“Yiyangfinger” sleep restriction therapy: Ms. Li is a serious chronic insomnia patient for more than 10 years, her sleep problem is mainly manifested by frequent waking up at night, sleep fragmentation is more serious, the average total sleep time is only about 4-5 hours per night, but her actual bed time is more than 10 hours, that is to say Her sleep efficiency is less than 50%. “It is said that this martial art is simple to do, but its effectiveness is excellent. Therefore, it is most appropriate to describe sleep restriction therapy with “Yi Yang Finger”. Sleep restriction therapy is designed to improve sleep efficiency by reducing the amount of non-sleep time spent in bed and helping insomniacs integrate fragmented sleep time into whole sleep periods. The specific implementation steps are as follows: (1) By recording a sleep diary for 1-2 weeks, we calculate the average time spent in bed and asleep each night, as well as the sleep efficiency. Take Ms. Li as an example, her average bedtime is 10 hours and her average sleep time is 5 hours, her sleep efficiency (sleep time/bedtime) is 50%. (2) Fix the wake up time time every morning and set the bed time in the coming week as the current average sleep time. Take Ms. Li as an example, set her wake up time in the coming week as 6 am and bed time as 5 hours, then go to bed as 1 pm, and calculate the average nightly sleep efficiency for a week. (3) After one week, if the average nightly sleep efficiency of this week reaches 90% or more, she can go to bed 15-30 minutes earlier next week; if the sleep efficiency is between 80%-90%, the original time will be maintained next week; if the sleep efficiency is lower than 80%, the bed time will be delayed 15-30 minutes next week. After one week, Ms. Li’s average sleep efficiency was 95%, and she was allowed to go to bed 30 minutes earlier, i.e., 12:30 a.m., and still got up at 6:00 a.m. She continued to repeat the previous steps every week, gradually reaching normal sleep. (4) In addition, as required by sleep restriction therapy, one must wake up in the morning at the set time, even if one did not sleep well at night, and no naps are allowed during the day. Some insomniacs may think that this is too strict and even a bit cruel, you can also choose a gentler way, that is, the graded two-headed compression method, that is: gradually postpone the bedtime and (or) early wake up time, 30-60 minutes for the first level of the bedtime to the middle of the compression, especially some elderly insomnia patients, can be carried out in this way. It is worth noting that once the time is set, it should be strictly observed and executed. Sleep restriction therapy is one of the most scientifically proven treatments for chronic insomnia and is primarily indicated for those with severe chronic insomnia who wake up frequently during the night or who sleep intermittently with inefficient sleep.