1 Common psychological causes of insomnia
1. 1 "Fear of insomnia"
The physiological mechanism of sleep has two processes: the exciting process of higher nervous activity and the inhibiting process of cerebral cortex. During the day, brain cells are in an excited state, and they need to rest after a day's work, and naturally enter a state of inhibition to produce sleep. I woke up naturally after another night's sleep. The excitation and inhibition of cerebral cortex coordinate and alternate with each other, forming a circulating sleep mode. And many people have insomnia. They worry that they can't sleep after going to bed, or try their best to make themselves fall asleep as soon as possible. As a result, they always can't sleep. In fact, these people have long suffered from "insomnia expectation anxiety." "Afraid of insomnia, want to sleep" originally meant to sleep, but thinking of "afraid of insomnia, want to sleep" itself is the process of brain cell excitement. So the more you are afraid of insomnia, the more you want to sleep, the more excited your brain cells are, so the more insomnia you have. Normal people go to bed when it's time to sleep, take off their clothes, lie down calmly and naturally, and naturally fall asleep without forcing themselves to sleep or worrying about not being able to sleep.
1.2 "dreaming is harmful" psychology
Everyone dreams more or less when they sleep. Have 4-5 dreams every night, whether you have a dream or not. It is an exaggeration to say that you dream all night, and it is unrealistic to say that you don't dream, not to mention that MUBI dreams less. It's just that some people can remember when they wake up, while others can't. Dreaming is not only a common normal physiological phenomenon, but also a way of working in the brain, which is harmless to the body. Professor Cohen Bell, a German neurologist, believes that dreaming can exercise the function of the brain. He said: the normal activity of brain cells is only part of it. Even in intense mental work, active brain cells are only a part of it, while other brain cells are dormant. These dormant brain cells will inevitably disappear if they are not used for a long time. In order to prevent this decline, dormant brain cells can only exercise themselves and exercise their functions by sleeping or dreaming, so as to achieve the purpose of self-improvement and continuous decline. However, some insomniacs don't know or understand this truth. They can't treat sleeping and dreaming correctly, and blindly and wrongly think that sleeping and dreaming is harmful to human body or dreaming more is the wrong idea of insomnia. Therefore, some patients are always worried about dreaming after falling asleep, which leads to anxiety, deepening sleep depth, easily waking up and seriously affecting sleep quality.
1.3 remorse
Some students feel guilty and blame themselves for an exam, especially a major exam. Because of carelessness, they misread the topic, made a mistake in the topic they were supposed to do, answered irrelevant questions or accidentally hurt others in a joke, replayed their negligence in their minds and regretted what they should have done and should not have done. I didn't think too much because I was busy with my studies and affairs during the day, and I felt a little guilty and sorry. But in the dead of night, I will wander in the fantasy and excitement of regret and regret, and I can't sleep all night. In the long run, it will lead to depression, loss of appetite, emaciation, silence and great pain. In severe cases, people will suffer from schizophrenia and become mental patients.
1.4 expectation psychology
Expectation psychology refers to people's expectation for someone or something, worrying about oversleeping and waking up early. For example, on the eve of the holiday, some students are worried about the bus time delay or can't buy tickets, and are eager to go home. They often wake up after only a few minutes or an hour's sleep, and they can't sleep all night. Some students usually study very hard, go to bed very late every night, and work harder before the mid-term and final exams. When they go to bed at night, they plan to wake up before the next morning and review it again. Because I am afraid of oversleeping and not sleeping deeply, I will be in a state of expectation and excitement, and I will become a patient who wakes up early in a few days. 2 Correct treatment of insomnia
Keep a peaceful mind and mood.
If we don't relieve the nervousness caused by insomnia's fear and anxiety ideologically, it will definitely lead to the aggravation of insomnia, which will lead to a vicious circle of insomnia-fear-tension-insomnia aggravation-fear aggravation-insomnia aggravation, which will seriously affect and endanger health. Therefore, insomniacs should face insomnia bravely, accept the reality frankly, relax themselves, keep their thoughts and emotions stable, and put all their anxieties, troubles and worries behind them, so as to sleep peacefully and naturally. Cai Jitong, a celebrity in the Southern Song Dynasty, said in his book Sleep: "Sleep first, then sleep", which is the truth.
2.2 Develop good sleep habits
Some insomniacs often take sleeping pills to promote sleep in order to have a good sleep. In fact, taking sleeping pills for a long time will not only seriously affect the quality of sleep, but also lead to addiction, leading to the result that you can't sleep without taking sleeping pills. Therefore, it is necessary to establish a correct sleep concept and understand the sleep rhythm: "Late to bed and early to rise, striding to court" (spring), "Late to bed and early to rise, insatiable for the sun" (summer), "Early to bed and early to rise, having fun with chickens" (autumn) and "Early to bed and early to rise" (winter). Sleep is indispensable. A nap is good for health, but too much sleep is also harmful. To develop good sleep habits, do: eat properly, do some exercise after meals, and lie down after being too hungry and saturated; Sleep regularly and quantitatively every night, eliminate all distractions before going to bed and try to relax yourself; Don't drink tea, coffee or alcohol, but want a glass of milk; Try to arrange the bedroom in a place with low noise, neither too hot nor too cold, and shelter from the wind and light; When sleeping, your head should face east and south, don't cover the quilt, it is best to lie on your right side; Wash your lower body before going to bed and soak your feet with hot water; It is best not to sleep during the day, or not to sleep when you can't sleep. Only by doing this can insomnia get better slowly.
2.3 Optimistic about life
The journey of life is a tortuous road, often encountering pain and setbacks, and there are also many unsatisfactory things. It is not plain sailing, but a concerto of ups and downs of success and failure. How to face life? The answer is optimism, not pessimism. Because optimism can look at life with a positive, beneficial, upward, bright and happy attitude; Pessimism, on the other hand, looks at life from negative, frustrated, downward, dark and painful aspects. Optimism and pessimism, as relative psychological trends, affect people's emotions, thoughts and behaviors, and ultimately affect people's sleep, life and the whole life. Therefore, we should not only study hard actively, but also let nature take its course, face social reality bravely and calmly, get rid of troubles and worries, and don't affect sleep because of over-thinking.
3 Self-hypnosis
3. 1 counting hypnosis
After taking a bath and soaking your feet before going to bed, go to bed and take a supine position. Your body will naturally be straight, your eyes will naturally look at something, and you will count silently from 1 with concentration, and you will soon fall asleep unconsciously.
3.2 Simple Qigong Method
Take a lateral position when sleeping, and your body will naturally straighten. When lying on the left side, the left hand is placed on the face side, the thumb and forefinger touch the ear side, the right hand is naturally placed on the navel, and the lower limbs naturally flex, taking comfort as the degree (the opposite is true for lying on the right side). With the idea of "I don't want anything, I want to have a good sleep", I began to practice. Lying in bed, imagine yourself as a sealed balloon, inhaling gas through your nostrils until your abdomen and abdomen are filled with gas. Then close your nostrils and exhale through your mouth. The mouth makes a "hee hee" sound, and the gas is released from your mouth through your abdomen and slowly stops. Inhale and exhale like this, and slowly adjust 10-30 minutes repeatedly.
3.3 reverse conduction sleep method
For insomniacs who can't sleep because of confusion, the method of reverse guidance can be adopted. After going to bed, lie comfortably in bed, don't close your eyes and fall asleep in a hurry, but think about some pleasant and comfortable things you have experienced and immerse yourself in happy memories. If you can't sleep because of distraction, you can take turns to continue making up stories with distraction. The plot of the story should make you feel comfortable and happy. The longer the story, the better. These intentional memories and stories can not only eliminate patients' fear of insomnia, but also protect the depression caused by normal excitement and fatigue in the cerebral cortex and promote natural sleep.