Second, prevent lunch breaks. Naps may feel very good and make you feel that you are filling your sleep, but they will disturb your circadian rhythm. You need to learn to train your brain again to fall asleep and wake up at a certain time. Therefore, there is no need to take a lunch break.
Third, the bed is only used for sleeping. Insomnia is usually caused by being too excited before going to bed or in bed. Many insomniacs lie in bed reading, watching TV plays and making phone calls. Or just worried. As a result, the bed becomes a sign of excitement and anxiety. It is also important to just use the bed for sleeping. You should study or make phone calls in other rooms. Say good friends to you, and don't let you call after sex.
Fourth, one hour before going to bed to prevent anxiety. Before having sex, prevent arguments or challenging daily tasks. You can get excited without adjustment and gradually relax one hour before going to bed. Do something relaxing or boring. You don't have to exercise before going to bed.
5. Make a breakdown of your "anxiety time" and "to-do list" as soon as possible. Most people's insomnia is due to too many mental theme activities. You just think too much before going to bed. You may be in bed thinking about what you must do tomorrow or what happened today. You are too suspicious. Three hours or earlier before going to bed, leave an anxiety period. Write down your anxiety, ask yourself if you can take any reasonable countermeasures, make a "to-do list", plan what to do tomorrow or this week, and accept your limitations. For example, I can't do everything, which has shortcomings and variability. If you worry about all kinds of things in bed at night, get out of bed and write down your anxiety, and then leave it till tomorrow morning. You don't need to know the answer now
6. Release your feelings. In some cases, insomnia is confused by some hidden feelings and experiences. A few hours before going to bed, it is very effective to set aside "emotional time" and write down your own experiences. For example, "I feel very anxious after Xiao said such a thing to me." Try to record your feelings. Try to find the rationalization you feel. Pity yourself, allow yourself to feel this way, realize that sometimes you think anxiety is routine and irrelevant, and then put it aside. Do this training three hours before going to bed or a little earlier.
Seven, at dusk, drink less or not. Sleep is usually interrupted by uncontrollable urination. At night, it is necessary to prevent the intake of caffeinated, greasy and indigestible ingredients, vegetable oil, sugar, ethanol and other items. If necessary, consult a senior nutritionist to make a diet conducive to sleep.
If you can't sleep, wake up. If you can't sleep in bed for more than 15 minutes at night, wake up and go to another room, write down your negative thoughts and test them. These spontaneous typical negative thoughts include: I can't sleep anymore; If I don't get enough sleep, I can't run normally; I need to fall asleep at once; If I don't get enough sleep, I will get sick. Without enough sleep, the most likely result is that you will feel tired and uneasy. Although all this makes people feel uncomfortable, it is not the end of the world.
Don't force yourself to sleep. This can only enhance your depression and aggravate your anxiety. A more reasonable view is to give up diligence and go to sleep. Seemingly different, the reasonable way to promote sleep is to give up the diligence of falling asleep. You can say to yourself, I want to give up the diligence of falling asleep and only pay attention to some relaxing feelings in my body.
Repeat your anxious thoughts. All horrible scenes or thoughts will become more and more boring if they are repeated for a long time. You can gradually train this idea, take a step back in your mind, as if you were just "observing this idea" and then recite it in your mind countless times. Imagine that you are just repeating the idea mechanically. Don't try to comfort yourself, keep this idea and move forward step by step.
XI。 Eliminate safe personal behavior. In order to overcome sleep anxiety better, you may have asked some feudal superstitious personal behaviors, such as staying still for a few seconds, or repeatedly giving yourself instructions like "ending anxiety". Try to pay attention to this kind of personal behavior, and then give it up. For example, you can move the clock away from your bed. Or you can let your brain think about everything without trying to manipulate it.
12. Test your negative thoughts. The whole process of falling asleep is complicated, because your brain has produced a series of negative thoughts about it. Later, this thought kept you awake. If you doubt their reasonable prosperity, it can't be big enough to cause your anxiety. For example, the negative thought is: I must sleep now, otherwise, I won't be able to work normally tomorrow. The objective answer to this negative idea can be: actually it is not necessary. You have suffered from insomnia before, and you only feel a little tired. Although you will feel uncomfortable, it's not the end of the world.