Relaxation through intention, meditation or breathing exercises helps the body to enter a state of rest. Mindfulness meditation emphasizes focusing on breathing, which makes people focus on the present; It can promote health on many levels, including improving insomnia symptoms.

2. Biofeedback

Biofeedback therapy means that a sleep therapist connects people to a device on which insomniacs can observe their physiological signals (such as psychology, brain waves and breathing patterns). Then, people can train themselves to use this skill to slow down the above physiological signals before going to sleep.

3, polyphasic sleep

This method refers to replacing long sleep with short sleep several times a day. Some people with insomnia can go to bed early, wake up and do something else, and then lie down and sleep. This is completely normal and beneficial treatment, and will not cause any harm to the human body.

4. Challenge bad ideas

Some people lie in bed believing that if they can't fall asleep soon, terrible things will happen the next day (such as car accidents or layoffs). One way to challenge these bad ideas is to ask people how many times these terrible things have actually happened. Assuming that these things can't happen at all, people won't think like this anymore.

5. Stimulation control

Do some exciting things before going to bed, such as exercise and watching TV, which have nothing to do with falling asleep. People with sleep disorders should establish the concept that "going to bed is falling asleep". If you can't sleep after going to bed, you might as well get up and do something else. The purpose of this is to enhance the correlation between the body and the bed as a sleeping place. In some cases, people who practice stimulus control methods may feel a little short of sleep in the first few weeks because they have to get out of bed several times before falling asleep. But this is a core part of cognitive behavioral therapy for insomnia, and its therapeutic goal is to promote sleep at the ideological and behavioral levels. This therapy is both simple and effective.

6. Sleep restriction

Although it sounds ironic, it is very effective. Sleep restriction is another cognitive behavioral therapy for insomnia, that is, people with sleep disorders should limit the time when they cannot sleep in bed. If you try to sleep for 8 hours every night, but only 5 hours fall asleep, then stay awake for the remaining 3 hours. With the technology of sleep restriction, the doctor will tell you to stay in bed for only five hours and then get up. Reducing the time in bed will cause a certain degree of lack of sleep, but it will help you feel more tired the next night. With the gradual improvement of sleep quality, they can spend more time in bed. However, please consult a doctor before using this method, because it has some potential side effects.

7. Contradictory image therapy

Insomnia is not a big deal. Sleeping less for a few hours won't do any serious harm to your health. The patient's fear, anxiety and eagerness to get rid of the symptoms aggravated the anxiety and further aggravated the symptoms themselves. Based on this, German psychologists put forward a simple, fast and easy psychological treatment method-contradictory image method, which is a treatment method that makes patients try to aggravate symptoms, contrary to the general treatment method that tries to get rid of and eliminate symptoms. The specific application method is as follows: The more you worry about not being able to sleep, the more you should try to keep yourself awake. Maybe in a few days, you will be able to sleep easily. According to the follow-up survey of 220 patients who have used contradictory image therapy by psychologists, the consolidation degree of curative effect is also satisfactory. At present, this method has been widely used by psychologists and experts at home and abroad to treat insomnia, psychological disorders and mental diseases.