Why do you feel overwhelmed at the beginning of training? Always have to be strong to go on duty? It seems that many of the comrades around you are suffering from the same …… Dear comrades, your energy is probably stolen by insomnia! At this moment, you need to take a moment to measure how heavy your insomnia is. If it happens at least three times a week in the past month in your body, circle the appropriate option. 1.Sleep time (time to fall asleep after turning off the light) A no problem B slight delay C significant delay D serious delay or no sleep 2.Waking up during the night A no problem B slight effect C significant effect D serious effect or no sleep 3.Waking up earlier than expected A no problem B slight early C significant early D serious early or no sleep 4.Total sleep time A sufficient B slight insufficient C significant insufficient D serious insufficient or No sleep 5.Total sleep quality (no matter how long sleep) A satisfied B slightly dissatisfied C significantly dissatisfied D seriously dissatisfied or no sleep 6.Daytime mood A normal B slightly depressed C significantly depressed D seriously depressed 7.Daytime physical function (physical or mental; such as memory, cognition and attention) A sufficient B slightly affected C significantly affected D seriously affected 8.Daytime sleepiness A no sleepiness B slightly sleepiness C significantly D serious sleepiness where A=0, B=1, C=2, D=3. If the total score is less than 4, it means no insomnia problem; if the total score is between 4 and 6, it means suspicious insomnia; if the total score is 6 or more, it means you have insomnia symptoms, the higher the score, the more serious the insomnia situation. Good sleep is the basic guarantee of health, while poor sleep can cause disruption of cognitive functions, including memory loss, inattention and reduced alertness; long-term insomnia can make people physically anxious and depressed, and even cause various mental illnesses. For officers and soldiers in special occupations and with major missions, quality sleep is especially important! Let’s take action to protect sleep as a military training subjects to improve the exercise, so that the majority of officers and soldiers regardless of the wind and waves, “I sleep soundly”! A, no need to “talk about sleep”, let unnecessary worry endanger you. Because of the wrong perception of sleep, suspected of insomnia, began to have high requirements for the quality of sleep, the higher the expectation instead of causing a psychological burden, so that we are in a state of alertness more sleep, and then the fear of sleep, insomnia intensified. In fact, insomnia is not an easy task. Does dreaming indicate poor sleep quality? In fact: dreaming does not mean you are not sleeping well. Everyone spends 1/4 of their sleep dreaming, and you forget and ignore the vast majority of them. Maybe those dreams are so interesting that you just remember them. Waking up often in the middle of the night, is that because you didn’t sleep well? The truth is: sleep is a cyclical process and everyone experiences multiple moments of turning awake during the night, but because each one lasts a few seconds, we simply can’t remember them. A few people are so sensitive to these moments of wakefulness that they pay attention and thus become more awake; in fact, such sleep is normal. Is waking up in the middle of the night a disease? In fact: deep sleep decreases and sleep time increases as time goes on. So people are more likely to wake up in the second half of the night. It is normal to wake up early, so don’t worry about it and just go back to sleep. It is this worry that is affecting your sleep. Should a person get at least 8 hours of sleep a day? In fact: there is never a standard for sleep time, it varies from person to person and everyone has a length of time that suits them. Medical studies have shown that six hours of sleep is a longer life expectancy than nine hours of sleep, so it’s not how long you sleep that determines the quality of rest, but whether you achieve deep sleep. Generally speaking as long as you get enough sleep for five and a half hours, deep sleep will be sufficient. So you don’t have to feel like you’re not resting well after only five or six hours of sleep. You sleep less at night and try to get more rest during the day? In fact: A sleep system that senses that a person is not getting enough sleep will add deep sleep to that night’s sleep, while resting during the day will disrupt the biological clock. So there is absolutely no need to catch up on sleep after insomnia. Second, to develop good sleep habits, resist “junk sleep”. The army life is relatively single, many officers and soldiers have the habit of playing cell phones or phone calls to relax before going to sleep, it is time to go to bed, but people are getting more and more excited, to 2, 3 am still do not want to sleep, because the next day’s training work, forcing themselves to sleep, “junk sleep” is generated: the time and quality of sleep is not as good as it should be. The brain does not get enough rest and often feels very tired during the day. Therefore, to develop healthy sleep habits is an effective way to ensure sleep. First of all, we should establish a regular daily life system to maintain a normal sleep-wake rhythm; then, develop a good sleep hygiene habits, such as keeping the bedroom clean, quietly avoid drinking tea and alcohol before going to bed, etc.; then it is best to create a conditioned reflex mechanism conducive to sleep, such as a half hour before bedtime hot bath, foot bath, as long as long-term adherence If you insist for a long time, you will establish a “sleep conditioned reflex”; finally turn off the phone, good sleep is waiting for you here! Third, self-relaxation to help sleep. Self-relaxation is a simple and convenient method of self-guided sleep, which can help us relax, quiet, so that the brain into a natural sleep state. Self-hypnosis can be done repeatedly until sleep comes. Learn the following two simple self-relaxation tips, sleep quality will be better. One of them is the method of silent suggestion. Lie in bed, close your eyes, breathe naturally, imagine that you are inhaling fresh air and energy, and exhale the body’s exhaust and the day’s tension …… then focus on your hands or feet, feel the whole body muscles slowly become relaxed, with a sense of heaviness to experience the degree of muscle relaxation. Meditate on “my feet are getting heavier”, “my whole body is getting heavier”, “my eyelids are getting heavier”… … As the body relaxes, you will unconsciously go to sleep. Second, the imagination hypnosis method. Lie down in a comfortable position, start free meditation, imagine yourself in a wonderful realm like, such as walking barefoot on the beach, listening to the call of the sea; lying in the endless grassland, the nose is the fragrance of grass; soaring in the blue sky, feel the wind on your face …… with all the senses Immerse yourself in this relaxing scenario and feel the ease, warmth and security it brings you …… Slowly, your mood becomes calm …… Slowly, you fall asleep in this comfortable environment and sleep is as charming and enjoyable as poetry. When you wake up, the light slowly flows out from under the horizon, the morning dew of dawn makes the consciousness slowly unfold with the clock, and your body will be well adapted to wake up.