门诊时间:8:00-21:00
当前位置:贵阳中医脑康医院 > 失眠症 >

长期失眠怎么办?贵州失眠专家表示身心松驰有益睡眠

文章来源:贵阳中医脑康医院预约挂号

  长期失眠怎么办?失眠会导致睡眠不足,进而影响白天的工作和学习等活动。

长期失眠治疗
 

  长期失眠怎么办?

  饮热牛奶法

  睡前喝半小时喝半杯热牛奶,牛奶的营养价值高,其所含的全面营养对心脑器官,综合调节神经、内分泌以及免疫系统功能有很大的帮助。很多白领为何失眠到天亮,作用在于紊乱的交感神经系统所至的,睡前和牛奶可平衡人体新陈代谢中出现的各种生理失调,增强免疫力,调节肌体对外界的应变的能力,消除引起失眠和忧郁的内在病因,快速解决失眠带来的抑郁情况,失眠多梦。从而促使人体安稳入睡。

  平常而自然的心态

  出现失眠就不必过分的担心,你越是紧张,越是强行入睡,结果会适得其反的。有些人对连续多天出现失眠更是紧张不安,认为这样下去大脑得不到休息,不是短寿,也会生病的。其实这类担心所致的过分焦虑,对睡眠本身及其健康的危害更大。因此大家应保持一个自然的心态,对缓解失眠是很有帮助的哦。

  寻求并消除失眠的原因

  造成失眠的因素非常多,前已提及,只要稍加注意,是不难发现的。原因消除,失眠即自愈,对因疾病引起的失眠症状,应要及时求医。不能认为:失眠不过是个小问题,算不了病而延误治疗时间。

  身心松驰,有益睡眠

  睡前到户外散步一会儿,放松一下精神,上床之前洗个澡或用热水泡泡脚,然后就寝,对顺利入眠是有百利而无一害的。诱导人体进入睡眠状态,有许多具体方法,例如:放松功,已在民间流传,建议大家可以借助。此外,再介绍两种简而易行之法:

  A、鸣天鼓法

  上床后,仰卧闭目,左掌掩左耳,右掌掩右耳,用指头弹击后脑勺,使呼之听到呼的响声。弹击的次数到自觉微累为止。停止弹击后,头慢慢靠近睡枕,两手自然的安放于身体两侧,便会很快入睡了。

  B、闭目入静法

  上床之后,先合上双眼,然后把眼睛微微张开一条缝,保持与外界有些接触,虽然,精神活动仍在运作,但是交感神经活动的张力已大大下降,诱导人体渐渐进入睡意蒙胧状态。

  关于失眠、入睡困难、睡眠不足、经常失眠,睡不着你还想了解更多吗?下面北京德胜门中医院精神科给大家推荐一篇国外的文献阅读,希望您对失眠有更多的了解。

  THURSDAY, Sept. 7, 2017 (HealthDay News) -- Lots of middle-aged American women are fretfully counting sheep each night, new research shows.

  The study, from the U.S. Centers for Disease Control and Prevention, found that close to 20 percent of all women aged 40 to 59 said they had trouble falling asleep on four or more nights in the prior week.

  Sleep troubles were even more likely if the woman was in the years where she's transitioning into menopause ("perimenopause"). Among these women, more than half (56 percent) said they typically got less than the seven hours of sleep per night that experts deem restful and healthy.

  Even after menopause, sleep woes lingered: nearly 36 percent of postmenopausal women aged 40 to 59 said they had trouble staying asleep through the night.

  None of this should surprise any woman who's gone through menopause, said one expert who reviewed the study.

  Sleeplessness in this period is "going to be about hot flashes, which really start taking place during perimenopause," said Dr. Rajkumar Dasgupta. He is an assistant professor of clinical medicine with the Keck School of Medicine at the University of Southern California, Los Angeles.

  "During this time, women can see their body temperature skyrocket, and they can experience night sweats, which means they're experiencing multiple arousals while trying to sleep," he explained.

  "There's also the onset of mood changes, the most important of which is depression, which is very strongly associated with insomnia," Dasgupta added. "It's also a time of change -- empty-nest starts happening as kids leave the house, and sometimes there's a mid-life crisis, for both men and women."

  The new CDC study analyzed data collected by the 2015 National Health Interview Survey (NHIS), which polled nonpregnant women between the ages of 40 and 59.

  The stage of menopause a woman was in seemed to play a big role in whether or not she got good shut-eye. For example, while 56 percent of perimenopausal women failed to get a healthy seven hours of sleep per night, that number dropped to about one-third for premenopausal women, and a little over 40 percent for postmenopausal women.

  In terms of sleep quality, however, it was postmenopausal women who were at the biggest disadvantage, the findings showed.

  Study lead author Anjel Vahratian explained that "the survey looked at key aspects of sleep quality, such as being able to fall asleep, stay asleep, and feeling well-rested when you wake up in the morning." She helps direct data analysis at the CDC's National Center for Health Statistics (NCHS) in Hyattsville, Md.

  According to Vahratian, the data "found that postmenopausal women were the most likely to report having more trouble with all of those issues, four or more times over the past week."

  The survey revealed that only about 17 percent of premenopausal women had trouble falling asleep, compared with almost 25 percent among women transitioning into menopause, and more than 27 percent among postmenopausal women.

  Similarly, a little under a quarter of premenopausal women said they had trouble staying asleep, compared with almost 31 percent of perimenopausal women, and nearly 36 percent of post-menopausal women, according to the report.

  Vahratian said the survey didn't try to determine what might be driving menopause-related differences in sleep.

  But Dasgupta noted that, on top of various menopause-linked symptoms, changes in estrogen levels, as well as health issues that come with age, might also play a role.

  "Estrogen helps out with muscle tone in the upper airways, and the loss of that contributes to obstructive sleep apnea risk," he pointed out. "Insomnia risk also goes up as we age, along with restless leg syndrome, which interferes with falling asleep. Also as we age, heart failure, lung disease and psychiatric disease risk goes up, and medications to treat these can boost insomnia and the need to go to the bathroom at night."

  So what's the advice to America's bleary-eyed women?

  "Number one, don't smoke," said Dasgupta. "And for women experiencing hot flashes, wear loose clothes and monitor the room temperature for comfort. Also try and establish good sleep 'hygiene' -- meaning having a defined bedtime and wake time. And, of course, always reach out to your doctor for help."

  这项新研究发表于9月7日,是一份NCHS数据简报。

  经常失眠抑郁怎么办,又不好意思去医院

  别担心、还有贵州脑康中医院

  温馨提示:贵州的中医院哪家冶失眠最好?贵州脑康精神科医院是一所真正具有特色中医的中医院,专业治疗失眠症,是贵州失眠、抑郁症医院的翘楚。

  精神分裂症、情感性精神障碍(燥狂症、抑郁症)、儿童精神障碍、人格障碍、偏执性精神障碍、反应性精神障碍、老年精神障碍、失眠症、睡眠障碍(失眠、入睡困难、睡眠不足、经常失眠)、脑外伤所致精神障碍、阿片类药物所致精神障碍、各类神经症、癫痫所致精神障碍、慢性疼痛、性心理障碍、老年性痴呆、躯体疾病所致精神障碍、脑肿瘤所致精神障碍、镇静催眠药物所致精神障碍、精神药物过量与中毒、酒精所致精神障碍、癔症等若您有相关的精神科问题想要咨询,可以在线咨询贵州精神病医院医生在线医生哦,还可以在线挂号,在线挂号就诊免排队哟。

  最后,还要唠叨一句,失眠如果一直自己调理都不好,建议是及时到医院检查治疗,失眠危害多多百度一下你就知道。

患者通道

更多+

门诊时间:周一至周日
网络预约时间:24小时全天
健康热线:13027820372

医生团队

更多+
  • 黄乾智

    院长

  • 韩效兰

    副主任医师

  • 蔡铁锁

    主任医师

  • 韩效兰

    副主任医师

  • 蔡铁锁

    主任医师

自助挂号

在线咨询>>
  • 姓名:
  • 电话:
  • 预约病种:
  • 就诊日期:
  1. 电话预约
  2. (信息保密,仅用作挂号存档)

*特别提醒广大患者:按照相关政策要求,预约挂号实行实名制,请您在预约和就诊时,提供真实、有效的实名制身份信息和证件

  1. 医院医疗服务价格公示制度
  2. 门诊便民服务相关措施
  3. 医院信息公开信息一览
  4. 医院社区专诊流程图
  5. 门诊特需疑难病会诊通知
  6. 网络及电话预约取号流程