The new coronavirus pneumonia caught everyone off guard. In the face of a major epidemic that is a matter of life and health, many people are experiencing sleep problems, and poor sleep can make us less able to fight off foreign viruses. Because of this, it is important for everyone to maintain a good night’s sleep under the epidemic. The Sixth Hospital of Peking University attaches great importance to the psychological crisis intervention related to the epidemic, and actively responds to the call of the state, organizing experts with rich experience in the field of sleep medicine to escort everyone’s sleep health during the critical period of prevention and control of the epidemic. The main manifestations of insomnia 1, difficulty in falling asleep 2, easy to wake up after sleep 3, early waking up recommended cognitive behavioral therapy for insomnia (CBT-I) as the first choice of treatment 1, sleep rhythms, which can also be understood as the “biological clock”. The biological clock is the clock that regulates the body’s daily routine and is very important for people’s physical and mental health. But how do you develop your own biological clock? By getting in and out of bed at the same time every day, you will develop your own internal biological clock over time. For insomnia caused by epidemic panic, it is recommended to go to bed around 10:30-11:00 pm and get out of bed around 5:30-6:00 am. 2, sleep power, also known as the driving force of sleep. The greater the sleep drive, the easier it is to go to sleep. Sleep motivation is mainly related to two factors: the continuous time of staying awake and moderate exercise. The longer the continuous awake time, the greater the sleep power. Regardless of whether you sleep well or poorly at night, it is important not to catch up on sleep or, ideally, take a nap during the day. It is recommended that you do not lie in bed when you do not feel sleepy, but wait until you feel sleepy before going to bed, and get up at a fixed time the next day regardless of whether you sleep well or not, in order to improve your sleep drive. At the same time, it is also not possible to do things in bed that are not related to sleep, such as lying in bed with a cell phone and constantly swiping real-time information on the epidemic and watching TV. In addition, moderate exercise can also increase sleep drive. It is recommended to keep exercising daily, preferably indoor exercises such as running and yoga, etc. If you are in a non-epidemic area, you can do outdoor exercises under the premise of good protective measures. Basics of sleep efficiency = actual sleep time / bedtime if the result is greater than 85% even if normal, up to 90% is already very good. 3, physical and mental relaxation. The physical or psychological tension before bedtime can lead to insomnia. Many insomnia patients lie in bed on the worry about whether today will be insomnia, the more afraid of insomnia, the more want to sleep, the more tense the body, so it is easier to insomnia. Through relaxation training, you can reduce the anxiety level of the mind and body, thus improving sleep. There are many ways to relaxation training, commonly used is the positive thinking breathing exercises. Positive thinking breathing positive thinking breathing exercises, the focus is to focus on the breath. Breathing is vital to life, and by mastering the correct breathing method, you will also master the trick to sleep. Insomniacs who go to bed full of terrible epidemics, with the news of the daytime coming to mind like a movie, will certainly not be able to fall asleep. If we can focus on the breath during positive breathing exercises, we can reduce distractions, relax our mind and body, and it will be easier to fall asleep. The breath is like a stake to hold our attention. When a person first starts doing mindfulness of breathing exercises, his or her attention often fails to focus on the breath and often wanders. If the attention wanders once, bring it back once. The deeper you inhale, the better, and the better you can “sink your breath into the dantian”. The “dantian” is a Chinese medical term for the area about four fingers below the navel. At the beginning of the practice of mindfulness of breathing, it is recommended to use the natural breathing method. After you have mastered the method of positive thinking breathing exercises, then gradually increase the depth of inhalation. These things, the more you do, the more insomnia: 1, playing with the phone while sleeping the blue light from the phone will seriously damage our sleep, inhibit the body of sleep hormones such as melatonin secretion, making it difficult to fall asleep, sleep shallow. 2, drinking to help sleep some people feel sleepy, thinking of drinking some wine to help you sleep, a certain amount of alcohol intake will help you fall asleep, but with the metabolism of alcohol, it will damage the sleep of the second half of the night, leading to sleep, sleep, sleep, sleep, sleep, sleep, sleep, sleep and so on. fragmentation, early waking, etc. In addition, a large amount of alcohol intake will also lead to the body’s immune function, reducing the resistance to viruses. 3, a lot of exercise before bedtime exercise during the day can help us to enhance the body resistance, improve nighttime sleep, so that the deep sleep increased, sleep efficiency, but before going to bed is not recommended to do too much exercise before bedtime exercise will increase the excitability of the sympathetic nervous system, resulting in difficulty in falling asleep, the ideal exercise time is recommended in the afternoon. 4, insomnia at night. 4, night insomnia daytime make up sleep under the influence of the epidemic, we go out to reduce the activities, some people will develop the habit of not going to bed at night or can not sleep at night to make up sleep during the day, which will lead to disorders of the biological clock, the power of the night’s sleep is not to go, insomnia will be aggravated. 5, turn on the light to sleep in the sleep state, although the eyes are closed, but still able to perceive the outside world light. When the light is on, it is difficult to enter the sleep state, sleep becomes shallow.6, eat late night snacks at night people’s intestinal and gastrointestinal function is weakened, the interval between dinner and sleep is recommended to be at least 2-3 hours, eating late night snacks will aggravate the burden on the gastrointestinal tract, affecting sleep. Experts suggest that everyone through the country’s formal channels to understand the accuracy of the epidemic, authoritative information and related prevention and control knowledge; do not believe rumors, do not spread rumors, so as not to cause unnecessary panic; even during the vacation, but also to maintain a regular sleep rhythm, 1 hour before going to bed should be avoided to check the information related to the epidemic. When insomnia symptoms occur, self can be adjusted through the above methods, if necessary, you can seek professional medical help. I believe that the gloom of the epidemic will eventually pass, and a good night’s sleep will accompany you throughout your life. (1) Don’t go out, don’t go out, don’t go out, go out as little as possible (2) Wear a mask, wear a mask, wear a mask when you go out (3) Wash your hands diligently, wash your hands diligently, wash your hands when you go home (4) Stay up late, stay up late, stay up late, go to bed at the right time (5) Don’t panic, don’t panic, don’t panic, and relax your mindset Source: Peking University Sixth Hospital, “Enhancing Immunity, Preventing and Combating Epidemics, Healthy Sleep is the Key”.