Insomnia is one of the common clinical symptoms. Although it is not a serious disease, it hinders people’s normal life, work, study and health, and can aggravate or induce palpitations, chest numbness, dizziness, headache, stroke and other symptoms. Stubborn insomnia, bring long-term pain to the patient, and even form a dependence on sleeping drugs, and long-term use of sleeping drugs can cause iatrogenic disease.
Many people experience insomnia. Long-term insomnia will make people memory loss, lack of concentration, fatigue, will also affect people’s study and life to varying degrees. Modern medicine thinks: insomnia is common in certain neurosis, a few chronic disease also can accompany insomnia. The symptom of insomnia is difficult to fall asleep and sleep is not deep easy to wake up. Self-hypnosis therapy, simple and effective, has been praised by many medical experts.
Self-treatment for insomnia is as follows:
(1) Side lying and lifting method :
During my college internship, I couldn’t fall asleep on a night when I had trouble falling asleep. Inadvertently, I raised a hand against the wall, gently knocked on the wall beside the bed, and slowly let the mood calm down, gradually into dreamland. Since the sound of knocking on the wall can disturb the rest of others, I tried to raise a hand when I fell asleep, which also had a good hypnotic effect. This method is: Lying on the side, the whole body should be relaxed as much as possible, with the elbow as the fulcrum, lift the forearm, and straighten the wrist naturally, do not use force. Forearm does not have to rely on, so the effect is not good.
Raise the forearm of one hand when lying on your side, leaving it unsupported, and your attention will be focused on that arm, consciously or unconsciously, which in a sense relaxes the brain. In addition, the relative natural relaxation of the arm will also have an adjustment effect on the corresponding meridian. That may be why raising your hand promotes sleep. But lifting to promote sleep has its limits. You can’t put your hand out when it’s cold.
(2) Recall method :
Everyone of us has experienced that when you fall asleep after a very tired activity, you have a mental picture of the activity you did before you fell asleep. I often have this feeling before I fall asleep, that is, when I am awake, when I think or mention a very familiar person or event, a clearer picture will appear in my brain, which is stable. Before falling asleep, when there is no subjective activity, the brain often flashes pictures of familiar or unfamiliar people or things. These pictures are unstable and they change slowly. When this happens, it’s easy to fall asleep.
Inspired by the above phenomenon, I wondered: could subjective replay of the day’s experience also help you fall asleep? Practice is the criterion to test the truth. Therefore, when I encounter insomnia, I actively recall the experience of that day in reverse. As expected along with the recollection own mood will slowly calm down, gradually will fall asleep.
When using recall method to induce sleep, we should grasp a principle, that is: let nature take its course, try to do “not pursue, not control” the details of recall. Otherwise, trying to think of a problem while recalling it will make it harder to fall asleep.
The use of recall method to induce sleep is based on their experience before falling asleep, although the mechanism is not clear, but it can be confirmed that this induced recall, in a sense, also played a relaxing role on the brain. Imitate the natural process and you will get the effect similar to the natural process.
The disadvantage of recall method : 1. This method does not work well for people who suffer from insomnia due to pain; 2. A bad command will have the opposite effect.
(3) Meditation method :
Inspired by Qigong exercise, when conditions permit, I often prepare for sleep by sitting still. Method is: before sleeping cross-knee sit-in, two hands overlap place before lower abdomen, do not adjust posture and idea painstakingly, adjust the body to a comfortable posture only by feeling. Treat the activity of thought that occurs in the mind with an attitude of neither seeking nor restraint; Try to be “come and don’t refuse, go and don’t stay”. You can sit for as long as you want, five minutes, ten minutes or more, as long as you’re calm. When the mood calm down, then lie down to sleep.
We all know that Qigong can cure health, meditation is a method of self-regulation, long-term adherence to the body balance will be beneficial to adjust.
(4) Self-massage method :
“Self-acupoint massage” can not only induce sleep, but also has a very good effect on the treatment and relief of some chronic diseases. It is also a good way to induce sleep in people who have difficulty falling asleep after waking up.
In fact, many people suffering from insomnia are afraid of insomnia before falling asleep, fear of insomnia this bad psychological reaction itself will make the brain stress, the result is more afraid of more sleep, this vicious circle will often aggravate insomnia. Some people realize this and force themselves to think nothing while they sleep. Nothing! You don’t really think about anything, you just think about it. Only by shifting your mind to the point of neither forcing nor giving up can you break out of the cycle of “forcing” yourself to sleep. All the above methods have done this to some extent.
Self-hypnosis is a powerful psychological tactic that can directly affect our subconscious mind and make a big difference in our words and deeds. Soliloquy is a form of self-hypnosis, so we must carefully monitor the messages we send unconsciously to the unconscious. Those who use self-hypnosis will be able to give full play to their potential and constantly conquer new areas for themselves