Light a candle to help sleep
The way Taiwanese psychologists treat insomnia is to help you “turn off” the brain that runs wildly.
Light a candle to help you focus on the flame of a candle, the constant change of flame will make you feel deep relaxation.
Close your eyes and imagine the warmth of the light that fills your consciousness, which is peaceful, safe and soothing.
Take a deep breath for a few minutes and bathe in peace of mind (if you have distractions, open your eyes, re-gaze at the real flame, and close your eyes). When you are inner peace, slowly open your eyes and gently blow out the candles.
You are very relaxed at this time, you can go to bed.
9, dealing with the change of the bed can not sleep people Sleep caused by conditioned reflex, the root of the problem is the bed.
Guo Xi Heng Professor pointed out that changing the bedroom atmosphere, in a sense can eliminate the cause of insomnia a psychological barrier.
American sleep expert Veritas also developed a comprehensive technique for treating this type of insomnia:
To go to bed only when he is sleepy;
Bed only for sleeping;
Get out of bed and do something else in 20 minutes.
Go back to bed when you are sleepy (if necessary, get up again);
Set the alarm to wake you up every day-don’t stay in bed, don’t take naps during the day.
10. Farewell to Snoring
Professor Takawa, a team leader and air Force expert at the Air Force General Hospital, pointed out that snoring was not scary, and that the ensuing apnea and low-level ventilation were terrifying.
Snoring should begin with behavior and lifestyle adjustments, weight control is necessary, 70% of patients with snoring are overweight, and the degree of obesity is related to the degree of snoring. Sleep on the side, appropriate elevation of the bed and other adjustments is an effective way to avoid exertion and alcohol.
In addition, the placement of oral appliance helps to move the mandible forward, increasing the space of the upper airway. Sleep apnea is a major cause of cardiovascular and cerebrovascular diseases such as hypertension and coronary heart disease, and studies have shown that at least 30% of hypertensive patients are accompanied by sleep apnea, and that up to 50%~70% combined with sleep apnea in patients with cerebrovascular accidents.