Speaker: Peng Wei, Chief Physician, Department of Physical and Mental Medicine, Affiliated Hospital of Shandong University of Traditional Chinese Medicine
The new crown pneumonia epidemic has caused great psychological pressure on the general public. Many people have felt anxiety, panic, anger, helplessness and other emotions, and then developed insomnia. And other sleep disorders. When sleep is insufficient, the human body is in a state of stress for a long time, constantly secreting hormones such as adrenaline, which can cause abnormal vasoconstriction and even induce sudden cardiac death.
Only if we get enough sleep can we eliminate fatigue, restore physical strength, and strengthen our immunity in the face of viruses.
is here to list some solutions to insomnia for your reference.
Prepare the
pillow before going to bed. You can use a medicine pillow filled with cassia seeds. The height of the pillow is 15cm, which is suitable for the physiological curvature of the human body. The length of the pillow is slightly wider than the shoulder width. The bed should be comfortable and safe, and the position should be against the wall. Go to bed when you have sleepiness. Don't do things that have nothing to do with sleep such as playing mobile phones in bed; pay attention to indoor temperature, humidity and light, and create a safe, quiet, and light-free sleeping environment.
Regarding exercise, people with sleep difficulties, avoid strenuous physical exercise three hours before going to bed, and can insist on doing static exercises every day, such as meditation, numbing, meditation, etc., in fact, they are all good and can make people concentrate. , Instead of the celestial horse in the mind, replace all thoughts with one thought.
is not recommended to count sheep, you can use the "4-7-8 breathing method", that is, count to 4 inhalation, count to 7 when holding the breath, and count to 8 when exhaling. Helps fall asleep quickly within 60 seconds. Repeat 3 to 4 times. Stick to six to eight weeks, the effect is better. The specific methods are as follows: 1. Shut your mouth, inhale through your nose, and count 4 numbers in your heart (1, 2, 3, 4); 2. Hold your breath, count from 1 to 7 (1, 2, 3, 4, 5) , 6, 7); 3. Exhale from the mouth and count to 8 (1, 2, 3, 4, 5, 6, 7, 8).
sleep fitness methods
sleep methods vary from person to person, and there are many kinds, and the best for you is the best.
Simply press your legs before going to bed. Sit cross-legged naturally on the bed, overlap your hands on your legs, and breathe naturally, feeling that the pores all over your body close together with your breathing, and fall asleep when you want to sleep.
Lie on your back and breathe naturally. It feels like a spring breeze. Melt the big toe first, then the other toes, then the feet, calves, and thighs gradually melt. If you are not asleep, do it from the beginning.
can lie on the right side. Drag the right ear with the palm of your right hand. The right palm is fire, and the ears are water. The two can form water and fire, and form a heart-kid intersect in the human body, which can nourish the heart and nourish the kidney for a long time.
is aimed at the elderly with insomnia
1. Going for a walk in the afternoon. Compared with young people, the elderly have a lower proportion of deep sleep at night and lighter sleep. With the biological clock moving forward, they will go to bed early and wake up abnormally. They may want to fall asleep at 8 or 9 in the evening, and they tend to wake up at midnight. For this kind of trouble, it is recommended to go out for a walk in the afternoon to receive light, which helps to delay the biological clock.
2. Avoid drowsiness during the day. Many elderly people have nothing to do at home due to the epidemic. They watch TV and are in a daze during the day, which may increase the chances of dozing off. It is recommended to walk outdoors during the day as much as possible. If you want to take a nap at noon, you should limit it to 30 minutes to avoid too much nap and sleep at night. No.
3. Pain treatment. If it is difficult to fall asleep due to physical discomfort or pain, such as nocturia in men due to enlarged prostate, sleep disturbance in menopause in women, restless legs syndrome and limb tics, poor sleep, or due to taking certain drugs For the side effects of insomnia, you can go to the disease specialist or pain clinic for medication adjustment.
4. Abdominal breathing helps sleep. Because of the weak bladder, the elderly should reduce the amount of water they drink at night and avoid diuretic beverages such as coffee and tea. Before going to bed, you can sit on the bed or sofa and take time to do abdominal breathing, that is, the abdomen bulges when you inhale, and the abdomen is concave when you exhale. The breathing rate slows down, which helps activate the parasympathetic nerves, relieve tension and depression, and cultivate drowsiness.
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