The college entrance examination is approaching, and the tension and pressure are also on schedule. The children's psychological pressure in coping with the college entrance examination is very big, and the college entrance examination will be accompanied by insomnia. Parents find that they must do timely psychological counseling, and there are some recipes to relieve the psychological pressure before the examination, which are helpful for insomnia. Parents and friends can have a look at them from now on, hoping to be useful to children.
How to do insomnia before college entrance examination?
Self association -- imagine a beautiful scene
If you want to go to sleep, lie down and stop thinking. Close your eyes and imagine a vast universe in your mind (or choose something you like). There is nothing in this universe, only a lot of shining stars. You feel beautiful and beautiful looking at these stars & hellip; & hellip; slowly look at & hellip; & hellip; And then you fall asleep.
Food sleeping aid -- hot milk, lily, millet, etc
Before going to bed, you can drink a cup of warm milk. Don't drink coffee or green tea, which will excite your brain.
You can add some sleep enhancing food to your dinner.
Self protection -- hold a pillow
Some people are hard to fall asleep because of a serious lack of security. When they sleep, they like to hide themselves in the quilt or other ways. In this case, when there is no quilt, they can try holding a pillow or a plush toy. If you are afraid of the dark, put a small night light in front of the bed.
Book and film hypnotism -- choose a book or film that you think is boring
I can't sleep in bed. I can prepare a book at the head of the bed that I don't like to read or even is extremely boring. I hate reading history books. I want to sleep after reading a few pages. Or watch movies that are slow-paced and tedious. Maybe you're too sleepy to watch them.
Exercise sleep aid -- a few hours before going to bed
For the long-term sleepless households, exercise is a very good way, running, skipping rope, playing badminton are very good choices, but remember not to do too intense exercise.
Sleeping posture -- choose the most relaxed sleeping posture
The most important thing to sleep is to relax. Lying in bed, you can find a most comfortable and relaxing sleeping position without the formality of sitting in the classroom or office, and then fall asleep.
Method of isolating external interference -- sound, light, etc
There are many people who can't calm down because they can't fall asleep when they hear any sound or light coming into their eyes. In this case, we can use acoustic earplugs to block part of the noise, and use eye mask to block the light. In this way, if you can calm your mind, you can have a good sleep.
The method of smelling fragrance to help sleep
There are many fragrant plants that can help us relax our nerves and sleep. For example, jasmine, aloe, lavender, rosemary and other plants. If it's difficult to plant plants, it's OK to use a convenient and simple sleeping fragrance.
What are the causes of insomnia?
Drug cause
One of the side effects of many drugs is insomnia. The drugs that cause insomnia mostly contain amphetamine, aminophylline, ephedrine or caffeine. The patients who take general sleeping pills for a long time have less sleep than the general people. If they stop taking drugs suddenly, they may have nightmares during sleep due to rebound.
Body reason
Physical discomfort is also easy to cause insomnia. For example, the patients with rheumatoid arthralgia will be more difficult to fall asleep due to the pain caused by joints or nerves; the patients with cardiopulmonary disease are easy to sleep shallowly; the elderly with brain degenerative diseases often have insomnia; the patients with hyperthyroidism gland function are easy to fall asleep due to palpitation and so on.
Mental causes
Before falling asleep, you need to relax your body and mind, while excitement and anxiety are easy to cause short-term insomnia, mainly manifested as difficulty in falling asleep. But the mental depression or the long-term anxiety disease is easy to cause the long-term insomnia, the main performance is to wake up when sleeping, wake up too early and so on. Neurasthenia patients may be fretful because they remember all kinds of environmental stimuli they hear or see in various waking periods.
Environmental reasons
Insomnia is caused by physical maladjustment caused by changes in work or life. Changes in space, such as moving, traveling, taking a car or boat, changes in time, such as jet lag, night shift, staying up all night, etc., and other external factors, such as light, noise, etc., are mostly short-term insomnia, which will automatically adapt in the short term.
Reasons for lifestyle changes
Sleep problems caused by lifestyle changes are also common. For example, drinking coffee or tea before falling asleep, smoking a lot, being hungry or full, having strenuous physical exercise before going to bed and taking a long nap in the daytime.
A small method of self-regulation of insomnia before examination
The first method: after going to bed, turn off the light and lie down on your back, take three to five deep breaths, then imagine a white spot that is not too bright in the dark, and focus on controlling the white spot in the imagination to move slowly in a circle for 50 times, then change to slowly sketch the five pointed star track for 50 times. If you feel that the change is not significant, repeat the above mental exercise procedure several times, and then take two more deep breaths. Every time you take a deep breath, give yourself a hint that I'm asleep. This can play a role in inducing sleep.
The second method: lying in bed, do not have to deliberately sleep, let yourself in the state of unconsciousness. Don't pay too much attention to whether you fall asleep, you can think of something relaxing; tell yourself that you will succeed, without anxiety. Second, imagine yourself floating on the water and tell yourself, 'I'm comfortable now, and I'll be able to fall asleep soon.'. After having benign psychological suggestion, mood can relax, fall asleep also easy.