Inscription: From severe insomnia to good quality sleep, these three bedtime “tips” made me no longer rely on drugs How can we get better sleep from severe insomnia to deep good sleep
I used to be a patient with severe insomnia and depression for more than ten years. Looking back on the days of insomnia in the past is really unbearable. I have suffered great mental and physical damage. They are all black, their faces are yellow, and they are groggy every day, and their minds are not clear.
At that time, the impact of insomnia on my body and mind was really too great, and it was like a completely different person. Depressed spirit, yellow face and thin skin, mood becomes very easy to be irritable, poor tolerance for things, uncontrollable sulking, tantrums, loss of appetite, frequent heart palpitations, I don’t want to experience it again in this life . During that time, I took a lot of medicine, tried acupuncture and physiotherapy, and the effect was a little bit, but they were all temporary but not the root cause. .
Speaking of this is naturally not to tell my friends how hard I have suffered in the past, because of the hardships I have endured, I believe all of you who are going through are well aware of it. What I want to share here is how I overcame insomnia and finally got off my meds.
Because of my insomnia, I have been paying attention to and learning about insomnia over the years, and I have almost become half an “expert”.
I used to think that my insomnia was the most serious, and I thought that insomnia was only a case of a few people. After understanding, you will find that insomnia and various sleep disorders are really too common in life, and there are too many people who have insomnia and sleep well.
I am very fortunate to come across the book “Emotional Self-Saving” when I was most confused. I get a lot of inspiration and benefits. The book says that more than 80% of insomnia is caused by psychological reasons. This shows an important problem. Compared with drugs and other methods, psychological adjustment and changes are the right medicine
Blindly thinking about getting rid of insomnia by taking medicine or external means is ultimately futile, or even the opposite. Of course this is just my personal opinion.
Now that I’m completely free of insomnia and sleep better than when I was good, it’s not that I’m sleeping longer or faster than before, these are not measures of good or bad sleep.
In the words of “You Are Your Own Psychiatrist”, the real good sleep is the depth and quality of sleep, not the length of a time concept. Sometimes 4 or 5 hours of sleep quality requires Much more than 8 hours of sleep.
The real good sleep is not that you fall asleep when you fall out of bed, and you will not wake up in the middle of the night or dream. These are all misunderstandings, because these are all subject to change, nothing is constant, and everything is impermanent. What is really good sleep? Even if you don’t fall asleep quickly, even if you wake up in the middle of the night, you can maintain a normal mind, accept the moment, keep your inner peace, and not fall into irritability and anxiety. The foundation of good sleep.
Well, after talking so much, I will stop talking nonsense. Next, I will quickly share with my insomnia friends my three key points for curing insomnia.
1. Observation of breath before going to bed
This method is very important. It can be said that this method is a very key factor in curing my insomnia. How to practice?
When we lie down in bed, we can lie on our side, focus on the nostrils, and continuously observe (aware) the breath coming in and out of the nostrils. Special emphasis is placed on not letting yourself fall into any thoughts, associations, and judgments. Be aware of your breathing unless you are asleep.
Remember not to pay attention to sleep, to look for sleep, not to reject any thoughts, not to reject any feeling, just observe the in and out of the breath.
If you still have doubts, you can refer to the book “Emotional Self-Help”.
2. Be good at soothing yourself and not resist insomnia
The book “You Are Your Own Psychiatrist” talks about a very important phenomenon of self-psychological suggestion. People with insomnia are afraid of insomnia and worry about insomnia, so they will have more insomnia. This is the result of constant self-reinforcement and suggestion.
So, correct your misunderstandings. If you can’t fall asleep in the moment, you can’t fall asleep. Accept the moment, and when your body needs it, you will fall asleep naturally when you can fall asleep. Don’t stress yourself out about “can’t sleep”.
Another thing is, don’t watch the time repeatedly. Frequent watch time will make you have a lot of negative thoughts, such as “No, it’s so late, I can only sleep for 5, 4, 3, 2, 1 hours. As a result, we will completely collapse.
3. Regular work and rest, keep exercising
When I had insomnia, in order to let myself sleep well at night, I couldn’t sleep at noon. In fact, many friends with insomnia also have this situation. Don’t do this, it will increase our attention and obsession with sleep at night. So, keep your old habits, keep your old routine. Another very important point is that it is best to maintain moderate exercise for more than half an hour in the morning and evening, preferably outdoors, such as brisk walking, jogging, cycling, skipping and so on.
Insomnia is not scary, what is scary is our fear, fear and misunderstanding of it, and what is even scarier is our wrong and bad mentality. This mentality is the crux of our insomnia. As long as this mentality changes, Even if insomnia occurs in the future, it is only an occasional situation, and we will not care about it, and there will be no persistent and stubborn insomnia symptoms. I wish you all a good night’s sleep!
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