Causes and self-therapy of insomnia in men and women.
Introduction.
Introduction: This article introduces the cause and self-therapy of male and female insomnia respectively. In view of the various causes of insomnia, some healthy and effective methods and improvement programs are proposed.
Causes and self-therapy of insomnia in men and women.
✵Men lose sleep after eating spicy food: Experts say that spicy food affects people's sleep. Spicy food has a lot of benefits, they have both prompt Qi and invigorate blood, eliminate the body Qi stagnation, blood stagnation, promote blood circulation and body metabolism, stimulate gastrointestinal perisis, increase secretion of digestive juice, boost appetite, and dispelling wind and dispersing cold and other effects.
A team of researchers recently tested a group of healthy men. They found that a group of people's sleep patterns changed significantly after eating foods that contained spicy ingredients.
1. Pepper, Chinese prickly ash, pepper, garlic, and other food can also stimulate the stomach and easily cause a burning sensation in the stomach.
2. Spicy foods deplete sleep-inducing agents in the body during digestion. So although eating spicy food, feel happy, feel very cool, but if you want to sleep well, it is better to stay away from the hot pot, spicy pot, hot spicy soup, boiled fish and so on.
3. Chili contains capsaicin and other stimulating substances which will stimulate the tip of the tongue and stimulate the human body, and then stimulate the brain central nervous system and the nerve endings of the body parts, resulting in faster heartbeat, bad temper and longer time of excitement, therefore, eat enough food with spicy components, balanced intake food could benefit your health.
Sleep deprivation is a potential health hazard. Those who suffer from insomnia, because of lack of sleep for a long time, caused severe changes in cognitive aspects, such as vision changes, illusions, reduced immune function, digestive function and sexual function decline, memory decline, become grumpy and bad temper, personality changes, also will cause high blood pressure, coronary heart disease, stroke, diabetes, in women cases lead to diseases such as dry skin, menstrual disorder. The harm of insomnia can not be ignored in the treatment of insomnia, neurasthenia and other diseases should not dependent on medicine, should improve life habits, reduce psychological pressure. Before going to bed insomnia patient should avoid nervous stimulation of entertainment activities, do not drink alcohol, coffee, strong tea, and other stimulating drinks. Drinking a glass of milk and taking a nice hot bath before bed can help you relax and sleep better, and exercising regularly every day can help prevent insomnia. Besides, it can also cooperate with acupoint therapy such as antihypertensive wrist protector, magnetic therapy wrist protector, etc., which rely on the biological magnetic field to stimulate meridian acupoints. The magnetic field therapy is applied to several acupoints of wrist joint to perform treatment at the same time. Its characteristic is the action that uses magnetic energy, stimulate wrist continuously(ankle), adjust central nerve and plant nerve, make outer periphery capillary dilates thereby, end blood vessel resistance drops, capillary convulsion removes, get effective control on insomnia nerve and hypertensive problems. Easy to use for a long time and simple use.
✵Sleep inducing: Before going to bed, patient can listen to some soft music, this is also conducive to sleep. Listening to music can help us shift our thoughts to sleep. If we keep thinking about the day before we go to sleep, we will become more and more upset, and our brain will not have a good rest. At the same time, we must keep a good mood when sleeping, so it is very good for sleep.
Listening to flat, rhythmic sounds, such as the sound of trains running, crickets chirping, dripping water, and the patter of spring rain, or music hypnotic tapes, can help induce sleep and establish sleep-inducing conditioning. In addition, drink a cup of hot milk with sugar before going to bed, according to research, can increase the secretion of human insulin, increase the amino acid into brain cells, promote brain secretion of sleep serotonin; At the same time, the milk contains a small amount of substance with calming effect, so promote the body to sleep.
✵The causes of insomnia in middle-aged men: In addition to being in a bottleneck stage in career, middle-aged and elderly men are also in an important turning point in physiology and psychology, which is one of the main reasons leading to insomnia in men.
Second, middle-aged men's insomnia is not as young people mainly from the mental burden, excessive thinking, blood loss caused by injury, the pressure is a major cause of insomnia in men. When we talk about stress, we include work stress, life stress, and emotional stress. Lack of energy and attention at work.
Third, the reason for middle-aged men's insomnia also includes that most men love their appearance, do not want to be known by others with the pressure, and do not know how to self-regulate, so the rate of diagnosis is very low, often lead to the development of the disease, which is also a cause of insomnia attack.
Four, the man in menopause, the physical function began to decline, mental and physical strength are not as good as before, inevitably feel powerless in dealing with the work and life of various things, causing psychological pressure, leading to insomnia, in the face of psychological factors also easy to cause insomnia attack.
✵12 self-treatments for insomnia for men:
1. One might as well add a shading layer on the curtain, turn off all the appliances that take bright light, make bedroom thorough dark. Or wearing an eye patch when you sleep, covered with a dark color cloth, can effectively promote sleep and improve sleep quality.
2. The bedroom temperature is not too high, the quilt is warm, do not overheat. The ideal sleeping temperature is 17℃~21℃, according to the report, the President of the United States bedroom air conditioning temperature is 17℃. Now indoor temperature of many heating areas in winter is about 23℃ or even higher, neither environmentally friendly, and unhealthy.
3. Do not put electrical appliances in the bedroom as far as possible, do not watch TV, reduce electromagnetic interference.
4. Try not to do any mental activity or talk about exciting things before bed. Do some gentle activities, such as yoga or exercise in bed, to relax your brain.
5. Go to bed at the same time.
6. Don't eat for half an hour before going to bed, drink less water, go to the bathroom before going to bed, and avoid the interference of getting up at night.
7. No coffee, tea or cola after 5 PM, no chocolate in the evening.
8. If feel hungry at night, should eat a small amount of midnight snack 1 to 2 hours in advance, including drinking milk.
9. Take a hot bath or bath your feet in hot water before bed to relax your body and brain.
10. Regular exercise, exercise is an effective way to treat insomnia.
11. Learn to relax, often do deep breathing and abdominal breathing.
The cure of insomnia of the woman.
Modernity, after busy one day, before going to bed in the evening always still think this or that, the brain thinks about the work of tomorrow in disorder? This must make it harder to sleep! In fact, you should finish your work within an hour before going to bed and start doing something relaxing, such as listening to music, reducing excessive sound and light stimulation, developing some sleep habits, and letting your body get used to the "Ah, it's time to go to bed" rhythm. Here are 3 ways to relax before bed so you can find your bedtime ritual and sleep better!
✵1. Muscles relax: First, learn to control the body's muscles, you can contract and feeling tight, then slowly relax, experience the opposite of relaxation; Daily exercise should be calm, slow, close your eyes slowly feel the changes in the body muscles, try to tight for 5 seconds, then relax for 15 seconds, so that our sleep is very helpful!
✵2. Self-talk: Close your eyes and feel the center of gravity of your body, listen to your heartbeat and breathing, and slowly extend your attention to other parts of your body. Then imagine a scene that makes you happy and relaxed.
✵3. Abdominal breathing: Abdominal breathing can effectively stimulate the parasympathetic nerve, help relax, calm the mood outside, this is the breathing method which can let our body inhale the maximum degree of oxygen. First find a relaxed posture, 2 hands relaxed on the abdomen, nose inhalation, mouth exhalation, feel the abdomen with the rise and fall of breathing rate, the whole process with slow, smooth pace, can be easy to adjust the depth of breathing, let oneself achieve a relaxed state, is conducive to the deep sleep of our body!
Introduction: This article introduces the cause and self-therapy of male and female insomnia respectively. In view of the various causes of insomnia, some healthy and effective methods and improvement programs are proposed.
✵Men lose sleep after eating spicy food: Experts say that spicy food affects people's sleep. Spicy food has a lot of benefits, they have both prompt Qi and invigorate blood, eliminate the body Qi stagnation, blood stagnation, promote blood circulation and body metabolism, stimulate gastrointestinal perisis, increase secretion of digestive juice, boost appetite, and dispelling wind and dispersing cold and other effects.
Sleep deprivation is a potential health hazard. Those who suffer from insomnia, because of lack of sleep for a long time, caused severe changes in cognitive aspects, such as vision changes, illusions, reduced immune function, digestive function and sexual function decline, memory decline, become grumpy and bad temper, personality changes, also will cause high blood pressure, coronary heart disease, stroke, diabetes, in women cases lead to diseases such as dry skin, menstrual disorder. The harm of insomnia can not be ignored in the treatment of insomnia, neurasthenia and other diseases should not dependent on medicine, should improve life habits, reduce psychological pressure. Before going to bed insomnia patient should avoid nervous stimulation of entertainment activities, do not drink alcohol, coffee, strong tea, and other stimulating drinks. Drinking a glass of milk and taking a nice hot bath before bed can help you relax and sleep better, and exercising regularly every day can help prevent insomnia. Besides, it can also cooperate with acupoint therapy such as antihypertensive wrist protector, magnetic therapy wrist protector, etc., which rely on the biological magnetic field to stimulate meridian acupoints. The magnetic field therapy is applied to several acupoints of wrist joint to perform treatment at the same time. Its characteristic is the action that uses magnetic energy, stimulate wrist continuously(ankle), adjust central nerve and plant nerve, make outer periphery capillary dilates thereby, end blood vessel resistance drops, capillary convulsion removes, get effective control on insomnia nerve and hypertensive problems. Easy to use for a long time and simple use.
✵The causes of insomnia in middle-aged men: In addition to being in a bottleneck stage in career, middle-aged and elderly men are also in an important turning point in physiology and psychology, which is one of the main reasons leading to insomnia in men.
Modernity, after busy one day, before going to bed in the evening always still think this or that, the brain thinks about the work of tomorrow in disorder? This must make it harder to sleep! In fact, you should finish your work within an hour before going to bed and start doing something relaxing, such as listening to music, reducing excessive sound and light stimulation, developing some sleep habits, and letting your body get used to the "Ah, it's time to go to bed" rhythm. Here are 3 ways to relax before bed so you can find your bedtime ritual and sleep better!
