If insomnia is derailing your sleep， a prescription sleeping pill may not be the best Here are some options to explore: Practice good "sleep " This does not mean making sure your bedding is clean! It means following good sleep habits， especially ensuring the bedroom environment is conducive to Among experts’ recommendations: Use the bedroom only for sleep and sex; keep regular sleep and wake times; eliminate afternoon caffeine; banish pets (and snoring partners) from the bedroom; ensure the bedroom is a dark， cool， quiet place; and get computers and TVs out of the sleep environment， because they stimulate the brain and their light tells the body "it’s daytime，" disrupting the internal Break the rules when While exprts’ common-sense recommendations about sleep hygiene should be the first line of defense against insomnia， selectively breaking them can sometimes help， TV isn’t recommended， for example， but a DVD or show (make it a boring one) may put some people to "Listen to experts’ rules; don’t throw them out，" says Gayle Greene， 65， a lifelong insomniac who has learned to But "bend them， make them work for " Develop a pre-bed relaxation "Adults need these rituals， too，" says Meir Kryger， director of sleep research and education at Gaylord Hospital in Wallingford， C "You’d be amazed at how helpful they can actually " To develop a nonstimulating evening ritual， you might recall what your parents did when you were young to get you in sleep Or try taking a hot bath or sipping a warm cup of chamomile tea; either will raise your core body temperature， which leads to a drowsy feeling as you cool down， says Lisa Shives， medical director of Northshore Sleep Medicine in Evanston， I Try not to self-"I personally don’t recommend that people just go out and treat themselves with over-the-counter medications，" says K "They never solve the problem; they’ll just help you get " Pharmacies certainly offer lots of sleep There are antihistamines， like Benadryl， which have a sedative side (The ingredient that causes drowsiness is also found in products like Tylenol PM and Advil PM) But those medications can induce next-day grogginess—what some patients call "sleep hangovers"—and they can actually have an alerting or a disorienting effect on the elderly， says S Other OTC options include melatonin supplements and valerian extracts， although evidence of the effectiveness of either is slim， a National Institutes of Health insomnia consensus panel concluded in And， as Shives says of melatonin， valerian， and similar substances， "Nobody’s regulating this " Don’t drink to Sure， sloshing down a little Pinot Noir will put you to sleep， but as the alcohol is metabolized by the body， it fragments sleep， which tends to cause nighttime awakenings and next-day "People have the misconception that alcohol helps，" says Ralph Downey III， chief of sleep medicine at the Loma Linda University Medical Center in C "It doesn’" Create a barrier between work and You want to have some sort of break from the day’s stress before sleep， advises Lawrence Epstein， medical director of Sleep HealthCenters in Boston and coauthor of The Harvard Medical School Guide to a Good Night’s S If you know you’re going to bed at 10:30， stop your day at 10:15， or sooner if you Shortchanging that break can be a recipe for Write down all the things you need to worry about on a piece of paper， and do your best to leave them Whether asleep or awake， there’s likely nothing you can do about them until tomorrow， Don’t "" People who can’t sleep tend to compound the problem by fretting about the consequences of their sleeplessness， like the possibility that they’ll do a bad job at work and get Catastrophizing a sleep problem， however， tends to further engrain it， says S "I try to get [people] to calm down，" she "But that’s kind of like telling a depressed person to perk " 如果你的睡眠不规律，一张安眠药的药方单也许并非最佳良药。还有以下方法，可供选择： 保持良好的“睡眠卫生”。并不是指保持床上用品干净！“睡眠卫生”是指养成良好的睡眠习惯，尤其是保证卧室环境有益于睡眠。专家的建议包括：将卧室只用于睡觉和做爱；保持规律的作息时间；在下午杜绝一切咖啡因成分；不要让宠物（或打鼾的伴侣）留在卧室里；确保卧室黑暗、凉爽、安静；而且不要在睡眠环境中摆放电脑或电视，因为它们会刺激大脑，而且它们发出的灯光会暗示身体”天亮了“，会打乱体内的生物钟。 必要时，打破规律。专家们有关睡眠卫生的常识性建议应该作为对抗失眠的首要准则，但选择性地违反其中几条也会带来帮助。例如，通常是不推荐看电视的，但一张DVD光碟或秀（比较无聊的那种）也可能以让人犯困。“听专家的建议，并接受它们”，现年65岁的嘉乐格林（Gayle Greene）说道，他一生都患有失眠，并已经掌握应对方法。“但可以‘改善它们’，让她们为你所用。” 养成睡前放松的习惯。康涅狄格州沃灵福德市的加洛德医院（Gaylord Hospital）的睡眠研究和教育主任梅尔克瑞格（Meir Kryger）表示，“成年人也同样需要这些习惯，你可能会对这些习惯的实际效果大吃一惊。”为了养成非刺激性的晚间习惯，你应该回忆一下小时候你的父母是如何哄你睡觉的。或者尝试洗一个热水澡或饮一杯温柑橘茶；或提高你的体内温度，而当你体温降下来的时候，你将会觉得昏昏欲睡，伊利诺斯州艾瓦斯顿的北岸睡眠医疗中心（Northshore Sleep Medicine）的医疗主任丽萨谢福思（Lisa Shives）这样说道。 不要尝试给自己开药。克瑞格说道，“我个人常不建议人们简单地跑到街角医院，给自己胡乱开药。这些药不会解决问题；它们只能短时间内帮助你。”药房当然会提供许多睡眠治疗药物。它们是一些抗组胺剂（如苯海拉明），具有镇静剂一般的副作用。（引起睡意的成分还在其它产品中发现，如Tylenol PM 和Advil PM。）但这些药物可能导致第二天站立不稳-也就是所谓的“睡眠‘宿醉’”。谢福思还说道来源：考试大的美女编辑们，这些药物可能导致老年人变得警惕或迷失方向。其它OTC药物（包括褪黑素补充剂和缬草提取物），国立卫生研究所的失眠共识委员会于2005年得出结论，显示其效果极为微弱。而且谢福思还提到褪黑素、缬草和相似物质，“没有人对这些原料加以规定。” 不要为了睡眠饮酒。诚然，饮下一小杯黑比诺会帮助你入睡，但作为酒精，它促进身体的新陈代谢，会让睡眠变得不连贯，会导致“夜醒”和第二天的乏累。加利福尼亚州的洛马连达大学医学中心的睡眠医学主任，拉尔夫当尼三世说道，“许多人的思想中有这样的误区，觉得酒精可以帮助睡眠，但事实上并非如此。” 在工作和睡眠制造一道屏障。波士顿睡眠健康中心的医疗督导，同时也是哈佛医学院良好晚间睡眠指南的合著者，劳伦斯爱普斯顿（Lawrence Epstein）建议，“在睡觉之前，你需要从白天的压力中解脱出来。如果你计划在10：30上床就寝，那么在10：15结束一天的活动，或尽可能早地结束。 这样的休息可以作为治疗失眠的药方。将所有你觉得烦恼的事情写在一张纸上，尽可能地忘掉它们。不论你是睡是醒，这些烦恼的事情都要等到第二天才能解决。 不要“小题大做”。睡眠不好的人容易将这个问题同其它问题加以联系，担心失眠的后果，如可能做不好工作，被炒鱿鱼。谢福斯说道，“将睡眠问题小题大做容易让问题变得根深蒂固”。“我试图（让人们）冷静”，她继续说道，“但这就好像是劝绝望的人振作起来”。
How students can improve sleep quality We know that sleep for brain health is of paramount People generally have required more than eight hours of sleep time， and must ensure high If insufficient sleep time or quality is not high， then the brain will have an adverse effect， the brain's fatigue would be difficult to restore seriously the potential impact of the brain's If lack of sleep or poor quality sleep， it should be appropriately increased sleep time， such as a short nap in summer， and to find ways to improve sleep As a general point of view， sleep is to remove the main form of brain If long-term lack of sleep or poor quality sleep， it will seriously affect brain function， it is very clever people will become very A lot of people suffering from diseases such as neurasthenia， because a lot of time is caused by a serious lack of In short， a person's First， there are many one-third of the time are spent in While good sleep， can regulate physiological function， the nervous system to maintain balance in life are Bad sleep less than the next day will be the first mistake bulging brain， the body can not Sleep and Health at Work and study the relationship between the very The following areas can improve sleep quality: * Sleep to moderate 1， we have an important point of view are: essential to sleep In a lot of books that adults generally sleep 7-8 hours a day on the same Recently， however， the United States， professor of psychology James? D Ma Si pointed out: one person 6-7 hours of sleep at night is not His sleep study results showed that only 8 hours of sleep so the body can only function of the What is so "modest"， mainly "to mental and physical restoration，" as the Human sleep is divided into the slow eye movement sleep and rapid eye movement sleep to The concentration of rapid eye movement sleep in memory storage， maintenance organizations， information collation and new learning and performance have occurred in rapid eye movement sleep of the final stage and the rapid eye movement sleep usually occurs in 8-hour sleep period the rear， and can be sustained for about 90 Although we may not have noticed， but we sleep most of the people are actually not enough， This not only reduces the quality of life， but also may lead to In order to compensate for this widespread lack of sleep， D Ma Si promote "" This nap is the official day of sleep to wake up 20 minutes after the nap， the effect of bed early is much better than the In particular， we emphasize that although primary and secondary school students now say "burden"， but because of a variety of exam pressure， they are not easy， a lot of people obviously insufficient sleep Compared with the past， are in fact dark Mingsong This is in fact both the society or the family are not worth the We believe that only sleep sleep can be a good Sleep does not prevent future sleep: sleep time must be guaranteed! * Sleeping environment To get a good night's sleep， attention to appropriate bedtime Three three bogey very Three are advised to: Walking "Purple rock hidden book? Dependent book，" Say: "sleep when the trip around the room a thousand step-by-step， beginning on the pillow cover is God labor， labor rates are thinking， moving and seeking a very " Sleep should have a suitable environment， the main bedroom is a quiet and comfortable Ventilation is an important condition for the bedroom， because fresh air more important than anything Regardless of outdoor temperature high or low， should go to bed before the ventilation Choose a comfortable bed， and generally moderate brown stretch of soft and hard or soft wood bed of cotton-padded mattress is Pillow soft and hard to moderate， as far as possible冬暖夏凉 Should have a correct sleep General propositions to the right side，微曲legs， decane are naturally relaxed， single-handedly put elbow pillow ago， on the one hand natural To develop good sleep Whether it is night sleep or nap during the day as far as possible should be maintained at the same time go to bed and get up and holidays are no To have the laws of moderate * Conform to the biological clock If we get up on time every day， go regularly every morning to greet the sun， then your clock will be running on Studies have shown that this is to improve the quality of sleep one of the key The impact of clock running one of the factors are the body Studies have shown that temperature fluctuations of the people of the circadian clock has a great Person's body temperature dropped， it is easy to cause drowsiness， which is the use of temperature regulation in an effective way to If temperature regulation out of control， the clock will cause sleep disturbance Ways to control a lot of body temperature， for example， take a bath before going to bed or before going to bed to do 20 minutes of aerobic exercise and so on， to sleep when the body temperature will In short， the formation of habits， the person will fall asleep on Young people to develop good sleep habits， this is the most Clock are not easily damaged， do not on Saturdays， Sunday evening did not sleep during the day can not afford to undermine its own * Regulation of Food We often see this: In the evening a small number of people have substantial consumption of coffee， chocolate， cola， tea and other food or drink does not sleep after the subjective feeling bad， but the experiment confirmed that the depth of their sleep will be adversely So before going to bed， not to eat these In order to get a good sleep effects， before going to bed has the following aspects should be taboo: Eat three square meals a bogey 78 into a supper you can Do not eat before going to bed so as not to increase Health and gastrointestinal Avoid drinking strong tea and coffee Evening not to drink strong tea， coffee and other food， so as to avoid the spirit of excitement， or frequent urination normal Avoid alcohol Studies have shown that alcohol seems to help people fall asleep， but in fact is not Wine in the process of metabolism will release a natural stimulant， to undermine our midnight * Noise Friend because many young people in some kind of noise often， the habit into nature， to adapt to this adverse This should be in our sleep is detrimental， will reduce the concentration of our sleep So sleep environment should try to avoid noise In addition， people who easily suffer from insomnia， drowsiness should have when going to bed， early to bed is often the result of "More haste， less speed"， will only increase the psychological Someone once had such a test， in some cases，晚睡to get up early， to reduce the sleep time， and is conducive to improve sleep * Sleep time To improve sleep quality， must pay attention to the time; Able to obtain a better quality of sleep in sleep time is 21:00 to 11:00， 12:00 to 1:30， 2:00 to 3:30， then dropped the body energy， slow to react， slowed thinking， emotional low conducive to the human body into slow-wave sleep， sweet dreams to What kind of sleep is the best way? Sleep should be a pleasant state of Even if the sleep time is short， and the next day be able to get up very spirit that has good sleep 'quality'， but if in sleep after a long time still feel very tired， poor sleep quality on the Modern scientists confirm that the diet for insomnia is the best method of treatment， is better than sleeping pills without side Here are a few are available for trial: (1) 1 tablespoon vinegar， pour a cup of cold water in the drink， you can fall asleep and sleep soundly (2) often suffer from insomnia， the use of lotus seeds， longan， lilies with kaoliang cereals (corn)熬粥， sleep has an (3) blood insomnia， will be dressed in uniforms or lotus root starch， or low heat simmer add honey moderate eating lotus root; also available longan meat 10g， jujube 5 go nuclear， a steamed egg consumption， once a (4) guilty conscience， hyperhidrosis， insomnia， and Pig Heart by a cut， then put into Changium， Danggui the 25g， with steamed to drugs， eating pork heart and soup， have good (5) due to hypertension due to insomnia， the use of banana root 50g， pork 100g，同煮taking it to hypnotic (6)怔忡Patient anxiety and insomnia， check plantain root 50g， pork 100g，同煮using them， can fall asleep (7) of insomnia in patients with neurasthenia， it is desirable serous lettuce 1 tablespoon， dissolved in a glass of As a result of this milky juice have a calming sedative function， so has a certain hypnotic (8)临睡前eat an Or placed in a bedside cabinet or ripping skin incision citrus， so the sleepless smoking smell its aroma， you can calm the central nervous system， helping to fall (9) onion pounded appropriate， into the bottle cover， Pillow临睡前on sniffing the air， and generally will be able to fall asleep after a Improve sleep quality ten law Insist on a regular schedule， do not sleep late on If you sleep late Saturdays Sundays starting late Sunday evening so you may suffer from 猛吃not猛喝 Before going to bed around 2 hours to eat a small supper， do not drink too much water， constantly on the toilet at night because affect sleep quality; Evening Do not eat spicy foods rich in fats， because these foods can also affect Bedtime stay away from coffee and Suggest that you do not sleep eight hours before the Selection exercise Afternoon exercise is to help the best time to sleep， and have regular physical exercise can improve nighttime sleep To keep at room temperature with cooler Bedroom temperature slightly contribute to To sleep on the Nap during the day may cause sleep time at night was "" Daytime sleep time strictly controlled in less than one hours， and can not sleep after 15 o' To keep Turn off the television and radio， because quiet on the improve sleep quality are very A comfortable A comfortable bed give you a good sleep In addition， you have to determine whether bed spacious Bedtime Before going to bed a hot water bath will help relax your muscles， make you sleep Do not rely on sleeping Prior to taking sleeping pills should consult their doctors recommend that you do not take sleeping pills over four Finally， experts advise， insomnia should not give their own time pressure because the pressure makes you more
你好，翻译为：“[Abstract] Objective: To compare ziprasidone and haloperidol in the treatment of schizophrenia in acute phase of the efficacy and side Methods: Injection ziprasidone and haloperidol injection， the patients were randomly divided into 75 cases of ziprasidone group (n = 38) and with the haloperidol group (n = 37)， for a period of five days of treatment Respectively before and after treatment using Positive and Negative Syndrome Scale (PANSS)， Clinical overall scale of India (CGI) and adverse reactions Scale (TESS) assessed the efficacy and adverse drug Pre-treatment determination of baseline ECG with QTc interval after treatment compared to baseline for more than 60ms for QTc interval prolongation ①， the treatment of cardiac rhythm during the medical examination found abnormal electrocardiogram monitoring in Results: Ziprasidone and haloperidol groups before and after treatment the total score and PANSS positive symptoms scale factor at a considerable reduction rate; CGI score to achieve a turn for the better and were more than 25 cases (5%)， 26 cases of (8%); TESS evaluation of side effects occurred in 10 cases (4%) 12 cases (36%) By T test no significant difference (P> 05) Major group of ziprasidone alcohol side effects of insomnia， the main side effects of haloperidol group extrapyramidal reaction， but the ziprasidone group， 3 cases (89%) of QTc interval prolongation， 2 cases (26%) of cardiac rhythm disorders; haloperidol impact on the ECG for ventricular arrhythmia， was found significantly prolonged QTc Conclusion: Ziprasidone injection with injection of haloperidol treatment of schizophrenia in acute phase of the effect of a considerable， but the group ziprasidone QTc interval on the heart and whether the impact of abnormal heart rate caused by a high degree of attention [Key words] haloperidol Ziprasidone in acute phase of schizophrenia”。
