Often can not sleep how to do? Chinese medicine said: eat a handful of sour date kernels every day, to ensure that a sleep to dawn!

Now there are a lot of people have the habit of not being able to sleep, may be due to excessive excitement, change of lifestyle, change of living environment, eat the wrong food and so on, to be able to lead to sleep at night, there is a situation of not being able to sleep. Serious times will appear insomnia and other difficulties in falling asleep, insomnia we should do?

First of all, when we have insomnia, do not be too anxious, the more anxious fire sleep will be even worse, we have to develop a good routine, have a good biological clock, and then we are in the through the dietary therapy, today's said dietary therapy is mainly sour jujube, eat a handful of it every day.

In the "Shennong Ben Cao Jing", there are records of sour jujube kernel, can assist in the treatment of neurasthenia, cardiac and renal insufficiency, difficulty in falling asleep, insomnia and other conditions, sour jujube kernel was once known as the "Oriental Sleeping Fruit", in the role of helping sleep has a great effect.

How do I get back to normal sleep?

In recent years, the World Health Organization and many domestic and foreign experts attach great importance to the diagnosis and treatment of insomnia, PuLeSleep is recommended by the American Sleep Association for the treatment of insomnia first, there are no side effects of dependence, but also from the root of the solution to insomnia, through the conditioning, restoration of normal sleep, and now Europe and the United States with PuLeSleep for the treatment of light, medium and heavy insomnia is very common, and the effect of insomnia is very good, to help restore normal sleep, get rid of sleeping pills. It helps to restore normal sleep and get rid of sleeping pills.

How do we use sour jujube kernel? The method is very simple, when we use sour jujube kernel, we first soak it and then decoct water to drink or soak water to drink, or you can fry the sour jujube kernel and then mash it into powder, so that soaking it is nourishing and flavorful. Similarly, you can use sour jujube kernel to make porridge, add red dates, cinnamon, raisins and other foods, for a little flavor mixing. The rice for the sour date nut porridge can be barley, round-grained rice and other foods, and you can insist on eating a bowl every day to help you sleep and ensure that you can sleep through the night. Do not be afraid to try!

How to fall asleep quickly at night? Six ways to fall asleep fast and help insomniacs please pain. It is difficult to fall asleep every night and the pain of insomnia is agonizing 😞. Here are a few tips to help you sleep:.

First, self-relaxation, lying on the bed, eyes closed, natural breathing. Then the muscles of the whole body are extremely relaxed, with a heavy feeling to experience the degree of muscle relaxation. Meditate on self-suggestive statements: "My feet are getting heavy", "My lower limbs are getting heavy" .... "My whole body is getting heavy".

Secondly, before going to bed can be appropriate to listen to the melody of relaxing and beautiful music, music is a healer of the soul, in the relaxing and pleasant melody in the outside world, immersed in the happy and happy and forget about the troubles, so you can create a good sleep environment.

Third, keep the right light before bedtime, the light has the role of regulating the biological clock. Too bright will cause the brain to reduce melatonin secretion, too awake and difficult to fall asleep. It is best to choose a darker and softer reading light before going to bed. During sleep, it is best to turn off all light sources.

Fourth, choose a suitable pillow. Good sleep and can not be separated from the pillow, the choice of pillow is also a learning experience, pillow height, soft and hard, shape, odor on the person's sleep will have an impact. Too low, the blood flowing into the head is on the high side, affecting the blood circulation in the head, blood vessels are full, the walls of the tubes are pressurized, and you will feel dizzy and puffy eyelids after waking up. Long-term pillow is too high, so that a part of the cervical spine is under too much pressure, osteophytes, direct compression of the cervical nerve, headache, dizziness, neck, shoulder, arm and finger numbness, and even can not lift the tube to raise the hand. Pillow hard and soft is also very important, pillow too hard, sleep uncomfortable; too soft and will make the head and pillow too tight and affect the blood circulation of the scalp. This can cause migraines and numbness, and can also lead to hair loss. Recently entered the # REDelight have light Thailand imported natural latex pillow beauty double-sided breathable models , almost meet all my wishes for latex pillows, there is no thunder point, soft and elastic Thai latex material and human body curves fit perfectly, can effectively support the cervical vertebrae of the day's hard work. Breathable holes prevent breeding mites to stay away from acne, and the double cotton pillowcase is easy to change and wash. I also chose # REDelight have light Sleeping goose feather pillow 48cm×74cm as the guest room pillow, the cost is very high, the filling is very good, can be comparable to five-star hotels!

Fourth, take a hot bath 60-75 minutes before going to bed to relax the body, because baths can raise body temperature and make people sleepy. The water temperature should be 37-40 degrees Celsius, too hot bath water makes people too excited and difficult to fall asleep.

Fifth, getting a comfortable bed and usually replacing it with a comfortable mattress can greatly improve the quality of your sleep. A mattress that is too soft can lead to improper sleeping positions as well as muscle stiffness and back problems. Typically, mattresses should be replaced after 5-10 years of use.

Sixth, buy some lavender essential oil Aromatherapy or massage it properly to keep your mood relaxed and happy! I wish you all a quality sleep a dawn!

Often wake up in the middle of the night and can not sleep, what is an effective way to fall asleep quickly?

For your kind of often wake up in the middle of the night can not sleep a lot of people have the problem, but then, everyone has their own reasons for not being able to sleep! Not that you have no physical problems why you wake up in the middle of the night can not sleep, in fact, I think it is really related to your whole body and mind!

First, first find out what you are doing every day? If you are a person who sits in the office all day long surely there is no physical labor, the body has little movement, such a body is easy to rest well, usually sleep two or three hours to wake up, the

Wake up and then difficult to fall asleep try this method, no matter what woke up in the mind to give up, lie flat on the bed as much as possible to make the whole body muscle tension, such as clenched fists, clenched teeth, of course, do not bite too hard la! Both legs straight, so that the more tense the more the muscles of the body to do a few rolls, and then relax the body, this time you will feel a comfortable tired, and then get up and drink a glass of warm milk or slightly sweet water, so that then lying in bed you feel very calm, and then within half an hour to ensure that you fall asleep sweetly to do a beautiful dream.

Do you suffer from insomnia? What are some tips for dealing with insomnia?
1, the essence of meditation: you are highly alert attention is highly concentrated, but you do not think, so that consciousness flows within your body, which is a very important skill that needs to be repeatedly practiced and practiced. But since I was a child, neither schools nor teachers have taught this skill, unfortunately.
2, sports, sports accelerate the body's metabolism, change the body temperature, can accelerate the body of various chemical reactions, will affect, for example, dopamine and oxytocin and so on the secretion of special elements. Some are running, some are fitness, some are playing basketball, some are playing badminton, choose a favorite sport, and then persistently adhere to it, there will be gains! The human body's ability to recover is very strong, exercise can accelerate the body's recovery speed.
3, let nature take its course, do not fight against any condition of your body, any emotion of the psyche, let nature take its course, try to live and study with him, give up efficiency, give up control, try to reach the goal, go to bed early every day, lie in bed and do not do anything, do not force yourself to sleep, want to think nonsense, you can be nonsense, especially do not look at the cell phone, in fact, lying like this, even if you can't sleep is a kind of rest, the next day will be slightly better than looking at some nonsense, you will not be able to sleep, you will not be able to sleep. The next day will be slightly better than looking at the phone or busy with something messy state. Feel free to rest, do not have to force yourself to fall asleep, rest will be better, like being pushed by life is not so tired, and effective.

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Currently for insomnia.

The only way to fall asleep fast is with sleeping pills.

All other methods are slow to work.

At least not as fast as Ambien.

Like tui na massage and acupuncture.

Just find the right points and open the heart chakra

You can fall asleep that night.

But there are fewer acupuncturists who know what they're doing.

It would be too expensive for many people to afford.

And then there's the Chinese medicine that replenishes qi and blood

It's hard to boil medicine and it's hard to eat it.

It's not for the faint of heart.

And psychotherapy for self-regulation.

Insomniacs generally have poor self-regulation.

Otherwise it wouldn't be insomnia.

As an insomnia rehab therapist

Lastly, I recommend the Tongxin Chakra Insomnia Recovery Punch Card Bootcamp.

Half a month to get back to sleep

Author's profile, renowned insomnia rehabilitator

Successfully rehabilitated 1,000 insomnia patients

Click to follow me. If you need help, see a teacher.

Modern people live a fast-paced life and work under great pressure, and there are a lot of people who can't sleep at night. I used to suffer from insomnia for several years, which was very painful and helpless. I tried many methods, but most of them had little effect. Later, I participated in meditation training, and by adjusting my body and emotions, and focusing on my breathing, I was able to get rid of my insomnia slowly. Later on, I saw the 4-7-8 breathing method in foreign countries, which is similar to the meditation method of focusing on breathing. In practical application, the effect is also more obvious. Now the method is introduced to you, I hope to help those who need it.

4-7-8 Breathing

"A natural tranquilizer for the nervous system."

Practices.

1. Relax your whole body and lie down naturally.

2. Exhale through the mouth, gently making a "huff" sound.

3. Shut up, inhale calmly through your nose and count to four evenly.

4. Stop inhaling, hold your breath and count to seven.

5. Exhale evenly through the mouth, and then gently make a "hoo" sound, while counting 8 times. Every 4 times for once, repeat 3 times, you can feel sleepy.

Caution.

During this process, we relax the whole body, let go of all thoughts, don't think, inhale quietly through the nose, and then exhale slowly through the mouth accompanied by a soft and audible sound. Throughout the entire process, the tip of the tongue remains in one position, with the tip of the tongue lightly pressing against the palate. The exhalation is twice as long as the inhalation, and the amount of time spent on each stage is not important, but the 4-7-8 ratio, which is maintained until you fall asleep, is the most important. The technique is said to be based on "pranayama", an ancient Indian yogic breathing exercise that means "breath control".

It allows oxygen to better fill the lungs and has a relaxing effect on the parasympathetic nervous system, calming people down and relieving anxiety.

Dr. Andrew Weil suggests that people should ideally do this breathing exercise twice a day for about six to eight weeks until they are familiar with the technique and can achieve the magical effect of falling asleep within 60 seconds.

In addition, insomniacs can also try to hook feet before bed, first let the body slightly tense, and then completely relaxed, which can also promote sleep. Methods are as follows.

Lying flat on the bed before going to bed, legs straight, heels close to the bed, the toes of both feet as far as possible to hook up, so that the palms of the feet and calves were 90 degrees; arms straight, palms facing down, keep about 10 minutes, you will feel sleepy. If there is no sleep, 5 minutes and then do it again.

Many people have the habit of hypnotizing themselves to fall asleep.

For example, the "counting sheep" method has been circulating for a long time.

I tried that, but it just didn't work for me, instead the more I counted the better my spirit got, and comparing it to the hypnosis I found later that worked for me, I'll summarize a few points:

1. This way to be able to relax yourself

2. this way is not difficult for you, don't bother your head with it

Now I've found a couple of hypnosis methods that work for me, to fall asleep and meditate on things I like and have been doing a lot lately. Share with you what actually happens.

In high school, there was a time when I used to play ping-pong, and I meditated on the ping-pong scene when I slept; in college, I used to play basketball, and I meditated on the basketball scene when I fell asleep; and when I just liked a certain computer game, I meditated on it when I slept. I can fall asleep quickly in all three scenarios.

To summarize, all these things that I meditate on are things that I love to do, and by meditating on them I can relax quickly and fall asleep unconsciously.

These days, when I have insomnia I open up one of the story-listening apps, turn it on to my favorite anchor, time it for 10 minutes, and I almost always fall asleep within 10 minutes.

Feel free to leave a comment and share your hypnosis styles.

There are two key elements to sleep, purification and relaxation.

One don't ruminate learn to purify the mind or make some brain-consuming things in bed. Some people have bad habits, like to play games in bed, look at the computer and cell phone, sometimes to the middle of the night still do not go to sleep, and when you miss the best time to sleep will not be able to sleep. Must remember that the bed is used to sleep, all things not related to sleep try not to do in bed (of course, does not include the hi-sho). Human sleep time is regular, that is, the normal biological clock, the best time to sleep is between 10:30-11:30 at night is appropriate, after this time period is easy to sleep. Playing with cell phones and computers at night is easy to make the brain excited, the brain nerves to rest and relax down to a slow process, it is difficult to net mind to sleep. It is recommended to drink a milk before going to bed, wash a hot water foot relaxation easy to fall asleep.

The second is to relax and avoid negative emotions. After a busy day, it is very tired. It is also easy to lose sleep when encountering unsatisfactory things and stress, and it is important to learn to self-emotional detoxification. Do a yoga before going to bed or do some aerobic exercise outdoors, go home and take a hot bath is also easy to fall asleep. You can also play some light music, hypnotic music, through meditation on some happy things to relax and fall asleep, as well as subconsciously imply that they are a lazy cat in the comfort of sleep. The last trick, is self-hypnosis, this to certain steps and knowledge, is through meditation step by step from head to toe relaxation, in the heart of every human organ relaxation, this technique is very good to use, do not understand to find a psychiatrist to consult this trick.

There is a classic advertising slogan abroad: learn to sleep like a child!

This situation can quickly fall asleep will not be a night sleepless, let nature take its course, sleep if you can sleep, sleep if you can not sleep, in fact, do not sleep a night does not matter, you lie down in a daze for a night, it is also considered to have rested, do not be too nervous!

Can't sleep through the night, is it occasional or regular?

Occasionally, it's time to look at the following areas:

1, sleep too long during the day, breaking the original biological rhythm, and energy can not be released will make it difficult to produce sleep.

2. Drinking coffee, strong tea, alcohol and other beverages with excitatory effects during the day interferes with falling asleep.

3. Whether the sleeping environment is comfortable, including whether the bedding is comfortable, whether the temperature is appropriate, and whether it is affected by light and noise.

4. Whether you are over-excited before going to sleep, such as playing games, brushing up on dramas, reading fast-food novels and so on.

In short, if it is an occasional phenomenon, we should pay attention to do early to bed and early to rise, moderate labor during the day, exercise to release energy, dietary attention should be paid to not consume easy to make people excited about food, dinner should not be too full, too much grease, do not eat to cause hunger, etc. will affect sleep.

With good habits, sleep will gradually become normal.

If you have been unable to sleep all night for a long time, you should pay attention to whether you are suffering from insomnia, and it is best to seek medical treatment to avoid delays. Of course, whether it is acute, sub-acute, or chronic insomnia, maintaining a healthy lifestyle will help achieve good results.

Ways to fall asleep fast are generally quick-acting with medications, but the role of conditioning should not be overlooked. In my answer, there are a lot of food and methods to promote sleep, you can look up. If the conditioning does not get better, it is necessary to consult a doctor, do not recommend self-medication. Good luck.