The number of insomnia in women is more than that in men, and the number of insomnia in young women is increasing. Insomnia is a very painful thing. People who don't have insomnia can't understand it. I have sorted out the causes of young women's insomnia for your reference. I hope you can gain something in the process of reading!
I. over full dinner: many people may have an unbalanced diet during the day due to various reasons. Therefore, at night, many people will have big fish and meat. You should know that if you eat too much or too greasy at night, it will prolong the emptying time in the stomach. The intense work of stomach, intestine, liver, gallbladder, pancreas and other organs after dinner will send information to the brain and cause brain activity, And spread to other parts of the cerebral cortex, making it impossible to sleep well at night, leading to insomnia.
2. Drinking before going to bed: many people have the habit of drinking a cup before going to bed, but the price they pay is often waking up several times in the middle of the night, and people's sleep quality will be seriously damaged. This may be related to alcohol inhibiting their rapid eye movement period, resulting in a very short or almost no deep sleep period. People who have a habit of drinking will still have poor sleep quality even if they spend a lot of time in bed, which will lead to serious insomnia in the long run.
III. eating gas producing food: spicy food interferes with sleep. Spicy food such as pepper, garlic and raw onion will cause heartburn and indigestion in some people, resulting in insomnia. Excessive consumption of caffeinated beverages or foods is often a cause of insomnia.
IV. psychological factors: some people will worry about insomnia the next day after losing sleep the night before. They worry that they can't sleep as soon as they go to bed at night, or try their best to make themselves fall asleep quickly, which is counterproductive. Some people feel guilty and remorse after a mistake, repeat the mistake in their mind, and regret that they didn't deal with it properly and couldn't sleep for a long time. Some people can't treat dreams correctly and think that dreams are the performance of poor sleep, which is harmful to the human body. Some even mistakenly think that more dreams are insomnia.
First, insist on jogging for 20 minutes in the morning;
Second, adjust the way of thinking. Most insomnia is closely related to emotion, so it is most important to let everything go and keep a peaceful state of mind;
Third, take a hot bath or soak your feet for half an hour before going to bed and listen to relaxed and happy music;
Fourth, develop more regular living habits;
The fifth is the relaxation method: after lying down, guide with ideas, and gradually relax from hair, eyebrows, eyelids, face, shoulders to toes; Breathe normally, think about the position when inhaling, and relax when exhaling; Be calm;
Sixth, massage method: often rub the palm of the left foot with the heart of the right hand; Rub the palm of the right foot with the heart of the left hand;
Seventh, the combination of the above diet and taking metformin to help sleep has a better effect.
Slow breathing method
Carry out rhythmic breathing, first fast and then slow, similar to hypnosis. Gradually slowing down the breathing rate can relax the whole body. Generally, you can enter a deep sleep state by taking a deep breath for about 7 minutes.
Extrusion relaxation method
Lie flat on the bed and take a deep breath with your nose. At the same time, bend and squeeze your toes together, and then slowly relax after reaching the peak of endurance. Repeat this. This method uses the principle that relaxing the muscles of the whole body can help you sleep, because the movement of curling toes can further affect the muscles of your thighs, abdomen and even upper limbs until you feel tired and fall asleep quickly.
Meditation suggestion
Before going to bed, find a comfortable place to sit down, gently close your eyes, drop your shoulders naturally, relax your jaw, take a deep breath with your nose, sink your Qi into the Dantian, and make a buzzing sound with your mouth. At this time, pay full attention to your breathing process. After six deep breaths, sit still for a while, indicating that you are ready to go to sleep, and then slowly get up and go to bed.
Acupoint pressing method
There are many acupoints in human body for massage, which can help sleep. For example, press the center of the eyebrow twice with your finger abdomen for 20 seconds at a time, then sit on the edge of the bed, put your right foot on the cover of your left knee, and press the acupoint between the big toe and the second toe of your right foot with your hand. Finally, press the acupoint directly below the toenail of the second toe of your right foot.
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