Most people can't sleep, not because of neurasthenia, and have little to do with their own constitution, but really just because they think too much before going to bed.
Check on the Internet, basically these methods: a cup of hot milk before going to bed, a hot bath, meditate for ten minutes, go to bed half an hour in advance, play soft and ethereal music to do meditation, use exhalation for 3 seconds, hold your breath for 5 seconds, exhale for 7 seconds, feel that you don't want to sleep on the way to get up, sleepy and go to bed again...
However, after using these methods, I found that I still could not sleep!
I myself have found a method that is currently effective for me based on my own experience.
My secret is to solve bedtime fragmentation and cranky. Well, this is just a term I coined myself, I will explain this symptom in detail below, and when you understand how it works, you will understand how to solve it.
In this network era where information is too flooded, everyone who uses mobile phones or computers is suffering from low intensity and high density stimulation from morning to night, if it is good during the day, it is easy to ignore these stimuli when doing the right thing. If you receive too much stimulation at night before going to bed, by the time you actually go to sleep, the brain is used to being constantly stimulated by information (you can also understand it as an addiction), and the brain will subconsciously automatically create information to cause stimulation! I dare to pack tickets, in this network era that has to bear a lot of information bombardment every day, the vast majority of young people on the Internet must have such a habit: they are used to thinking about it before going to bed. What is a low-intensity, high-density stimulus? What is information bombardment? For example, in the previous Wang Baoqiang incident, your mobile phone jingled a prompt, open a look to push you is the title is "Ma Rong insider, bed photo exposure". You don't want to see it, you clicked off, and in the afternoon it was a ding, and you who had obsessive-compulsive disorder clicked to take a look, "Ma Rong was shocked to expose Wang Baoqiang's derailment first, and the community raised three female college students!" "For example, you brush zhihu, one minute you are still watching professionals analyze the main reason for the famine in North Korea is the collapse of the Soviet Union, north Korea's insufficient oil imports, the next minute is a boy asking for help, the woman and the male girlfriend ambiguity I should not forgive her, and the next minute is how to evaluate Atangge's new movie mummy... Before these things, there was actually no clear logic, they were not related to each other before, bits and pieces, I have experienced the harm of receiving information bombardment for a long time, that is, when thinking, there are often illogical, even meaningless jumps, and after getting rid of these stimuli, my brain will subconsciously create its own stimuli to satisfy this addiction! Most people, including me, already have this habit: when it's time to go to bed, they should clear their brains and sleep until dawn, but they keep putting trivial things in their brains. That is, to keep thinking, to keep thinking, to think excitedly, to think restlessly. This is the root of insomnia!
I'll take myself as an example and tell me what I thought about before I went to bed last night. It's all real mental activity. Wow, the undead of Diablo 3 don't have to go online until the 29th, and the pricing is not expensive, so should I buy it or not? Forget it, or buy it, but how will I open up the wasteland when the time comes? The Internet says that pet streams are the most powerful, so choose this genre! Eh, speaking of my mouse is also broken, it is time to change a new mouse, what mouse is good to choose? Recently, I often watched so-and-so's live broadcast, so I went to his peripheral store to buy it. I'm not an e-sports player either, just pick two or three hundred. Since you have changed the mouse, why not change the keyboard? Often see the recommended mechanical keyboard on Zhihu, I often type must change a good feel, so the question is which price to choose? Fitness today is so sore... Tomorrow is simply lazy for a day, just one day, my diet should also be changed, tomorrow I have to reduce protein intake... Speaking of my favorite water vegetable Li has not been released for a long time, I like this kind of appearance and its simple heart and its evil girl, hehe. However, Aso seems to have another infantry film out, it is a pity, she looks so beautiful, that is, her voice is too hoarse...
Often once I start thinking about the first thing, the irrelevant things that follow come out one after another, and the more I think about it, the more excited I am, especially when I think of the last thing... Hey, eh, why are you on your pants again? Why should I add another one?
Tell me, how can you sleep well, even if you fall asleep, how can you sleep well? Okay, here's the workaround.
My method is simple and effective, and does not require you to reduce your dependence on mobile phones, nor do you need to painfully uninstall Zhihu or those information supply platforms. The way to do this is to pull it back as soon as you find that your mind is starting to wander when you sleep. The specific operation is: lying in bed at night, you will definitely start to think about what fun things happened today, as I described. Once your attention becomes distracted, remind yourself decisively, such as saying, "Don't think about it, in your head," and then refocus your attention. Maybe the next minute, maybe the next second, new disturbing thoughts come up again, don't be anxious, don't have to be angry that your self-control is so poor, you just need to gently remind yourself again, "It's time to sleep, don't think about it." If more thoughts come up, keep reminding yourself not to get into trouble. One of the easy failures of this approach is that you need to remind yourself that you concentrate too many times, and may produce impatience, and once you lose your mind ten times, you have to refocus your attention ten times. Therefore, you must remember that you are just an ordinary person, you are not an old monk who sits still, and you do not have to force your heart to stop the water, as long as you do it every time you walk your mind, remind yourself, and then pull your consciousness back and concentrate on one point, and you can naturally fall asleep.
I was exactly like this last night, just like I described earlier, all kinds of ideas came up in my head, if it was an ordinary person, I guess tonight was another sleepless night, right? But as soon as an idea came up, I reminded myself not to think about it, and in the end I didn't know that when the first thoughts came up, I was already asleep sweetly. It's like driving a leaky ship, there is constantly seawater gushing up to the deck through the hole, as long as there is a little water, you will not tire of cleaning up a little, if left unchecked, the water will only increase.
Finally, to sum up: most people have insomnia because they are accustomed to information bombardment, and the brain subconsciously generates information to stimulate themselves before going to bed. The solution is: every time the brain thinks of something new, remind itself to lose its mind and pull the attention back. Ten times the mind wanders, then remind yourself ten times. Eventually you'll fall asleep calmly and with a beautiful morning, your eyes slightly open, and you'll see the sun gently pouring into your room, the birds singing outside the window, and the air full of hope. "A good day has begun." You'll be muttering to yourself in your head.