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Talk about insomnia

Speaking of insomnia, everyone is familiar with it. I think many people have suffered from insomnia, but different people have completely different views on insomnia. Some people think that insomnia is insomnia, and they should do what they should do the next day. However, some people think that the day of insomnia is about to collapse, which will affect the next day's work, mental state and physical health, and even think that it will definitely die.

I belong to the second kind of person, so insomnia accompanied me for two years. During insomnia, I saw countless Chinese and western medicines and ate countless Chinese and western medicines, which were basically useless or had little effect. Every time I leave with hope and disappointment. At that time, I was almost desperate. I couldn't sleep all night. I had a splitting headache, difficulty breathing, and my heart beat faster. I didn't want to buy beautiful clothes when I was walking on the road. I think I may die at any time, and buying them is also a waste.

Later, I thought that my insomnia might be caused by psychological factors, so I went to a psychologist. I won't elaborate on the process of treatment and consultation. Let me introduce some problems I encountered in the process of treatment, consultation and practice and some methods and feelings I learned.

The method that the therapist taught me at that time was "cognitive behavioral therapy for insomnia." This method is mainly aimed at correcting the wrong cognition and bad behavior habits of insomnia. The method is as follows (in short, please read Cognitive Behavioral Therapy for Insomnia-Continuous Interview for details).

1. stimulus control: don't stay in the room during non-sleep time, lie in bed and re-establish the connection between bed, room and sleep.

2. Sleep restriction: Choose the time to stay in bed according to your sleep ability. If you can only sleep for six hours a night, stay in bed for six hours. If you lie in bed for about 20 minutes or wake up in the middle of the night for more than 20 minutes and don't fall asleep again, leave the bed and do other gentle things, such as reading and meditation. No matter whether you sleep or not, you don't make up sleep during the day. (Note: 20 minutes is the time to feel, not the objective time to really look at the mobile phone or watch)

So how to increase sleep? It depends on whether you are sleepy during the day and sleep efficiency (sleep efficiency = total sleep time/time in bed × 100%). If sleep efficiency >; 90%, each additional 10- 15 minutes; 90% & gt； Sleep efficiency > 80%, keep the original time; Sleep efficiency

3. Cognitive learning: Common cognitive errors are:

Error 1: When I have difficulty falling asleep, I should lie in bed and try to fall asleep;

Correction: Sleep is an instinct. People only fall asleep naturally when they are relaxed and sleepy, and there is no need to work hard. The harder you work, the more excited your nerves are and the more you can't sleep. This is the opposite effect of hard work.

Mistake 2: You have to sleep for 8 hours every day to keep a good working condition during the day.

Correction: Everyone's need for sleep is different. Whether the quantity and quality of a person's sleep meet the requirements mainly depends on the mental state of the next day.

Mistake 3: Insomnia will bring serious consequences to the body.

Correction: Short-term insomnia will bring some discomfort to the body, but it will not bring very serious consequences. Sleep and hunger are both human instincts. Hungry food won't starve to death, but it will be a little uncomfortable. What really makes the insomniacs feel uncomfortable is the emotional reaction caused by the confrontation with insomnia, as well as the physical reaction caused by the emotional reaction, such as rapid heartbeat, difficulty breathing, dizziness and headache.

4. Physical exercise: do aerobic exercise for half an hour every day to enhance physical fitness, increase dopamine level and improve sleep quality.

5. Sleep hygiene: the indoor light should be dark, the temperature should be appropriate, and mosquitoes should be prevented (for details, please search for Du Niang).

The above is a brief introduction to cognitive behavioral therapy. Some insomniacs may adjust themselves to restore healthy sleep in this way, but not everyone can. It depends on your execution, understanding and internal relationship.

If you know that the method is not implemented and there is no practice, you will experience nothing and understand nothing; If your internal relationship is not good, you may need the companionship and support of a psychologist to help you tide over the difficulties.

Let's talk about my views on sleep.

1. Sleeping is human instinct. No one is born with insomnia. Insomnia is a symptom, similar to fever. Looking for the reason behind insomnia is a physiological factor or a psychological factor? I only said psychological factors.

Reason 1: It may be caused by the wrong cognition of sleep itself, which needs to be corrected.

Reason 2: Bad behavior habits lead to biological clock disorder, such as brushing your mobile phone before going to bed, sleeping too much during the day, and sleeping irregularly.

Reason 3: There are other psychological worries, such as worrying about the next day's work, interpersonal relationship, parent-child relationship, marriage problems, mother-in-law problems, insecurity and low sense of self-worth.

Reason 4: Mental illness such as depression, anxiety and obsessive-compulsive disorder.

Second, the countermeasures

1. Find out why.

You can keep a conscious diary and record your thoughts, emotions and behaviors before going to bed every night.

Such as idea A: As soon as I enter the room every night, I will think psychologically, can I sleep tonight?

Emotion: I am anxious, worried, etc.

Behavior: I couldn't sleep in bed, so I picked up my mobile phone and brushed my circle of friends, but the more I brushed it, the more energetic I became.

Have you found this vicious circle? Can't sleep-worry-play mobile phone-blue light inhibits melatonin secretion-can't sleep-worry more-play mobile phone again ... As a result, it is dawn.

Idea 2: I have nothing on my mind either. My mind will be cluttered with ideas, such as what happened during the day and the plot on TV. My mind is like a movie. I can't be quiet. It's already 2 am. Why don't I sleep?

Emotion: irritability

Behavior: Can't sleep well.

Vicious circle: why not sleep-boring-trying to sleep-the harder you work-the more you can't sleep-the more boring you are.

2. Break the vicious circle and create a virtuous circle.

Start with an idea.

Automatic thinking A is "Can you sleep tonight?"

Ask yourself: What happens if you can't sleep?

A: I can't sleep, which affects my work the next day;

Q: Is there any situation where you can't sleep well and the next day won't affect your work?

A: Yes, when I am in a good mood, even if I can't sleep well at night, my work the next day will not be greatly affected.

Q: That is to say, in the same situation of poor sleep, the reason that affects work is mood, not emotion.

A: Yes.

Summary: Short-term bad sleep has little effect on work, but mood has a great influence on work.

Automatic thinking b "Why don't you sleep when you have too many distractions"

Q: You are eager to go to sleep early, but too many distractions make you unable to sleep, make you upset and forced to sleep, right?

A: Yes.

Q: Have you ever fallen asleep by yourself at night?

A: Yes.

Q: What's the situation? Tell me specifically.

A: When I am sleepy and don't force myself to sleep.

Q: Very conscious. Don't force yourself to sleep when you are sleepy. Then how to make yourself more sleepy? How can I not force myself to sleep? What can I do without forcing myself to sleep?

A: You can increase your drowsiness through sleep restriction, or divert your attention through meditation and breathing to avoid forcing yourself to fall asleep.

The answer has come out. Our thoughts will affect our mood and behavior. We can change our thoughts through this dialogue, keep our emotions stable and let ourselves fall asleep naturally.

Start with behavior.

What can I do to improve my sleep?

1. Establish regular sleep, go to bed and get up on time.

Meditate before going to bed

3. Sports

4. Write a gratitude diary, cognitive diary, etc.

5. Do what you should do during the day and live in the present.

6. Cultivate hobbies and find the meaning of life.

Iii. Possible problems in implementation:

1. What should I do if I lie in bed during non-sleep time? Will it affect your sleep at night?

Say to yourself: let what has happened happen, let the thoughts flash through your mind, allow any distractions to exist, and change bad behavior. Because thoughts can't be controlled, actions can be controlled. Accept what cannot be changed, and change what can be changed.

I already know the method, but I don't want to realize it. What should I do?

If you don't want to implement it, you just have no motivation, because psychotherapy can't make you fall asleep automatically as soon as you eat it. It's hard to see the effect in a short time, which makes you lose patience and confidence.

Solve, find motivation.

A. write down the reasons why you don't want to implement it.

B find out the evidence supporting these reasons and the evidence refuting these reasons, and then compare them to increase the credibility.

C. see if others have succeeded in this way and increase their self-confidence.

Finally, I want to say that insomnia is not terrible, but fear of insomnia is terrible. Insomnia persists because emotions such as forced sleep, anxiety and depression keep nerves excited and unable to relax, so we need to find out what is the reason behind insomnia. But if you really see it, understand it, accept it and live in peace with it, insomnia will disappear automatically, instead of forcing yourself to fall asleep blindly and having to sleep for several hours.

If you have good methods and feelings, please leave a message. If you find this article helpful, please forward it to help more people.