1, non-drug therapy
(1) includes psychological and behavioral therapy and complementary/alternative therapy. Through the guidance of sleep habits and sleep hygiene knowledge, we can reduce or eliminate all kinds of situations that interfere with sleep and improve sleep quality. Can avoid frequent naps, especially at night or before going to bed; Nap should not be too long; Avoid staying in bed for a long time and keep regular bedtime and wake-up time; Avoid drinking tea or coffee during the day, and avoid full meals or strenuous exercise before going to bed; Sleep and wake up without looking at the clock; Adjust bedroom environment, etc.
(2) Exercise and physical and mental intervention (meditation, Tai Chi, yoga, Qigong, etc. ), surgery and physical therapy (massage, acupuncture, acupoint pressing, reflex therapy, etc.). ), physical therapy (transcranial electrical stimulation, transcranial magnetic stimulation, etc. ), and phototherapy.
Step 2 adjust your mood
We should build up confidence and solve the problem of insomnia in a way that suits us. You should know that insomnia is not a serious disease or an incurable disease, so don't think too much at ordinary times, and don't think that your life will be affected. We should strengthen our belief that we can overcome insomnia and will succeed in the end.
3. Drug therapy
Western medicine is anti-insomnia and anti-depression, which is based on changing the imbalance of neurochemicals in the brain and has the characteristics of quick response, obvious effect and obvious side effects. Traditional Chinese medicine treats both the symptoms and the root causes, with mild conditioning, green and safe, but its effect is slow. Therefore, psychologists will consider many factors when measuring how to treat insomnia and depression, such as the physical quality of patients and the severity of symptoms.