnia and general fatigue. 15. 16 grams of fresh Salvia miltiorrhiza, 30 grams of fresh sour jujube root. Decoct, take twice a day. Mainly treats insomnia, forgetfulness, and frequent strange dreams at night. 16. Crush the white part of a large onion and place it in a small dish, place the small dish next to your pillow before bed and you can fall asleep peacefully, continuous treatment for several days can cure chronic insomnia, treating for 5 consecutive days can eliminate the problem. Related articles: Article reprinted from: http:///www.anmianyao55.com