For many modern people, there will be insomnia. Is it very hard to toss and turn at night? So how to regulate insomnia? Insomnia is mainly manifested in sleep difficulties, sleep maintenance disorders, early wake-up and so on.
Some studies have shown that insomnia will become impatient, fearful, nervous, and inattentive for one week. In serious cases, disorientation or ataxia may occur, and severe mental disorders such as hallucinations and delusions may occur. Continuous insomnia can also make people depressed or unable to maintain vigorous energy during the day, thus affecting social functions.
It has been found that the scores of somatization, interpersonal relationship, sensitivity, depression, anxiety and other factors in the symptom self-assessment scale of insomnia patients are significantly higher than those in the normal control group, indicating that psychosocial factors are closely related to insomnia.
Because psychological and social factors are one of the main causes of insomnia, it is of great significance to do a good job in psychological and behavioral self adjustment to improve insomnia. Here summed up several ways to overcome insomnia psychological adjustment, you can see;
1. Keep a good attitude of optimism and contentment. Have a full understanding of social competition, personal gains and losses, and avoid psychological imbalance caused by setbacks.
2. Establish a regular one-day life system to keep people's normal sleep wake rhythm.
3. Create a conditioned reflex mechanism that is conducive to sleep. If you take a hot bath, soak your feet, drink a glass of milk, etc. half an hour before you go to bed, as long as you stick to it for a long time, you will establish a 'sleep conditioned reflex'.
4. Moderate physical exercise during the day helps you fall asleep at night.
5. Develop good sleep hygiene habits, such as keeping the bedroom clean, quiet, away from noise, avoid light stimulation, etc.; avoid drinking tea and alcohol before going to bed.
6. Self regulation, self suggestion. Can play some relaxation activities, can also count repeatedly, sometimes a little relaxation, but can speed up sleep.
7. Limit the daytime sleep time. Except that the elderly can take a proper nap or take a nap in the daytime, they should avoid taking a nap or take a nap, otherwise they will reduce the sleepiness and sleep time in the evening.
In addition, for some of the more serious patients, should be under the guidance of doctors, short-term, moderate dosage of sleeping pills or small doses of anti anxiety, depression agents. This may lead to faster and better therapeutic effects.