Reading before going to bed
I believe many people know this method. This is indeed very useful. If you sit or lie down in bed and read a book, you will feel sleepy in a few minutes or half an hour. At this time, put down the book and turn off the lights, and you will be in 3 minutes. Fall asleep inside and sleep soundly. Of course, the book you read should not be scary or scary... In short, it cannot be the kind of book that can make your spirit more excited than before you read the book. Any other book will do.
2
Autosuggestion
Perhaps you have had such an experience. You lay in bed early, but you just couldn't fall asleep, so you tossed and turned, unable to sleep. Keep asking yourself: "Why can't I fall asleep?", "Why can't I fall asleep?" Usually, this is mainly because you thought of something that bothered you the moment you first lay down in bed or before. When you lie down in bed, the thing still lingers, so you keep thinking about it, and you realize that two or three hours have passed. You tell yourself that you can’t think about it anymore, but you realize again. , the brain doesn’t listen to you at all, and is still thinking. The more you think, the more annoyed you will be. At this time, your body temperature will rise, and then you will find that you are thirsty, and then you will feel that you need to drink. Water, so you drink water. Next, you will find that because you drank too much water, you have to go to the bathroom. Over and over again, it is almost dawn.
Don’t always think about “Why can’t you sleep?” In this world, there is not only “consciousness”, but also “subconsciousness”. A very simple method, for example: I follow You say, "Don't think of red," and I'm sure you immediately thought of red. Right? In the same way, when you ask yourself: "Why can't you sleep?", your subconscious mind will take it out of context, remove the word "how", and only choose the three words "can't sleep", so you will become more and more confused. The more I think about it, the more I can’t sleep. At this time, you should tell yourself: "Oh! I'm so sleepy! Why are I so sleepy? I really want to sleep!" etc., and other positive hints that you are tired, sleepy, and want to sleep, so that your subconscious mind will accept it. "Sleepy, tired, want to sleep" and other instructions, in this way, you will slowly fall asleep.
3
Self-hypnosis method
In fact, this method cannot be called a "hypnosis" method. It can only be regarded as a "relaxation" method at best, but many Psychology courses or hypnosis courses put it under the category of "self-hypnosis", so I just went with the flow. The method is as follows:
Lie flat on the bed, cover yourself with a softer, thin blanket or the like (note: it is better in summer, but only suitable for air-conditioned rooms in winter), with your feet at the same height as your shoulders. wide, then start to relax from the tip of your tongue, and then relax your tongue, teeth, gums, mouth, throat, lips, nose, cheeks, eyes, eyelids, ears, scalp, neck, shoulders, and then start to relax from your fingertips, fingertips, Knuckles, palms, wrists, arms, elbows, then relax your feet and legs in the same order as your hands/arms, then relax your hips, abdomen, chest, back...and finally your neck, scalp, and brain. To be honest, basically you relax in this order, and you have already fallen asleep before you relax to your abdomen. Note: This relaxation sequence is opposite to the relaxation sequence used in many therapies. Many relaxation methods start from the toes and work from bottom to top. However, after experiments, I found that this method is most suitable for me. You can also find the best way to relax. A relaxation sequence that suits you.
In addition, what I want to talk about is the definition of "relaxation": many people know about relaxation, but to what extent is it considered relaxation? Take the tip of your tongue as an example. When you "feel" that the tip of your tongue is weak, and there seems to be a little "crisp" or "numb" feeling, it means that the tip of your tongue has really relaxed, and the same is true for other parts. . Pay attention to the "self-feeling", not the actual numbness or numbness of the tongue!
4
Music therapy
You can listen to some soft music appropriately. I will not introduce this method because I have never succeeded.
5
Rain sound therapy
This method is a method that I can’t explain myself. I have thought about the reasons. You can refer to it. : I grew up in a rural area. When I was a child, my family lived in a tile-roofed house. Whenever it rained at night, when the raindrops hit the tiles on the roof, they would make a clear, pattering sound. At that time, many people's houses were tiled. Room, when there are too many of these sounds and they gather together, it is like a beautiful note played by nature. Listening to this note carefully will put you in a very relaxed state. It is simply beautiful. Enjoy, if I just can't sleep at this time, I just need to listen carefully to this sound, and I will soon be "hypnotized". When I wake up the next morning, I will be a hundred times more energetic, as if I was baptized by the music of nature last night. Live the same.
6
When is the best time to sleep?
According to scientific research, a person has the best effect when sleeping at midnight/noon, and it is easiest to enter at this time In deep sleep state, you sleep for one hour at this time and three to five hours at other times. Midnight means early morning or one o'clock, and Ziwu means twelve o'clock noon. In other words, if you want to enter deep sleep at midnight to get the best sleep effect, you'd better go to bed around 11:30 p.m. What about Ziwu? That’s your lunch break. I suggest you take a short break before lunch. This will give you a much better sleep quality than taking a lunch break after lunch.
7
The most appropriate amount of sleep
For an average adult, six or seven hours of sleep per day is enough. According to scientific research, if a person's sleep time, that is, the time between when he falls asleep and when he wakes up, absolutely does not include the time when he is lying in bed unable to fall asleep. It is most appropriate to keep this time in multiples of one and a half hours. That is, you either sleep for an hour and a half, or the number is 3, 4.5, 6, 7.5, or 9 hours. Therefore, you'd better sleep 6 hours every night, that is, go to bed at 23:30, and then fall asleep between 23:45~00:00. Then, you'd better get up at 05:45~06:00. If you feel you don't have enough sleep, take a nap at noon. Note: The most suitable nap length is generally 15 to 20 minutes. It’s best not to sleep too much on weekends, and sleep for 7.5 hours at most. Otherwise, your biological clock will be messed up again, and you will have insomnia again at night!