People’s preference (taste) for sleep is much like their appetite for food, just as we do not know how much to eat, people do not know how much sleep they should get. Behavioral theory suggests that sleep is a learned behavior, and that how much and how well you sleep is nurtured from an early age by your parents, your environment, and your perception of sleep. Then we can reshape our sleep model and find our real need for sleep through sleep management. 1.Sleep management Method: Sleep record: daily bedtime, fall asleep time, wake up time, wake up time. Organize the environment: make environmental adjustments to improve sleep, such as sound, light, set the alarm clock, early exercise, etc. Implementation: Subtract the time to go to bed, for example, if it took an hour to go to bed yesterday, postpone going to bed for an hour. But wake up time can not be changed, objectively shorten the time of people in bed. Repeat the same reduction every day until you can fall asleep within 15 minutes of turning your head back. Keep this up for a week, as the early wake-up time also presupposes an earlier bedtime, your sleep will be relatively reduced, and the next day’s sleep will come earlier and earlier, only until you have adjusted your sleep to the time period you want. At this point, stop your morning alarm clock and see when you wake up naturally, the sleep at this time is representative of your body’s real needs, and find the most suitable sleep rhythm for you. 2. Self-hypnosis Self-hypnosis is a simple and convenient method of self-guided sleep, and its purpose is to help people relax and settle down so that the brain can enter a natural sleep state. On the other hand, as the mind is concentrated, the anxiety about sleep is naturally reduced and the person’s concern about insomnia is diverted. Self-hypnosis can be repeated until sleep comes. Methods: Music therapy is often used as a medium for relaxation therapy, and lyrical music is relaxing and calming, which helps people fall asleep. You can also imagine a bouquet of roses in front of you, smell it deeply and breathe slowly, which can also play a role in hypnotic suggestion. Method one, free meditation for ten minutes (such as the ocean, beach, sky, grassland) to do full-body muscle relaxation training, and then use a rope hanging a round jewelry, let it swing like a pendulum. Eyes follow its sway, slowly feel the eyes very tired, until the eyelids droop, into the quiet sleep. Method two, free meditation for ten minutes, do the whole body muscle relaxation training, with a peg on the wall, and lying flat eyes level angle of 45 degrees. Look at the peg with your eyes, imagine it is a very deep hole, try to look into it, slowly feel the eyes very tired, until the eyelids droop, fall into a quiet sleep. The two can be alternated. 3, simulation of nature in the sleeping room you simulate nature, so that the body and mind back to ancient times, but also to resist the hustle and bustle of the city and the intrusion of culture. There should be no TV, telephone, music equipment, books or magazines in the room. Let the light quietly dim (at night) or quietly become stronger (in the morning) in an environment like a twilight drum and morning bell, the light and gentle wind slowly flowing, with a few hints of coolness and humidity, the light of the stars slowly appearing, silence, darkness, some thatch at the end of the bed, for the smell of hay, meditation on their own completely, comfortably in the wilderness, so that sleep is as charming and enjoyable as poetry. When you wake up, the light slowly flows out from under the horizon, the dawn dew and the faint rooster crow, so that the consciousness slowly unfolds with the clock, the body will be well adapted to wake up. In fact, many times it is not how we sleep that makes us uncomfortable, but the way we get up that makes our sleep undone. The problem is whether you have the awareness, the right, and the material conditions to allow yourself to sleep and wake up lazily in a simulated natural environment, like a primitive man.