? Inadvertently looking through the mobile phone, I saw that many people were still brushing their circle of friends in the early hours of the morning, and some people in the group issued the "first place in the staying up late contest". According to the survey data, more than 300 million people in China have sleep disorders, and the incidence of insomnia among adults is as high as 38.2%. In addition, more than 60% of the post-90s generation feel that they don't have enough sleep time, and more than 60% of teenagers and children sleep less than 8 hours.
? In fact, the data is far more than that. The word "insomnia" has become a hot topic among people today. The hospital has now opened a special "sleep" clinic. In psychological counseling cases, many people have insomnia symptoms.
? I once had insomnia. I have lost sleep for more than 20 years. I can't sleep every night without taking sleeping pills. Later, I took more than 10 sleeping pills (most people have slept all their lives) and still can't sleep. People who have never suffered from insomnia will never know the pain of insomnia.
? I had insomnia for one night, and I woke up the next day at least older than usual 10 years old, with sallow complexion, dark circles and bags under my eyes ..... not to mention the serious harm that long-term insomnia has done to my body. Ask Du Niang about the specific damage, and you will be shocked if you don't look at it. You said, I also know the harm of insomnia, but I just can't sleep! So the more I can't sleep every night, the more afraid I am of sleeping. As soon as I lay in bed, I thought: Are you going to lose sleep again tonight? As a result, the more I think about it, the more I can't sleep. I really didn't fall asleep. It started again the next night, coming back and forth every day. ......
? What method can get rid of insomnia? Of course, listen to me slowly:
? First, exercise more. Anyone with a medical and psychological foundation knows that our autonomic nerves are divided into sympathetic nerves and parasympathetic nerves. Sympathetic nerve is responsible for excitement and parasympathetic nerve is responsible for silence. They restrict and balance each other. To put it more bluntly, when the sympathetic nerve goes to work, the parasympathetic nerve is resting, and when the parasympathetic nerve goes to work, the sympathetic nerve is resting, thus achieving a state of mutual balance.
? Then the reason for insomnia is that the sympathetic nerve responsible for our excitement has been working, while the parasympathetic nerve responsible for peace and rest has been resting. How to get parasympathetic nerve to start working and sympathetic nerve to get off work?
? Do some proper exercise before going to bed to make the sympathetic nerve extremely excited, then the parasympathetic nerve will naturally take over the work! For example, the harmonious sex life between husband and wife (this is very important, most adults suffer from insomnia, and it is a disharmony between husband and wife, don't you believe it? Self-reflection), and sit-ups, and some people like fun running and so on.
? Second, communicate with "people". Why did I put quotation marks on "people"? Because some people really can't find someone to talk to, what should I do? One of the best ways is to keep a diary.
? Normal people have their own emotions. Don't tell me you're not in the mood. The so-called "inner silence" is still stagnant, unless you are a vegetable. For example: the pressure of work, children's education, being criticized by the leader today, quarreling with my boyfriend today, too many messy things during this time, and so on. These emotions are all bottled up in my heart, just like a mess.
? Keep a diary: write it out and write it as you like. You don't need flowery words, beautiful sentences or any genre. You don't need to consider whether punctuation is irregular, whether a place should be a comma or a pause, or even swearing and swearing that you don't dare to swear at ordinary times. You can scold leaders, teachers, neighbors and friends. As long as you feel comfortable, when you finish writing, the word "cool"
? Third, the rules of work and rest time. Make a plan for yourself, when to go to bed at night, and don't look at your mobile phone before going to bed, because the world inside your mobile phone is so wonderful: friends circle, meager, Aauto faster, Tik Tok, little red book ............................................................................................................, so put your mobile phone away for half an hour before going to bed, and just put a book on the bed to flip through.
? Fourth, the last point is also the finale (knocking on the blackboard). Lie in bed and find a point on the ceiling. Open your eyes and close them. Open your eyes and look at that point, then close your eyes quickly and say, "I must not fall asleep." Remember, it's never, not never! ! ! Remember, it's never, not never! ! ! Remember, it's never, not never! ! ! (Say the important things three times)
? You want to ask me why? Principle? This is a theory in psychology, that is, the subconscious. Our subconscious mind can't understand negative words, such as: no, no, no, no ..... We tell ourselves "Never fall asleep", and the information our subconscious mind receives is "fall asleep".
You don't believe me? I ask you to do one thing now: don't think about that pink elephant! You can't think about that pink elephant!
? What was the result? Haha, believe me? Then from tonight on, make sure you can get rid of insomnia forever and have a baby's sleep.
Chen Xin: a national second-class psychological counselor, the first batch of intermediate private psychological counselors in China, a graduate student of Institute of Psychology of Chinese Academy of Sciences, and a senior hypnotherapist.