Can't sleep at night and wake up very early in the morning

Many people have had similar experiences in life, such as not being able to sleep at night and waking up very early in the morning. In fact, there are many reasons for this. It may be caused by long-term excessive stress, or it may be caused by malnutrition or spleen and stomach disharmony. When this phenomenon occurs, you can exercise more, enrich your diet as much as possible, do some appropriate exercise, eat less spicy and stimulating food, and eat a light diet.

Insomnia is a disease characterized by the inability to get normal sleep due to emotional or dietary injuries, illness, old age, lack of energy, guilty conscience, and other causes, which cause the mind to be malnourished or uneasy. It is mainly related to liver depression transforming into fire, internal disturbance of phlegm and heat, yin deficiency and hyperactivity of fire, deficiency of both heart and spleen, and deficiency of heart and gallbladder qi.

In life, what are the direct factors that can cause insomnia?

1. Expectation

Worry or anxiety due to anticipation for someone or something, such as before an exam or an interview, when catching a train or a plane, etc., or workers with sporadic sleep time for a long time, who are in a state of anticipation and excitement and have difficulty falling asleep or wake up too early.

2. Dreams are harmful to psychology

Many people who claim to suffer from insomnia believe that dreaming is a sign of poor sleep and is harmful to the human body, and some even believe that dreaming is insomnia. This wrong idea makes people anxious, worrying about having dreams again after falling asleep, which makes them alert and unable to fall asleep for a long time.

3. Fear of insomnia

Many people with insomnia worry that they won’t be able to fall asleep as soon as they go to bed at night, or they strongly hope to fall asleep quickly, but the result is often counterproductive. “Fear of insomnia and want to fall asleep” always exists in the mind, making the brain cells excited. The more afraid of insomnia and the more you want to fall asleep, the more excited the brain cells become, and therefore the more insomnia you suffer.

4. Childhood psychological trauma

Some people suffered traumas such as losing their parents, intimidation, severe punishment, etc. in their childhood and feel afraid, which causes them to be unable to fall asleep at night. The condition will gradually improve as we grow up, but due to some kind of traumatic stimulation similar to that in childhood, the trauma repressed in the subconscious of childhood will reappear and the childhood insomnia will be repeated.

5. Excessive fatigue disrupts the biological clock

Each of us has our own biological clock, and we have our own rhythm for when to eat breakfast, when to urinate and defecate, and when to sleep. Sometimes, due to work or life reasons, insomnia occurs when one's biological clock is disrupted.

What to do if you have insomnia?

Relieve insomnia with massage

Shenmen acupoint (bilateral): located on the wrist, at the ulnar end of the wrist crease (the wrist crease, extending from the little finger to the depression at the end of the palm root)

Anmian point (bilaterally): 1 finger width behind the depression behind the earlobe.

Sanyinjiao point (bilateral): The tip of the medial malleolus is about the width of the injured finger and the posterior edge of the tibia.

Shenmen acupoint is one of the acupoints on the Heart Meridian of Hand Shaoyin, which can clear away heat and calm the mind, and speed up the process of falling asleep; Sanyinjiao acupoint nourishes the liver and kidney yin and has a calming effect; Anmian acupoint is mainly used to treat insomnia, headache, dizziness, palpitations, and madness. The combination of these three acupoints can calm the mind and promote sleep, improve sleep quality, and treat swollen and painful gums; Neiting acupoint is a point on the Stomach Meridian of Foot Yangming, which can drain stomach fire.

Some objective factors can also help sleep

1. Create a suitable sleeping environment

Light can affect your sleep. Before going to bed, draw the curtains, turn off all light sources that may affect you, put down your mobile phone and iPad, turn off the TV, etc., and fall asleep easily and peacefully.

2. Eat less and drink less before going to bed

If you eat or drink too much before going to bed, your body will feel uncomfortable. The presence of food will cause your stomach to keep moving, making it difficult to fall asleep. If you drink too much water, you may have to hold your urine or go to the toilet during sleep, which will affect your sleep. So try not to eat or drink too much before going to bed.

3. Take a hot bath before going to bed

A hot bath can help improve blood circulation. The drop in body temperature helps us feel sleepy and can help us fall asleep quickly. Don't watch movies or smoke before going to bed. This type of food can easily stimulate the activity of brain cells. It is suitable to drink cool water when you wake up in the morning, which helps to clear your mind.

4. Sleeping time should not be too long

A complete sleep is divided into 5 stages: falling asleep, light sleep, deep sleep, deep sleep, and rapid eye movement (REM) sleep. One cycle is about 90 minutes, and a good night's sleep should reach 4-5 cycles. But sleeping too long can cause dizziness and fatigue.

Insomnia often directly affects the next day's work and study, causing lack of energy, fatigue, and difficulty concentrating. Over time, it can also lead to anxiety, irritability, and depression. First, adjust yourself to relieve insomnia, and avoid over-reliance on drugs. Friends in serious conditions can go to the hospital and ask for help from a doctor.