Ms. Li has suffered from insomnia in the past two years due to high work pressure. She has less than two hours of sleep per night, and she has many dreams, and she is still tired in the morning. In the Insomnia Clinic of Integrated Traditional Chinese and Western Medicine in the Department of Integrated Traditional Chinese and Western Medicine of Jiangsu Provincial Hospital of Integrated Traditional Chinese and Western Medicine, Deputy Chief Chinese Physician Wang Sheng and her patiently communicated and asked questions. “She is a person with a strong sense of work responsibility, and at the same time I feel her anxiety, especially the life and work troubles caused by insomnia.”
Director Wang first helped Ms. Li correctly understand the problem of insomnia, provided psychological counseling for anxiety, explained sleep knowledge from Chinese and Western medical theories, and taught the habits and skills of maintaining good sleep. Next, through observation, hearing and inquisition, syndrome differentiation and treatment, prescription medication, regulating yin and yang, nourishing blood and calming nerves. In the end, Director Wang implemented the traditional Chinese medicine ear-point pressing method for her.
After two weeks of oral administration of Chinese medicine and ear-point pressing of beans, Ms. Li’s insomnia has been significantly improved, her expression became richer when she went to see the doctor again, and she consciously regained her youthful physical strength and spirit, and was very happy. Insomnia and anxiety are significantly relieved, and healthy sleep and physical fitness have added new kinetic energy to her life.
Life tips for a good sleep:
Director Wang specially sorted out the tips for maintaining a good sleep and shared it with everyone. Friends who are not sleeping well have a look.
① Sleeping appliances: The mattress should be relatively firm, not excessively soft and collapsed; choose a comfortable pillow based on your preferences, with a pillow height of about 10 cm;
② Sleeping position: It is better to sleep on the right side;
③ Sleep time: generally about 7 hours, but it should be determined by individual differences;
④ Sleeping environment: The light in the bedroom should be dark; it should feel cool, but not cold;
⑤ The strong connection between bed and sleep: Don’t lie in bed watching TV or playing with mobile phones; go to bed only when you are obviously sleepy; if you can’t sleep, get up and go to another room;
⑥ Avoid excessive stimulation before going to bed: stop active mental activity one hour before falling asleep; learn a set of relaxation methods, and practice before lying down at night;
⑦ Avoid alcohol and caffeinated drinks after 3pm;
⑧ Avoid being overfull at bedtime, and go to bed at least 2-3 hours after dinner;
⑨ Avoid snacks and sugary drinks before going to bed, otherwise it will significantly prolong the time to fall asleep and wake up frequently at night;
⑩ Taking exercise every day can help you sleep better;
Don’t do high-intensity exercise at night to avoid the excitement of the body making it difficult to fall asleep;
A timely nap can supplement the lack of sleep at night and relax the brain and body; it can regulate emotions and relieve stress. But the nap time should not be too long, half an hour to an hour is best, do not desk lunch break (the blood supply to the brain is insufficient, the spine is deformed).
We must face insomnia correctly and improve our understanding of sleep. The idea of ”preventing disease” is the crystallization of the wisdom of the ancients to prevent disease. The so-called “preventive treatment of disease” means early detection and early detection before the occurrence of disease. Intervene to prevent disease progression. Regular physical examinations and early intervention are also the most economical and effective measures for modern medicine to maintain health. Pay attention to health, start with me, start with physical examination, start with “preventing disease”!
Correspondent Luo Xin
Yangtze Evening News/Ziniu News reporter Zhou Biying