I can't list the problems of insomnia one by one, but I can't sleep well, which can basically be attributed to the following four reasons:
1, psychological factors. If you have something important in your mind, your brain is still immersed in daytime emotions and so on.
2. Physical factors. For example, not tired at all, physical sleep habits, excessive tension, eating habits and so on.
3. Environmental factors. Such as noise, light, indoor temperature, bed, quilt, room, etc.
4. The combination of the first three factors. If the environment is not good, it will affect the psychology. If the environment is good, there will be psychological eccentricity. The improvement of sleep is a gradual process. It is necessary to cultivate good habits, check your routine regularly, take time to practice relaxation techniques regularly, and constantly apply them to improve sleep. The main idea is to find out the reasons for lack of sleep, practice sleep relaxation skills and continuously improve the quality of sleep. As long as you do it, you will get something. If you don't use it, it's no use talking more. At present, it has been used all the time, and the sleep quality has improved obviously. Detailed interpretation: 1, find out the causes of sleep and record the problems that affect sleep. For example, the environment is too noisy, too excited, the bed is not suitable, too hot, too many things arranged before going to bed affect rest and so on. Record them one by one, then analyze them carefully and solve them one by one. Personally, the more you care about the sleeping environment, the more you can't sleep. What do you care? Don't put off until the next day what can be solved immediately. There is a saying that I can't sleep, or I'm not tired. At that time, we often fell asleep in KTV, and we are still sleeping after the noise, which has something to do with the environment. But sleeping at home is different. We still have to solve the recorded problems one by one. For example, the diets that affect sleep are: high-sugar food, starch, bread, caffeine, alcohol and smoking. 2. Get ready before going to bed. Here is divided into environmental preparation and relaxation preparation. Environmental preparation includes bed, pillow, quilt, indoor temperature, light, smell, noise, etc. Relaxation preparation mainly includes physical relaxation and psychological relaxation. Physical relaxation can be carried out by taking a bath, drinking a little wine and stretching. Stretching exercises include doll shaking, head raising, head turning, head shaking, full-body stretching, half-body stretching, head stretching and back stretching. Psychological relaxation can be accomplished by listening to music, aromatherapy, reading, adjusting breathing rhythm, meditation and self-suggestion. In meditation, you can imagine yourself as a sponge, create images, imagine floating, or let your thoughts wander freely. Of course, there are many ways. Personally, the principle is to imagine a relaxed state and let your mind slowly transition to sleep. In short, try to exhaust all your physical and mental strength before going to bed, which is the best preparation before going to bed. 3. Cultivate sleep habits. The habit of good sleep can be divided into countless tips. As long as you use them one by one often, you will naturally sleep well. For example, I often use the relaxation exercises I mentioned earlier, such as getting used to doing things during the day and consuming physical energy during the day. The more you use these skills, the more your sleep will improve. For example, I will read a book and listen to soothing music before going to bed every day.
Finally, a therapeutic sleep method is provided:
Parenting therapy, which implements all the principles mentioned above. 1. You only went to bed when you felt sleepy yesterday. The bed can only be used for sleeping, not reading, watching TV or eating. If you can't sleep, please get up and go to another room, and then go back to sleep when you really want to sleep. If you can't sleep, please get up again The purpose of this is to associate bed with drowsiness and falling asleep, not depression and falling asleep. 4. Repeat step 3 all night if necessary. Set the alarm clock and get up on time every morning, no matter how and how long you sleep at night. This can help the ship form a good and regular sleep-awake rhythm. 6. Don't take a nap during the day.
References: Zhihu.
Reference address: Hu Zhi/Question/19575624
Question 2: My wife slept soundly. After she fell asleep, she couldn't hear anything. If you sleep deeply, can you hear anything? Most people can't hear (especially loud thunder) when they sleep at the most fragrant time, unless there is a particularly loud noise.
Question 3: Q: I feel very light, but I have to listen to music to fall asleep when I sleep. What's wrong with this habit 10, it is recommended not to use headphones. . . One of my classmate's buddies was caught in the headphone cable because he was wearing headphones when he slept (the buddy had ADHD when he slept). It is not dead, but it is also quite dangerous.
Question 4: What about insomnia? Sleep very lightly and wake up every once in a while. Mental stress, hunger, fatigue, sexual excitement and some diseases, such as arthritis, ulcer, angina pectoris, migraine, asthma and arrhythmia, can all lead to insomnia. With the increase of age, the sleep effect will also change, causing insomnia. Thalamic lesions can be manifested as sleep rhythm inversion, that is, sleeping during the day and waking up at night. This situation can be adjusted by alprazolam.
Question 5: A three-month-old baby sleeps lightly. Why does my baby sleep lightly? It's easy to wake up without deep sleep. I will now turn on the TV when the child is going to sleep, and try to make some noise in the room so that it is not easy to wake up.
Question 6: What happened when my girlfriend was sleepy? This is related to heredity. There is nothing you can do about it. If you really like her, you have to accept the reality. If you care, you should plan ahead.