Stress causes insomnia

1. Insist on doing relaxation exercises, two to three times a day, for five minutes each time. The method is: sit on a chair, maintain the correct posture of the head and back, and then relax the muscles of each part of the body from top to bottom, in the order of neck, back, arms, legs and feet. The other method is to massage both sides. Feet: Sit on the mat and use your thumbs to make circular motions on the soles of your feet, massage the entire feet, and then gently pat the muscles of your feet and thighs.

2. Lie on the bed, cover your eyes with a folded towel, then relax your whole body and try not to think about anything. After ten minutes of doing this, you will become more energetic again.

3. Listen to relaxing music, such as "Blue Danube", "Hungarian Dance Music", "Purple Bamboo Tune" and so on.

4. Laughing healthy and happy is the best way to clear up your nervousness, and it is also a very pleasant way to vent.

5. Vitamin C is an ideal substance to alleviate daily tension. Taking an appropriate amount of vitamin C every morning and noon is very beneficial for you to maintain a good mood. Vitamin B can maintain mental balance. You can eat more foods rich in vitamin B, such as dried vegetables, animal liver, bread and so on.

How to improve insomnia caused by mental stress?

In a busy life, people have basic material and spiritual requirements, and these needs often cause a certain degree of pressure, which prevents some people from relaxing from the stressful work and life, and makes some people difficult at night. sleep.

Insomnia is not a single sleepless night, it also affects the next day's spirit, making people feel tired, unable to concentrate, and nervous because of worrying that they will not be able to sleep the next night. This is repeated into a vicious circle. If you have insomnia for a few days, the individual will feel that the task he faces is onerous, the difficulties cannot be overcome, and the spirit is under a state of tension. To treat and improve insomnia caused by tension, the following methods can be used:

(1) First of all, we must alleviate excessive emotional tension. Sleep is an active inhibitory process of the central nervous system. The inhibitory process produced in any cortical area spreads widely and spreads to the subcortical center before it can cause sleep. If you are overly nervous and anxious, after looking forward and looking forward, a strong excitatory focus will be formed in the corresponding area of ​​the cortex, which will interfere with the spread of the sleep-onset inhibition process, making it difficult to fall asleep. No matter how important exams , competitions, or other major events, after repeated and serious preparations, until the eve of the battle, you should fully believe in your work and preparations, strengthen your belief in winning, and do some relaxing sports or entertainment to make Relaxing the mind, eliminating all kinds of worries and distracting thoughts about success or failure, is an important prerequisite for a peaceful sleep.

(2) It is necessary to correct all misunderstandings about sleep and eliminate the fear of insomnia. Some people think that "if you lose too much sleep, you have to make up the time, otherwise it will affect your energy." This is unscientific. Many people have this experience. In wars or other very critical periods, even if they sleep less for a while, they will still feel energetic. This shows that people have great potential. Human energy and physical strength have a certain insurance coefficient. So even if it is difficult to fall asleep for a while, you should never worry; on the contrary, the more anxious, the harder it is to fall asleep.

(3) Some people still have concerns about dreams, thinking that dreaming is also "insomnia". This is a misunderstanding of dreams. Psychologists have observed and confirmed that in people’s sleep every night, there are always 5 to 6 periods of dreaming (called "dream sleep"), and each period lasts for 5 to 30 minutes. The special performance of dreaming sleep which is different from other sleep time is that the eye movement is obviously increased, and the EEG shows a low-amplitude fast wave pattern. People who wake up or are awakened during these special performances all say they are dreaming and their dreams are clear; while those who are not awake know nothing about dreams when they wake up in the next morning. Dream sleep time exists objectively. Psychologists believe that dreaming sleep is an important moment for organizing and storing information from the outside world and the body, and is an indispensable task for the recovery of brain function. Therefore, you must not misunderstand dreaming.

(4) Recognize the cause and relax yourself. To realize that your insomnia is caused by mental tension during the day, relax your body and mind in the shortest time.

(5) Evaluate yourself correctly. A lot of tension is caused by the failure to correctly evaluate your own behavior. Therefore, if you can look at your behavior from different angles, discover goodness, and see the strengths, strengths and achievements, you can make yourself feel better. Reduce tension.

(6) Look at the outside world objectively and learn to guide oneself. The world should be regarded as beautiful, and we should take a different perspective to look at the surrounding environment in which we live. Only in this way can we improve our mood and eliminate tension. Don't expect too much of others, and don't be too demanding on yourself. You must learn to manage your emotions by yourself, and you must also learn to "surrender" to others. Being able to put aside unpleasant things and maintain mental balance has wonderful benefits for preventing and treating insomnia.

(7) Use hypnotherapy to relax yourself before going to bed. There are a lot of relaxation hypnosis methods introduced earlier, you can try them, and you will surely receive unexpected results.

(8) In the case where the above methods are all ineffective, you can take some sedative hypnotics or placebo under the guidance of a doctor, and you can also receive better results.

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