1, insomnia is caused by a variety of reasons: (1) insomnia caused by psychological factors Psychological factors are the main cause of insomnia. Not only are people with psychological disorders often accompanied by insomnia, but even normal people can also cause insomnia when they are emotionally disturbed and under psychological pressure. Depression, anxiety, and excessive concern for health are common psychological characteristics of people with chronic insomnia. About 90% of people with depression have insomnia symptoms, and the real cause of 70% of insomnia may be depression. Insomniacs tend to overestimate the time to fall asleep and overestimate the time to sleep. These people themselves have a greater psychological pressure on insomnia, often “the more afraid of insomnia, the more insomnia”. Bad self-suggestion is often an important cause of insomnia until insomnia does not heal for a long time. (2) Insomnia caused by environmental factors Sudden changes in the sleep environment (such as business trips), noisy sounds, too bright lights, too hot and too cold room temperature, too much humidity, uncomfortable beds, too crowded rooms, etc. can affect sleep. In addition, drinking tea and coffee before going to bed can also affect sleep. (3) Insomnia caused by disease and drug factors Pain, dyspnea, asthma, frequent coughing, palpitations, gastrocnemius spasm, etc. can affect sleep. Insomnia can also occur after taking central excitatory drugs or long-term sedative sleeping pills and then suddenly stopping them. 2, self-adjustment: (1) keep a calm mood before going to bed Only mental relaxation, calm mood, to fall asleep quickly. Do not do strenuous sports before going to bed, do not dance, do not watch exciting movies and books, do not worry about work and study, do not want the unpleasant things that happened during the day, try to exclude psychological interference. After going to bed at night, do not lie in bed to relive today’s mistakes, and do not plan tomorrow’s activities. Because doing so, you will become more anxious or excited, which is not conducive to your sleep. (2) Release the mental burden If you are distressed and anxious about insomnia, you will be nervous when you go to bed at night, and as a result, it is often more and more difficult to fall asleep, causing a vicious circle. Therefore, to deal with insomnia, you must let nature take its course and take it in stride. For this reason, before going to bed at night, you should do something to relax yourself, such as taking a walk, taking a bath, reading a novel, listening to soft music, etc., forget about the tension and worries during the day, to maintain a peaceful mood, which is conducive to your sleep. (3) Be brave to face insomnia If you still can’t fall asleep after half an hour after going to bed, don’t lie in bed awake. Because lying awake in bed without sleeping will make you associate the bed with insomnia and constitute a conditioned reflex, thus reinforcing your bad sleep habits. You can get up and do something, such as read a less interesting book, but never watch TV or listen to music. You can also lie quietly on the couch in a dark room. You may be surprised: how unknowingly, you have fallen asleep. (4) Have a regular life Even if you have chronic insomnia, you should insist on going to bed at night on time and not going to bed early. Get up on time in the morning, do not get up late. Do not snooze during the day, because snoozing during the day will cut into your sleep time at night. It is only appropriate to take a nap at lunchtime, do not take a nap instead of normal sleep at night. Otherwise, it will interfere with your “biological clock”, more difficult to fall asleep at night, aggravating insomnia. In addition, your work and study should be regular, do not drive at night, so as to avoid physical and mental fatigue. (5) to create a good sleep environment bedroom temperature and humidity, fresh air, quiet environment, dark, clean and comfortable bedding, can form a good stimulation of the brain, so that you can easily fall asleep. (6) dinner should not be too full dinner should not be too full to avoid bloating affect sleep. It is also not advisable to drink alcohol, drink strong tea, coffee, cocoa and other stimulating drinks. Because these drinks will make you excited and difficult to fall asleep. If you can drink a cup of hot milk before going to bed, it will be beneficial for you to fall asleep, because milk contains more tryptophan, which helps you sleep. (7) Insist on physical exercise Insist on physical exercise can enhance the regulation of excitation and inhibition of the brain and promote sleep. Early morning jogging, gymnastics, boxing, qigong practice, and massage before bed, self-hypnosis, is a proven measure to prevent insomnia. If you still have insomnia after using the above methods, you should go to the psychological clinic of the hospital and seek the help of a psychologist. (8) Relaxation training Since a lot of insomnia is caused by tension and anxiety, learning to relax is the most effective way to treat it. Relaxation training is a behavioral treatment method in which a psychologist teaches you to learn to relax mentally and physically through a certain program. It is easy to learn and very effective in treating insomnia, but it must be done consistently. (9) Medication Although sleeping pills can make insomniacs fall asleep easily, reduce the number of awakenings and increase the duration of sleep, the sleep after taking sleeping pills is not the same as normal sleep because sleeping pills inhibit fast-wave sleep and reduce the fourth stage of slow-wave sleep, and long-term use of sleeping pills is likely to cause drug resistance and addiction. Therefore, sleeping pills should only be used for a short period of time, and once the sleep problem is solved, sleeping pills should be stopped.