How can high school students get out of sleep sensitivity?

How can high school students get out of sleep sensitivity?

Teacher Yang:

Hello! I am very glad that you can read my letter.

I am a high school re-education student. I have a very good academic record. I have been worrying about one thing for more than a month. I have always been particularly sensitive to naps. I think that if you have a bad nap, it will lead to dizziness in the afternoon and affect your learning. Nap is not good, and it will be tense throughout the afternoon and even at night. Now I have changed to a new environment. I left home for the first time to study outside, and it is even more difficult to take a nap. I had a nap at noon because of nervousness, and my dreams were full of problems. I have been afraid of this phenomenon since then. Now I am very nervous at noon or at night, almost a month or two. I often go to class and can't concentrate on listening. I am thinking about these things, and my studies have dropped a lot. I wondered how I slept last night or at noon. I thought that I didn’t sleep at night or I didn’t fall asleep at noon. I want the end of the world to come. I am upset, my concentration is not concentrated on my studies, and I am particularly anxious. So I ask you for help. How can I get out of it completely?

This classmate:

Hello! As you said, I was too concerned about taking a nap, worried that I couldn't sleep, and I was afraid that it would "cause the afternoon to become dizzy and affect learning." So there was "the whole afternoon and even the evening will be tense." One of the easiest ways to change this situation is to put your limbs in the most comfortable position before going to bed, to feel the feeling of relaxation, let the brain think or remember anything, don't force yourself to fall asleep, and don't Force yourself to not want anything. When you no longer force yourself to fall asleep and no longer suffer from insomnia, the excitement of negative emotions will gradually weaken, and the "vicious circle" will be broken, and the state of falling asleep will naturally improve.

Secondly, for the problem of worrying about not being able to sleep at noon, as long as you are lying in bed quietly and closing your eyes, you can achieve the same effect as sleep, and it will not affect the study in the afternoon or even at night. Instead, you fall asleep; in addition, as long as you lie in bed in a relaxed state before going to bed, close your eyes, put your limbs in the most comfortable position, and feel the feeling of relaxation. This lying on the bed, its effect is almost the same as sleep, on the one hand, the brain can smoothly complete the adjustment and recovery, on the other hand, the physical strength will be quite restored. In fact, the lunch break in this way will not affect the study and work in the afternoon, so you don't have to worry about it, but you should invest in learning with a mind and behavior that you don't care about.

Third, adopt the relaxation training method. 1 stick to the idea of ​​law. Lying on the bed, the eyes are slightly closed, focus on the hands or feet, the muscles of the whole body are extremely relaxed, and the feeling of relaxation of the muscles is felt by the heavy feeling of the hands or feet. The more severe the muscles are, the more relaxed the muscles are. Slow, even, deep breathing. Do not think about anything during practice, and you can't leave the heavy feeling of your hands or feet. Once you have thoughts that are not related to relaxation training, you should stop immediately and turn your attention back to the experience of heavy feelings. This method can generally fall asleep during practice. 2 music hypnosis. Lying in bed to listen to soothing folk music, light music, or lullaby, can make the mood calm, relaxed, quiet, and then achieve the purpose of falling asleep. For example, "Fantasy Song", "Li Hypnosis Song", "Silver", "Sleeping Sea", "The Dream of the Wave", "The Night of the Grassland", "The Dream of the Moon", "The Night of the Spring of the Birds" and so on. 3 words meditation. After turning off the lights, lie down on your back and do a deep inhalation, then slowly exhale. When exhaling, the word "sea" is silent. When inhaling, the "empty" is so down, and the thought will enter a state of relaxation, so sleep will come. 4 Imagine the relaxation method. After turning off the light, take the supine position on the bed, do 3-5 deep breaths first, then imagine a warm water flowing over the back of the head, over the shoulders, so that the whole body and mind are bathed in it, or imagine floating on the warm water surface. Feel a comfortable, comfortable, enjoyable experience, or imagine lying on a soft, fluffy beach, illuminating the warm and hazy sun, making you feel comfortable, relaxed and natural. In the process of imagination, I continue to use my inner language to tell myself: "I am very comfortable, very comfortable,..." "I feel that enjoying in such an environment is wonderful, wonderful,...". After a benign psychological suggestion, the emotions will relax and it will be easier to fall asleep. 5 self-healing massage method. Take off your coat, sit on the bed, mix thoroughly, breathe, eyes closed slightly, the palms of the hands are relatively hot, then alternately rub the arms, 10 times left and right; hands rubbing the face, auricle, neck, pulling the earlobe 10 times; 30 teeth; use the thumb to rub the nose 20 times, use the double-finger tip to comb the scalp 10 times; chest, abdomen, press the waist 10 times each; hands rubbed legs, knees each 10 times; 50 times each. Half an hour before going to bed for this massage, once again, the blood circulation is accelerated, the whole body is comfortable, and the effect of promoting sleep is achieved.

Fourth, make self-suggestion, for example, lie in bed in a relaxed state, close your eyes, put your limbs in the position where you feel most comfortable, let the whole body relax, take a deep breath 3 times, listen to the faint sound of breathing, to be completely After quiet, I slowly said to myself in my inner language: I am very tired and very tired now... very tired, I have to be very heavy and heavy like my legs and body. It is very heavy, I have very heavy eyelids. Very heavy... very heavy, I am already powerless, I want to sleep, sleep... sleep! Then you will accelerate to sleep.

Fifth, use spare time to participate in sports with a large amount of exercise, which can release stress and promote sleep.

Sixth, lie in bed in a relaxed state, close your eyes, put your limbs in the most comfortable position, let the whole body relax, listen to some tuneful, slow-paced light music, or learn to listen to the sounds of nature, such as: rain Sound, insects, etc., help you relax your tight nerves and anxiety, nervous mood, and then speed up the sleep.

Now let me tell you how Morita therapy can regulate insomnia: First, you must have a correct understanding of insomnia itself: As we said before, each of us will encounter some confused things in our lives more or less. Insomnia is a normal phenomenon. So when insomnia occurs, we should not force ourselves to overcome insomnia as soon as possible, because the harder you work to overcome, the more concentrated your spirit is, the more excited you are, and how can you sleep when you are excited? Therefore, our correct attitude is to treat insomnia with a calm attitude, accept insomnia, or even enjoy insomnia, not to think about it, not to care about it, not to take insomnia seriously, then insomnia will not become a problem that traps you. .

Secondly, it is necessary to know the law of sleep: sleep is a natural physiological phenomenon, it has its own set of rules to let each of us fall asleep, so when you are troubled and can't sleep, you don't have to worry about sleeping at all. No problem, as long as you lie in bed and close your eyes, sleep will naturally lead you to fall asleep. That's why I will not think about it at the end of the previous article, and I don't care about it. Of course, the length of time to go to sleep varies from person to person, but whether you are long or short, you just have to remember not to take care of it, not to think about it.

Once again, it is necessary to know how long the length of sleep will affect people, because we often worry that the important reason for not being able to sleep is that fear of not sleeping will produce tomorrow's work, study and health. Bad influence. In fact, in terms of sleep time, the length varies from person to person. Some people need to sleep for 10 hours at night, but they have spirits during the day, but some people only need 4 hours, and even more than 2 hours is enough. It is. However, after scientific research, an average of 5 hours of sleep per day is enough for an adult, so even if you don't sleep for 5 hours at night, it doesn't matter, because you can have a lunch break at noon the next day. As for the impact on health, it can be summed up in one sentence: no one in the world has ever died because of insomnia.

Finally, it is best to have a certain time rule for sleep. Don't sleep at 12 o'clock this evening, sleep at 2 o'clock tomorrow night, and sleep at 9 o'clock the night after tomorrow. There is also the need to get up in the morning. When you are fine, especially during insomnia, don't lie in bed during the day. Instead, you should work on the job, learn on the study, and go to bed at night when you sleep.

The above four points, if you can deeply understand and insist on using, then it will definitely help your insomnia.