1, the cognitive bias of sleep time. Many people think that not sleeping enough 8 hours a day is sleep deprivation, and they need to make up for it on the 2nd day, if not, it will cause many adverse effects. In fact, there is a great difference in sleep time between different people, there are some long sleepers and short sleepers in the population, long sleepers need 10 hours of sleep, while short sleepers only need 4-5 hours. This shows that the only criterion for a good sleep is not the amount of time, but the deep sleep is very important. The reason why short sleepers can recover their energy after 4-5 hours of sleep is because of their high percentage of deep sleep time. So it is not necessary to sleep for 8 hours, as long as the reduced sleep time does not affect the daytime function, and the energy and strength are good on the 2nd day, it is not insomnia. 2, the cognitive bias of the consequences of insomnia. People tend to pay too much attention to the consequences of insomnia and attribute all the discomfort to insomnia, such as poor mood, reduced work efficiency, bad condition, etc. Some people even associate insomnia with declining health, loss of beauty and death. This makes people fear insomnia and feel nervous and anxious whenever they are close to bedtime or when they can’t sleep, and the more they do, the more they can’t sleep, forming a vicious circle. In fact, the vast majority of people experience occasional insomnia, which does not have serious consequences. To build confidence, there is no need to worry too much about the occasional insomnia in your life, and believe that your body will adjust to it. Even chronic insomnia does not have serious consequences, much less bring about cancer or death. Therefore, it is not necessary to worry about the consequences of insomnia. 3. The cognitive bias of insomnia treatment drugs. Many people think that drugs for insomnia (commonly known as sleeping pills) are like opium, heroin and other drugs, which are difficult to quit as long as they are taken and are harmful to the body. Therefore, it is very taboo to take sleeping pills, but do not eat and can not control insomnia, so often in a contradiction, very painful, afraid to take, but also have to take. In fact, sleeping pills, when taken for a short period of time under the guidance of a doctor, do not produce dependence and do not cause serious adverse reactions. Even if they are taken for a long time but intermittently (on demand), there is no evidence that there will be serious consequences. 4. Biased perception of dreams. Many patients with insomnia cannot view dreams correctly, believing that dreams are a manifestation of poor sleep and harmful to the human body, and some even mistakenly believe that excessive dreams are insomnia. In fact, the average person has to do 5-6 dreams every night, only some dreams remember, some do not remember, generally did not wake up in the middle, often can not remember the dreams during the dream. And in the middle of waking up many times, often remember to do a lot of dreams. And dreaming a lot is not insomnia, it simply means that there are more hours of light sleep. The content of the dreams is also harmless to the body. Occasional nightmares are meaningless, and only nightmares in a row are considered problematic, and often psychological. 5, the cognitive bias of the effects of insomnia. Some patients believe that there is no cure for insomnia, and these patients often have multiple treatment experiences, get better during treatment, and insomnia occurs again when not treated, and repeatedly, the patient believes that there is no cure for insomnia at all. In fact, insomnia is not an incurable disease, it is completely curable. There are also many people who, during the treatment process, tend to compare the time or quality of sleep after treatment with that without insomnia, hoping that they will fall asleep when they lie down and sleep through the night, and feel discouraged and anxious about the slight improvement only after a period of treatment. At this time, we should realize that the treatment has already brought benefits to the patient, even if it is a little bit, such as the original poor mental condition, but now the mental condition is better; the original only 2 hours of sleep, but now can sleep for 3 hours. In fact, these are the phenomena of gradual improvement of the patient, so it is important to keep patience and compare not with the condition before insomnia, but with the condition before treatment. Sometimes, the patient claims that there is no improvement at all. At this time, the patient should be told to pay attention to the fact that the condition is at least not getting worse, which is actually a reflection of the effect. Be sure to keep the confidence of treatment, insomnia can definitely be overcome.