Most insomnia is caused by psychological factors, so we can use psychological adjustment to improve sleep. The following several situations may be the first problem that insomniacs need to pay attention to, probably as long as a little attention to personal sleep hygiene may be the problem solved.
1, the more afraid of insomnia the more insomnia
Typical symptoms: people in middle age, work pressure is getting bigger and bigger, and now at night they are afraid that they can not sleep, but the more worried about insomnia, the more difficult it is to sleep, people also become very anxious.
This is a common “insomnia anticipatory anxiety”, usually manifested as soon as you go to bed at night, you start worrying about not being able to sleep, forcing yourself to fall asleep as soon as possible, the result is counterproductive. The more you fear insomnia, the more excited your brain cells become, and the harder it is to fall asleep.
It is recommended that patients with such insomnia symptoms should maintain a good sleep routine, relax and think of something pleasant that happened that day before going to sleep, so that they can enter dreamland without realizing it.
2.Multiple dreams are not equal to insomnia
Typical symptoms: every night to sleep will dream, always feel drowsy during the day, dreamy is not also insomnia?
Many people who claim to have insomnia think that their poor sleep is caused by dreaminess, but this idea makes people anxious and worried. The psychology of worrying about dreaming after going to sleep can lead to a very shallow sleep and affect the quality of sleep. In fact, dreaming is not only a normal psychological phenomenon, but also a way of working of the brain, which helps to remember, filter useless information and ensure normal effectiveness. The dream itself is not harmful to the human body, what is harmful is the psychology of “think that dreaming is harmful”, this psychology makes their own psychological burden.
3. Self-blame psychology hinders sleep
Typical symptoms: Some people are frustrated in the daytime work after a bad mood, resulting in a full day of depression, sleep is difficult at night.
These people will feel guilty and blame themselves for one fault, replaying the fault in their heads over and over again, and remorseful. Especially in the dead of night, self-blame, remorse more and more serious, brain cells for a long time in a state of fantasy and excitement, naturally can not sleep.
If this happens, should promptly adjust their mood, you can think of this, things have passed, from the failure to learn a lesson, and more remorse will not help, you can also listen to some soothing rhythmic music to relax the mood.
4, at a loss for sleep
Typical symptoms: encounter unexpected events, often overwhelmed, even a small thing can not sort out the head, do not know how to deal with the night when you go to bed often think about it, resulting in poor sleep quality.
Some people are unable to react correctly after being stimulated by an unexpected event, but feel overwhelmed and do not know what to do. When sleeping at night is also thinking left and right, always in a state of dilemma, anxiety and helplessness. If such a situation arises, the first thing you should do is to calm yourself down and try to divert your thoughts before going to bed.
Also need strength is sometimes slightly change some small habits, you can improve the quality of sleep, such as.
1, reduce the intake of caffeine. In addition to coffee, tea, carbonated beverages and drugs used to relieve headaches, colds and nasal congestion also contain caffeine.
2, avoid smoking. Nicotine in cigarettes will weaken the idea of falling asleep and make people more and more excited.
3, do not drink. Within a few hours before bedtime, a glass of wine can make it difficult to fall asleep, or even wake up in the second half of the night.
4, eat less before bedtime. Eat too much before going to bed will make it difficult to fall asleep.
5, do more exercise. Less activity during the day will lead to sleep problems at night.
6, less dozing during the day. Even if you take a nap, it is best not to exceed 30 minutes.
In addition, there is a more detailed solution to insomnia: the “no sleep” method, which is applicable to people who lie down and wake up. This approach may seem inhumane, but it is the best way to solve insomnia. “No sleep” means telling yourself that you can’t sleep without dozing off.
The specific practices are.
1. Go to bed only when you want to sleep;
2, within 10 to 15 minutes, did not fall asleep, immediately get out of bed, read a book or watch TV, or write down your mind can not stop thinking, if there is no sleep, do not stop; If you go to bed again still can not fall asleep, then get out of bed again, and concentrate on repeating to do what you just did;
3, no matter how much sleep you get at night, in the morning, let the alarm clock wake you up on time;
4, not allowed to snooze during the day, even if you doze off, you have to tell yourself to go to bed at night time before you can rest.
If these methods do not work, please go to an insomnia specialist or psychiatric clinic as soon as possible.