Excerpt from l eliminate anxiety of mind, they are the enemy of sleep.
many of us have had the experience of insomnia, and that feels really painful: at night tossing and turning, unable to sleep; daytime sleepiness and groaning, trance. Sometimes I still want to , how to sleep for? In fact, insomnia is not casually to happen. behaviorist psychologists believe that when you go to bed at night, and if some of our actions to strengthen repeatedly lead to insomnia, such as tossing and turning, smoking, think that this incentive will consolidate sleep into a habit, when we smoke or want to, or even a bed to coat their own homes could not sleep.
Zhang pain
have bit old comrades Zhang, 52-year-old, 5 years ago with his wife affection, divorced, live by yourself. his own at home it very leisurely, but no one accompanied the words have nothing else to do, to delve into the business to study pass the time, before the divorce was only occasionally entertaining smoked cigarettes, after the divorce has become commonplace, every day, wake up. So he lay bed early every night, hoping to sleep early, sleep better. but why it did not, the more the more awake in bed. He went to the infirmary so that doctors *** take, can control start insomnia, but one stop service, more severe rebound insomnia, do not eat *** not even think about sleep. the past year, every night even if the drugs can only be maintained by 2 to 3 hours of sleep. memory, considerably diminished, threw four three-forgotten things, good temper before getting impatient.
us to analyze Zhang, Zhang insomnia divorce took place before the life event like living alone, his insomnia has obvious social psychological factors. He took *** past 5 years, once the body appeared to stop taking anxiety and other uncomfortable withdrawal reactions, increased insomnia, that he has *** addiction. Zhang 5 years living alone after divorce in life there is no confidences to say who is the lack of social support. Worse still, the fear of insomnia, Zhang lying in bed before going to sleep for a long time, has developed a bad habit, no matter when, just a lie in bed, sleep is gone.
Zhang situation therefore, it is necessary to implement a psychotherapy-based treatment programs that focus on the implementation of stimulus control therapy, and adjust the drug, minimize the use of antipsychotic * ** thing.
bed is bad environmental stimuli
many of us have had experience, in the back where once lived a long time, will think back often to do, and it is natural to unconsciously repeat the things done that year. For example, a child often play in the home garden in sand, a few decades back home, if the home environment and there is no drastic change, we can not help but come back to childhood mentality, playing with a sediment. In this particular environment, if we had made some kind of reaction often repeated to reinforce that this reaction will consolidate into habits of behavior. Every time we enter this particular environment, tend to make such a response.
insomnia is also a response to environmental conditions to stimulate the habit, we often do some of the insomnia thing, after a long time will in turn affect our sleep. This time how should I do? to use stimulus control to correct. stimulus control is through manipulation of environmental stimuli, to correct people's unhealthy behavior. This method is very effective, some people are always difficult to sleep in a bed sheets, changed Also a bed to sleep quickly; or we travel to the field to sleep in a hotel is very easy to fall asleep, a home and die. Wilt bad habits that have to go to bed with or without sleep, it is sleep has been a long time in bed. a long time, he carried the bed and insomnia associated with the.
to something other than bed and sleep of? addition to sleep is the sex life, you used to do other things, over time these things will affect sleep. Therefore, to do less and sleep has nothing to do, including reading in bed, watching TV, to discuss the family, as planned during the day, not a sleep to watch. should be borne in mind, the bed and sleep related only. try to look at behavior of stimulation, some time before going to bed, you can create a regular ritual, such as brushing teeth, makeup, soft gymnastics training , listen to some soft music, read an essay and so quiet. But they better not do in bed, do it every day to develop sleep, the body gradually aware that these things can be done to sleep.
in lights ready to sleep, when the feeling for quite a while (about half an hour) when you do not sleep, do not worry, and leave the bedroom, living room or other room in the quiet and not bother to engage in certain activities, such as deep breaths, close your eyes and insist that minds do not want anything, so anxiety disappeared, or sleepy feeling rises back bedroom bed, this process can be repeated.
does not matter a bit sleepy to seize and hold
that we have a bad habit, could not sleep yet To adhere to the bed, always wanted to catch a little sleep, stumbled a while, suddenly found awake, heart and anxiety, and this idea is the enemy of sleep. In the first week of stimulus control therapy, patients will be very painful, and sometimes sleep, the situation will become worse, because we found that those acts did not play the desired effect to stimulate the heart to doubt, but also disappointed, and my heart is always tough, wait a few slap yourself. But if We can relax the mind, there are doctors and family support, generally able to survive. We should know, troubled by insomnia for so long, has already brought so much suffering, should give yourself a chance to try. every day in a fixed Time to get up, no matter how long night sleep. nap and nap during the day to avoid.
insomnia in the end is what? In fact, insomnia is not our sleepy when the pain can not sleep, but we can not sleep, it is sleepy. irritability, insomnia is the true mentality of natural enemies. That being the case, we may wish to try stimulus control therapy, combined with state of mind to relax, and muscle relaxation and other parties, mostly in a few weeks to gradually remove the psychological burden of fear and to exclude Some thoughts of sleep and behavior, thus improving the quality of sleep.
simple sleep stimulus plan their own situation before going to bed half an hour every day the same behavior plan, adhere to a few days, will be a very good induction insomnia. The following example describes a simple and effective stimulus control insomnia.
1. Take a warm bath or a wipe with a towel soaked in cold water force the body rub your body heat.
2. too 5 minutes a small amount of soft gymnastics or tai chi and other movement.
3. for a cup of hot water, honey, half an hour drinking.
4. to put some classic songs to ease in order to better violin.
5. a look at some small essays or magazine.
6. Finally, in bed, try any muscle in the body to relax, slow breathing, imagine themselves in a quiet and soothing environment, such as the sea breeze, the sun shines hh
7. any kind of stimulus control is not immediate results, so the relaxed state of mind, peace in the face of insomnia, actively seeking stimulus control, such as still could not sleep at both ends of a toothpick on the fingers and other small way insomnia will no longer invincible.
No comments:
Post a Comment