Compared to the hundreds of millions of insomniacs these patients suffering from insomnia are just a drop in the ocean. In today’s era of stressful work and fast-paced life, the insomnia epidemic is outpacing the Internet. According to a 2010 statistic, nearly 30% of people in China have suffered or are suffering from insomnia. And more than 300 or 400 million of these people generally rely on sleeping pills to get through a long dark night. But is insomnia really the only way to fall asleep with one, two, or even eight or nine sleeping pills? As a psychiatrist with more than twenty years of clinical experience I have different treatment experiences. Causes of insomnia First, let’s see what causes insomnia? There are many reasons for insomnia, the most common being unbearable stress of all kinds. Insomnia is extremely common in all types of candidates, and candidates who stay up all night before the college entrance exams are not an exception. There are also work pressure, family pressure, relationship pressure to name a few; insomnia caused by dietary problems is also very common, such as eating too much or too little, too much wine, strong tea, coffee; insomnia caused by disease, such as depression, schizophrenia, Alzheimer’s disease, chronic pain, cardiovascular disease, etc.; bad sleep habits, irregular or broken sleep patterns, such as jet lag adjustment, night shifts, staying up late, etc. Environmental problems, such as environmental changes caused by business trips, light pollution, poorly ventilated bedrooms, etc.; various psychological problems, such as loss of love, anxiety, etc. can cause insomnia. Treatment of insomnia Different causes of insomnia of course, the treatment cannot rely on just one method. The use of excessive caffeine-containing drinks or food certainly should reduce the use of these foods; stay up late playing video games caused by excessive brain excitement, unable to sleep must reduce the game time; too much outdoor light at night, blackout curtains is a necessary weapon; improve sleep habits and bedroom environment is also a necessary means; like Lin like shift work people need to sleep before… …these situational insomnia problems are generally still very well resolved. But I am afraid that insomnia caused by physiological and psychological diseases and psychological problems will require more comprehensive measures to solve the problem at all. For example, insomnia caused by various physiological diseases, especially cerebrovascular diseases, is only a concomitant symptom of insomnia itself and often requires treatment of the disease itself by the relevant department in order to improve insomnia at all. Insomnia caused by depression accounts for a significant proportion of all insomnia, and the use of sleeping pills alone does not solve the underlying problem. The use of antidepressants and psychotherapy are important tools to treat this type of insomnia. Among them, psychotherapy, especially cognitive-behavioral therapy, plays a pivotal role in insomnia caused by depression. For insomnia caused by psychological problems, which account for a larger proportion of the population, only psychotherapy can solve the problem at the root. Psychotherapy includes relaxation training, music therapy, psychoanalysis, cognitive-behavioral therapy, and Morita therapy. The most commonly used is cognitive behavioral therapy, which first requires the psychologist to find the real cause of the visitor’s insomnia and the cognitive model about insomnia, instruct the visitor visitor to understand the nature of sleep and sleep problems and reconstruct the cognitive model about insomnia; reduce daytime napping and excessive weekend sleep, improve bad sleep habits such as looking at the cell phone before bedtime, and reduce bedtime stimulation factors; reduce anxiety and frustration to reduce insomnia. Cognitive behavioral therapy also offers different treatments for the psychological causes of insomnia. For example, a patient who is always anxious about insomnia whenever she takes an exam, like Yeon, must explore what makes her take the exam so seriously that she cannot accept any failure. Only by finding the cause of her fear of exams, finding a solution to the cause, and releasing the inner complexes repressed in her subconscious, can she easily cope with the next exam. The main thing like Hui is clear work pressure middle and senior managers need is to improve their own thinking patterns and behavioral habits, improve the mind-body self-balance management to enhance self-efficacy …… insomnia self-help Of course, no matter what kind of insomnia self-help is also very important. In fact, more than 70% of insomnia can be completely solved by self-help methods. Reasonable aerobic exercise is the most important way to solve insomnia problems. Usually, 30 minutes of aerobic exercise about four times a week can improve the body’s skills and sleep quality substantially. Self-relaxation training is the second most important asset for insomnia self-help. Before going to bed with soft lyrical classical music, dark, noiseless, room temperature of about 20 degrees, lying or sitting for slow and deep abdominal breathing, and then imagine themselves in a quiet place to hear, see, smell what makes them comfortable, and gradually enter a world of complete relaxation and tranquility, will make insomniacs enter deep sleep faster. Of course, soaking your feet in hot water before bed, drinking a glass of hot milk or apple juice, and self-massage …… will all help us get into a better sleep. So, now if you are worried about not being able to quit sleeping pills, try these methods above, maybe just you a month or two later and the little white piece of bye bye return to a healthy sleep, easy life it.