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严重失眠怎么办?严重失眠的自我治疗方法[图]

czj 2017-8-16 17:10:58 严重失眠严重失眠怎么办 我要评论(0)

严重失眠自我治疗方法有哪些?失眠是非常难受的事情,严重还会影响到身体的健康。那么,严重失眠自我治疗呢?

 

严重失眠怎么办?严重失眠的自我治疗方法(1)


1、严重失眠自我治疗

  1、严重失眠自我治疗之适当运动

  适当的体育运动是可以治疗长期严重失眠。患者可以每周都做,每次2个小时,或者散步30分钟,每周3次,这样可以增加脑部的血氧供应,失眠自然就溜之大吉了,或早、晚轻松快步、散步30分钟。

  严重失眠自我治疗

  2、严重失眠自我治疗之暗示方法

  大部分人患上失眠和人心理有关的,乐观的人看到的一切都是好的,悲观的人看到的一切都是坏的。心理的想法才是影响失眠的关键,暗示法这是治疗失眠症的一种有效方法,采用暗示法治疗失眠症,要让身心放轻松,平躺在床上,并暗示自己,从头开始放松到颈、到肩:我的胳膊放松了,腿放松了,头放松了,我就要睡着了,这时只知道自己是活着的,手脚在什么地方已经没感觉,才达到真正的放松。

  3、严重失眠自我治疗之回想法

  躺在床上之后,我们可以尽可能的去回想自己这一天的生活,让自己的思绪活跃起来,因为在这种情况下,思绪往往刚刚活跃起来就会进入到困乏阶段,从而导致困倦,让我们更快更容易的进入到睡眠

2、严重失眠自我治疗

  4、严重失眠自我治疗之挤压放松法

  平躺在床上用鼻子做深呼吸,同时并拢脚趾进行弯曲挤压动作,到达忍受顶点之后再慢慢放松,如此反复。此法是利用放松全身肌肉可助眠的原理,因为蜷曲脚趾的运动可进一步牵动你大腿、腹部乃至上肢的肌肉,直到你感觉疲倦而迅速入眠。

  5、严重失眠自我治疗之按压穴位法

  人的身体有多处穴位进行按摩可有助眠功效。如先用指腹按压眉心处2次,一次20秒,之后坐在床沿,右脚搭在左膝盖处,并用手按压右脚大拇趾和第二个脚趾之间的穴位,最后,再按压右脚第二脚趾趾甲正下方的穴位即可。

3、失眠的食疗食谱推荐

  1、小米枣仁

  食疗配方:小米100克,枣仁末15克,蜂蜜30克。

  功效:补脾润燥,宁心安神。治纳食不香、夜寐不宁、大便干燥。

  制法:小米煮粥,候熟,入枣仁末,搅匀。

  用法:食用时,加蜂蜜,日服2次。

  严重失眠自我治疗

  2、夜交藤粥

  食疗配方:夜交藤60克,粳米50克,大枣2枚,白糖适量。

  功效:养血安神,祛风通络。适用于虚烦不寐、顽固性失眠、多梦症以及风湿痹痛。

  制作:取夜交藤用温水浸泡片刻,加清水500克,煎取药汁约300克,加粳米、白糖、大枣,再加水200克煎至粥稠,盖紧焖5分钟即可。

  用法:每晚睡前1小时,趁热食,连服10天为一疗程。

4、引起失眠的原因

  1、过度紧张,太想睡着。很多人知道失眠的危害,反倒给自己背上包袱,很怕自己睡不着,于是就特别的紧张,特别想睡着,躺在床上也在想快点睡着吧,可是越是紧张越是想睡着越是睡不着,因为没有做到精神的彻底放松,就很难进入睡眠状态。

  2、情绪不稳定。白天因为一些事情跟别人发生摩擦,情绪一直处在很激动很生气的状态,这个时候想要马上睡觉有些难,有些人因为生气,可能导致一个晚上都沉浸在这种情绪当中,在这种情绪中,人神经是不可能的到放松的,因此,也就会失眠,尤其是女性,“垂泪到天明”的事情还是时有发生的。

  3、思虑过多。很多人习惯在晚上思考问题,但是一时间又找不到问题的答案,这些情况常见于那些爱思考的人,有的人喜欢写作,喜欢诗词,那晚上也会为如何写好一段故事情节,如何写好一首诗而不断的思考,所以,难以入睡。

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