1, the correct understanding of insomnia Insomnia is certainly bad, but the harm of insomnia itself is far less than the harm caused by fear and worry about insomnia. Fear and worry about insomnia will produce a vicious circle of mental interaction, which will form a vicious circle of fear of insomnia – committed to sleep – insomnia – more fear of insomnia . This aggravates insomnia symptoms and makes recovery more difficult. Calmly accept insomnia, insomnia is not terrible, as long as you can do physical and mental relaxation, even if you do not sleep all night, it does not matter, so you will put down the burden, but will promote natural sleep. Before going to bed, you can carry out psychological adjustment, such as listening to music, self-discipline training, etc. Let yourself mentally relax, do not remind and focus on sleep. In addition, after going to bed, you can lie comfortably, think of something pleasant, and immerse yourself in a happy scenario. If it is difficult to sleep because of distracting thoughts, you can try to follow the “distracting thoughts” to continue to make up stories, and the story should make yourself feel physically and mentally happy, the longer the length of the story, the better. These intentional flashbacks and “storytelling” can eliminate the patient’s fear of “insomnia”, but also due to the normal excitement of the cerebral cortex fatigue and into a state of protective inhibition, to promote natural sleep. 2, scientific sleep habits Each person should develop a reasonable bedtime according to their own life and work time, and accurately catch the body’s signal to fall asleep, so that they can prompt themselves to fall asleep as soon as possible. For each person, sleep usually begins at a certain time in the evening, before the emergence of sleepiness is often preceded by a sense of fatigue, mental activity, feeling a drop in body temperature, yawning, encounter this situation, indicating that this is the best time to go to bed, then you should seize the time to go to bed and turn off the lights to sleep, otherwise, miss this time, will increase the difficulty of falling asleep. Scientific sleep habits also include the correct sleeping position, because the correct sleeping position can not only accelerate sleep, but also is an important guarantee to maintain a good sleep. The correct sleeping position should be able to reduce the pressure on the body, to avoid causing excessive back muscle strain, back pain or back stiffness and other problems. It is very important to maintain the natural “S” shape of the spine when sleeping, which can well reduce the burden on the body to avoid discomfort. 3, a good sleep environment A good sleep environment first of all to reduce noise. People who are afraid of noise should close the doors and windows when they sleep. It is best to use wooden furniture, because the wood fiber has porous properties, can absorb noise. Furniture placement should not be too little or too much, too little sound can resonate in the room, causing great reverberation; too much seems crowded inconvenience, east and west to increase the sound. Keep the air in the bedroom is also important to sleep, fresh air is a natural tonic, it can provide sufficient oxygen, stimulate the body’s digestive function, promote the absorption of nutrients, improve metabolic functions, but also strengthen the role of the nervous system, enhance resistance to disease, the sleeping brain is in need of a lot of oxygen to carry out its physiological activities, this time to provide more fresh air, can fully The brain during sleep needs a lot of oxygen to carry out its physiological activities, when the provision of more fresh air can fully meet its needs, and play the maximum effectiveness of sleep. In addition, it is necessary to maintain a proper room temperature and reasonable light intensity. Suitable temperature is an important condition to fall asleep, too cold, too hot will cause excitation of the cerebral cortex, affecting sleep. It is generally believed that the bedroom temperature to maintain 18 ℃ ~ 20 ℃ is appropriate. When sleeping, avoid bright lights high, because the light is too strong, easy to make people excited, difficult to sleep. If you sleep with the lights on for a long time, the body to control the metabolism of the “biological clock” will be disturbed, which will not only lead to disease, but also affect sleep. 4, reasonable diet to promote sleep before going to bed should avoid drinking strong tea, coffee and other things that have an excitatory effect on the brain center. Before going to bed suitable food milk, potatoes, noodles or vegetables with a little chicken or fish, these foods can prompt the brain to secrete a hormone called serotonin, which has a relaxing, calming effect; cheese, yogurt is rich in calcium, can promote the role of serotonin; magnesium-rich bananas, oatmeal and eggplant, tomatoes, celery also help sleep. Eating before bed should not be too full or too little, because both can make people feel abdominal discomfort, or bloating, or hunger and affect sleep. Drinking alcohol before going to bed as one of the methods of hypnosis is widely spread in folklore. But alcohol has a two-tier effect on the nervous system of the brain: a small amount of alcohol inhibits the brain and can make people drowsy; too much alcohol, on the contrary, makes the brain excited. Therefore, drinking alcohol before bed as a method of hypnosis is not very desirable. 5, appropriate exercise to speed up sleep When the body is not active, not exercise, oxygen uptake is reduced, the circulatory system is not smooth, muscle tension is reduced because too little use, the calcium in the bones is not enough, poor appetite, and reduced mental function, often anxiety, restlessness. All kinds of effects of inactivity spread in the body, seriously affecting the various needs of the body, including sleep, especially for long-term brain activity. If you want to get a good night’s sleep, it is very necessary to develop exercise habits. Whether it’s walking, running, swimming, playing ball, or doing housework, you can create a power effect in your body that will reduce sickness and get a good night’s sleep.