With the progress of the times, people’s living standards are improving day by day. A good quality of life requires not only good food, but also good sleep. Back in 2002, a report on sleep survey in China showed that about 45% of people suffered from insomnia to varying degrees. This alarming figure gave me a great feeling: as a physician specializing in psychology/psychiatry, I should make my own efforts! So I am using this platform to publish a series of related articles in the hope of providing some help to those who are suffering from insomnia. The method introduced today is a kind of self-hypnotherapy, which can also be called the self-training method. Its operation is simple and easy. Preparation: 1, bedtime should not be too early, it is recommended that after 9 o’clock at night. 2. Close the door and turn off the lights in the room to keep the environment quiet and comfortable. 3, after lying in bed without thinking about when to sleep. 4, sleeping posture: natural supine, arms and legs naturally stretched, relaxed, loosen the sash, close the eyes. 5, do not roll around in bed, do not presume to find the best sleeping position. Six words of self-training (six instructions): please read them in order and experience them wholeheartedly, repeat each instruction three times. Keep breathing slowly and deeply during the whole process of reading and experiencing the instructions. First, my breathing is slow, deep and steady; second, my heartbeat is calm and free; third, my eyelids are getting heavier and heavier; fourth, my arms and legs are getting heavier and heavier. V. My arms and legs are getting warmer and warmer, sinking warmer and warmer. Six my whole body is getting heavier and warmer. During the above process, if you feel a slight warmth, body warmth and a mild numbness feeling, this is not a bad thing, it is a sign of muscle relaxation. So this is also a good way to relax yourself, can be a good way to relieve tension, anxiety, irritability.