中医治疗失眠 让你从头爽到脚

我们在睡觉的时候要向婴儿学习睡眠姿势，两只小手总是扬在上面，就好像老虎抱着头那样。四仰八叉的睡眠姿势是比较放松的。

睡觉虎抱头法

我们在睡觉的时候要向婴儿学习。婴儿的睡眠姿势有一个特点——虎抱头，就是他的两只小手总是扬在上面，就好像老虎抱着头那样。四仰八叉的睡眠姿势是比较放松的。这其实是肺气足的一个象。

刚出生的婴儿睡觉是不用枕头的，一般垫个小毛巾在头底下就可以了。人老了以后，逐渐气虚，于是乎枕头就会越来越高，这就是我们常说的成语“高枕无忧”的来历。

得哮喘的病人严重的连躺下都不可能，因为只要一躺下，他的肺叶全壅在上面，就会影响他的呼吸，是气越来越虚导致的。日常生活中如果你的枕头在不自觉地不断加高的话，说明你的阳气虚了，要引起注意了。

从头到脚放松法

首先我们躺在床上要先放松头部，从头发开始，放松头发，然后放松眼眉(当你有意识地注意到这一点的时候，你常会发现，刚才的眉头都是锁紧)。眼眉放松后做深呼吸，慢慢地深呼吸。

然后慢慢地再放松肩膀。我们比较不容易放松的地方就是肩膀，经常这个部位是抽紧的，现在我们要让自己的肩膀有意识地放松。

再然后是心、肾……就这么一直想下去，想到然后，每一根手指头和每一只脚趾头就都放松了。一般没等你想到脚呢，就已经进入到睡眠当中了。所谓的睡眠一定要先睡心的，你要先让你的心能够静下来，心能够先睡下。那么身体才能够听从心的安排，就是才能够睡下。

心肾相交法

心肾相交法可以促进睡眠。动作很简单，用我们手心上的劳工穴去搓脚心上的涌泉穴。脚心上的涌泉穴是肾经的一个主穴，手心上的劳工穴是心包经上的一个穴位。假如我们晚上坐在沙发或床上看电视的时候，我们就可以用左手的手心去搓右脚的脚心，用右手的手心去搓左脚的脚心，这对促进睡眠非常有帮助，而且简单易行，自己在家里都可以做，有失眠症的人不妨尝试一下。

彩蛋福利：以下是北京德胜门中医院失眠治疗中心推荐给大家阅读的一片关于失眠症的国外文献，有兴趣的小伙伴可以参考阅读一下，希望对你有所帮助。

You can sleep better starting tonight. To quit tossing and turning, begin with these four simple lifestyle steps:

1. Spend less time in bed.

You may not need to go to bed earlier. Instead, you might just need to true up your sleep schedule. You can do that with a method called "sleep restriction."

The goal is simple: to stay in bed only when you’re actually asleep. So if you get 6 hours of sleep then toss and turn for 2 hours, just stay in bed for 6 hours. Your body will gradually get the message to sleep when you’re in bed. Then you can slowly add more sleep time.

Once you’re getting a full 7 to 8 hours of sleep, be consistent about when you go to bed and when you get up.

Likewise, you might need to cut back on long naps. They can throw your body clock off schedule and make it harder to sleep at night.

2. Shun your couch.

Do you tend to snooze on your sofa? Your bed is jealous. Try not to sleep nestled into any other furniture, not even your comfiest loveseat. You want to train yourself to associate "sleep" with "bed."

There’s another good reason to give your couch the cold shoulder. The more active you are, the better you sleep. A good workout makes for a great night’s sleep.

Keep in mind, though, this caveat from Andrew Westwood, MD, a neurologist and sleep specialist with Columbia Doctors in New York: "Aerobic exercise gets the heart pumping and gives a surge of adrenaline, which will make it harder for you to fall asleep." Just make sure you give yourself enough time to wind down before bed.

3. Breathe the 4-7-8 technique.

You know you need to relax before bedtime. Westwood recommends this simple breathing technique:

Inhale through your nose for a count of four.

Hold your breath for a count of seven.

Then exhale through your mouth for a count of eight.

Repeat this three times.

If you still have a lot on your mind, write it down. For instance, make a to-do list for tomorrow.

continued...4. Leave your bedroom.

If you wake up at night and can’t drift back to sleep within about 15 minutes, don’t fight it. Get up and move to another room. Do something relaxing until you feel ready to go back to sleep. Maybe have a small snack, like crackers and cheese, to prime your body for sleep (never eat a lot right before bed).

Just follow this one rule: Don’t do anything that will rev you up, like checking your phone. Remember, the light on your phone, tablet, or TV will keep you awake. Put it in a drawer so you’re not tempted.

Still Need More Help?If you’ve tried all of these steps and you still have trouble sleeping, ask your doctor for advice. Your doctor can look for the cause and recommend treatment.

Some people find it helps to get behavioral therapy. With it, you can learn new ways to handle stress during the day so you can sleep better at night.

Your doctor may also recommend that you spend a night at a sleep lab to find out what the problem is.

If you have sleep apnea, in which you briefly stop breathing several times a night, you may need a CPAP -- which stands for continuous positive airway pressure -- machine.

For some other disorders, such as insomnia, your doctor may prescribe medicines. Just remember that they don’t fix the root cause of what’s keeping you up. And you may become dependent on them. So while they may help in the short run, they aren’t a good long-term solution.

What About Supplements?It’s always best to ask your doctor before you try a supplement. Your doctor can check to make sure it’s OK for you.

"Natural remedies like melatonin, relaxation, and aromatherapy may all be useful to improve sleep," says Matthew Epstein, MD, of Atlantic Health Sleep Centers in Morristown, NJ.

Others aren’t proven to help you get your ZZZs, and some have risks. For example, kava, which is an herb, is linked to a risk of severe liver damage.

What About Supplements? continued...If you use a natural supplement, take it for a short time only. One or two weeks is best.

Melatonin may help your sleep a bit. It’s best for sleep problems caused by jet lag and shift work.

Valerian is an herb that helps some people sleep. Studies have had mixed results on how well it works or whether it’s safe if you take it for a long time.

Chamomile tea is a soothing drink before bed. Although there’s not a lot of science to prove it works, if it helps you get rest, that’s great. If you’re allergic to ragweed, you might need to avoid chamomile -- so choose another bedtime beverage.

经常失眠抑郁怎么办，又不好意思去医院

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然后，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。