Miss Deng, 27, is the project director of a large trading company in Guangzhou, the intensification of social competition, work pressure led to her often work overtime at night, when she goes to bed, but also in the review of today’s work and planning for tomorrow’s work, the brain often does not stop meaning, sometimes a sudden flash of a “good idea”, will immediately get up Sometimes a “good idea” suddenly flashes, she will immediately get up and record it. Although she had made certain achievements in her work, insomnia was also quietly haunting her. At first, she was sleepy during the day and wanted to sleep, but as time went on, she couldn’t easily fall asleep either during the day or at night. Two months have passed, Miss Deng can not sleep well, low energy, physical strength, even the performance has fallen, the whole life has been disrupted, the vicious circle has put her in endless pain, had to go to the hospital. In fact, many white-collar workers have such sleep problems as Miss Deng. This type of white-collar insomnia is mostly caused by environmental factors, work pressure, time urgency is an important factor causing insomnia. According to the definition of “Chinese Classification and Diagnostic Criteria of Mental Disorders (Third Edition)”, insomnia is a condition in which insomnia is the main cause of unsatisfactory sleep quality, and other symptoms are secondary to insomnia, including difficulty falling asleep, sleep is not deep, easy to wake up, dreamy, early awakening, not easy to re-sleep after waking, discomfort after waking, fatigue or daytime sleepiness. Insomnia can cause anxiety, depression, or fear in patients and lead to decreased psychoactive efficiency and impede social functioning. For most mild insomnia, it is possible to correct it through behavioral therapy. The two most common behavioral therapies used clinically to treat insomnia are stimulus control therapy and sleep restriction therapy. Stimulus control therapy is a set of interventions that improve the interaction between the sleep environment and sleepiness, restoring bed rest as a function of sleep-inducing signals and making it easy for patients to fall asleep. The details are divided into five steps: 1. Go to bed only when there is sleepiness; 2. If you cannot fall asleep after 30 minutes in bed, get up and leave the bedroom, you can engage in some simple activities, and then return to the bedroom to rest when there is sleepiness; 3. Do not do activities in bed that are not related to sleep, such as eating, watching TV, listening to the radio, thinking about complex problems, etc.; 4. Maintain a regular waking time, regardless of how long you slept the night before; 5. Avoid naps during the day. Another kind of sleep restriction therapy is to ask insomniacs not to increase the chance of sleep by increasing bedtime. The specific requirements are: 1. Reduce the bedtime so that it is in line with the actual sleep time, and only in a week sleep efficiency (actual sleep time / bedtime × 100%) more than 85% of the case can increase 15-20 minutes; 2. When the sleep efficiency is less than 80% of the time to reduce 15-20 minutes of bedtime, efficiency between 80%-85%, keep the bedtime unchanged; 3, to avoid napping during the day, and also to maintain a regular daily wake up time. Finally, remind: many insomnia causes are not necessarily so simple, if through the above-mentioned behavioral therapy still can not improve insomnia, please promptly seek professional treatment from a doctor.