I had severe insomnia for several years, but now I have fully recovered and can almost lie down and fall asleep.
In order to give more help to friends who are looking for a way to insomnia, I hereby summarize this article, which is my heartfelt words after recovery, and also contains the essence of my reading of many professional books and papers.
<h1 class= "pgc-h-arrow-right" > personal background</h1>
Describe my previous insomnia, in my 20s, when the entrepreneurial operation of a new project development is very good, the prospects are also considerable, because young, inevitably some smugness, even so high, no day and night thinking about how to quickly become bigger and stronger, do not know because of excessive thinking or nervous excitement, there are two nights all night can not sleep, the brain's ideas can not stop at all, drowsy during the day, but at that time did not pay too much attention to the heart, thinking that as long as the back does not want to think about these problems, Just make up for it.
Because I didn't sleep for several consecutive nights, the body was too tired, so I went to bed at 8 o'clock in the morning on the third day (usually I went to bed after 12 o'clock), and as a result, I still had all kinds of thoughts in my head after going to bed, Whimsical, not controlled at all, I couldn't sleep over and over, and even I was sweating, the time passed like this minute by minute, and then I may have struggled and tired, and I barely fell asleep until 5 a.m., and I woke up again at less than 8 o'clock.
Then the heart began to panic, nervous and afraid, wondering what was wrong with him? Why can't I sleep? I began to be anxious, loss of appetite, no energy to do things, will not be happy, every day is around insomnia, online check various information, search everywhere how to treat insomnia. Seeing people who write about their insomnia for decades and decades, I despair! I feel like I'm just like them. My life is over! Then look for all kinds of folk remedies, soaking feet, exercise, milk, meditation, as long as it is useful to try, do it early at night, lie in bed early and go to bed, but still fail!
One night I forced myself to sleep by drinking, woke up at 3 a.m. and couldn't sleep again, and I had a complete breakdown. There was even a moment when I felt that there was really no point in being alive, standing in front of the floor-to-ceiling window of my home, looking at the lights of all the homes outside that were basically extinguished, I was particularly envious of those who could sleep peacefully, even if they had nothing, as long as I could get a good night's sleep every day, I would be satisfied.
Later is the continuous search for medical advice trip, the Department of Neurology of Psychology Cardiology and Chinese Medicine department have gone to hang up, the department of psychology queued for an hour to go in for less than ten minutes to come out, simple questioning and guidance on the prescribing of sleeping pills, Chinese medicine to take the pulse and then prescribe medicine, but also did a lot of examinations, the results did not have any organic problems.
Holding a bunch of medicines back, I can only smile bitterly, I am only in my 20s, do I have to take sleeping pills for a lifetime? Sleeping pills do allow me to sleep well for a while, but because it is not natural to fall asleep, and there is always a sense of guilt in the heart, there is still trepidation during the day, if you do not eat, you will lose sleep all night, and the physical symptoms are becoming more and more obvious, start to panic and night sweats, heavy head during the day, tight head, inability to concentrate, memory decline, digestive system problems, chest tightness and bloating, and always nausea and vomiting at night, every day in the torment, be anxious, a burst of panic, do not want to do anything, Even at one point, he could not find the joy of life, and he also had a depression test during the period, and the hospital diagnosed it as mild depression.
But fortunately, I did not believe that I was depressed, because in this process, I had two days to sleep well, naturally fell asleep, the next day was particularly happy, it can be said that ecstasy, the mental state during the day everything is normal, I concluded that I appeared anxiety and depression, just because I was too concerned about sleep tension and sensitivity caused, so my medical process was relatively short, fortunately I realized that Western medicine could not solve my problems.
The above is my personal experience, the process of improvement I will not describe one by one, too lengthy, the next talk about my experience and experience of getting out of insomnia.
<h1 class= "pgc-h-arrow-right" > my understanding of insomnia</h1>
During my insomnia, I read a lot of books and medical records, including their coping methods, and I also talked about my own opinions.
Why do we have insomnia? The human body has two sets of nervous systems, one is called animal neurology, which controls the movement of our limbs, which can be controlled by our rationality, and the other is called the autonomic nervous system, which is in charge of our sleep, the movement of internal organs, the secretion of hormones, sweat glands, etc. This is not under our rational control. Why we have insomnia, is because of the autonomic nerve disorder, it can be said that once the human autonomic nerve disorder 90% of patients will insomnia, because at this time the brain's excitement and inhibition function has been disordered, resulting in us should not sleep when we should sleep, should not wake up when we should not wake up.
So first of all, we must clearly realize that the root of insomnia lies in your deep anxiety and fear, excessive attention to sleep, and thus disturb your autonomic nerves, as long as it is long-term insomnia is most likely because of neurological disorders. We must recognize the fact that neurological problems come quickly and want to recover very slowly, and because of the different constitutions of individuals, everyone recovers at different times.
<h1 class= "pgc-h-arrow-right" > the terrible thing about insomnia</h1>
It is reasonable to say that people's ability to recover is very strong, and neurological disorders will slowly improve and recover through the repair of our body, but it may take a little longer.
But the fact is that once many people suffer from this disease, they may not get better for several years or even more than ten years, and it is better to live in the torment of symptoms than to die, and I believe that there are not a few people with insomnia for more than a few years and more than ten years.
This is to say about the terrible point of neurasthenia disorder, a called suspected disease quality, the general patient is tormented by symptoms, psychology will become extremely fragile, began to tangle with the symptoms themselves, began to suspect that they have a disease, for example, I began to insomnia when I was very panicked and anxious, because the head was heavy to pat the head CT, because the palpitations then thought it was a heart problem to check the heart, etc., some patients manifested as tachycardia, gastrointestinal peristalsis abnormalities, constipation, etc., the cost of the examination alone may reach tens of thousands of thousands, Money is spent, but the problem can not be found at all, how can the functional disorder be poor, I do not know that the more this is done, the more it will aggravate the disease.
There is also a terrible point called mental fixation, that is, the patient's attention will be attracted by the symptoms, so that every day will think of the symptoms themselves, over time will form a mental fixation, the subconscious will release signals, may have been good long ago, but still by the subconscious mind dominated, thus falling into the symptoms, for a long time it is difficult to extricate themselves.
For example, at the beginning of my insomnia, I especially want to talk to others about my symptoms, but in fact, normal people are difficult to understand us, they will say that you are too much or you are too stuffy, that is, the psychology is not optimistic, etc., at this time we will feel lost and painful because others do not understand, so my first suggestion is not to discuss your condition and symptoms with others, they will not understand, but deepen the subconscious spiritual solidification. As mentioned earlier, I made a lot of attempts before going to bed at that time, such as listening to music, soaking my feet in warm water, drinking milk, etc., and now I think that these should not be done, because the symptoms have not improved at all, but I am constantly reminding myself that I am an abnormal person, and I have insomnia every day.
<h1 class= "pgc-h-arrow-right" > talk about recovery methods for insomnia</h1>
1. Cure the heart
2. Cure the body
Insomnia itself is not terrible, what is terrible is that under the torture of a series of symptoms that follow, the hypochondria of the patient's fragile psychology and the mental fixation caused by excessive attention are the most terrible.
<h1 class="pgc-h-arrow-right" > specifically:</h1>
1, must be regular work and rest.
Because of insomnia, our biological clock of work and rest has been chaotic, but we can't be chaotic, we must stipulate the time to sleep and the time to get up, no matter whether there is sleep that night, how to sleep, we must strictly follow the schedule. Many patients will appear, do not sleep well at night, sleep during the day, do not know that the nerves are disordered, even during the day may not be able to sleep, but disrupt the rhythm of life is already disordered nerves can not find the law, think well is impossible.
2, do not give up the normal life.
At the beginning of my insomnia, because the symptoms were too painful, and I didn't know anything about it, the blind feeling may be caused by work pressure, and there was a tendency to escape in my heart, so I took half a month's leave. In fact, there was no bird use at all, but it aggravated the symptoms, and I stayed at home as a whole, focusing more time on the symptoms, and even developed social phobia. So don't give up normal work and study, just do what you want, and go to work to learn with symptoms.
3. Talk about sleeping.
Sleep itself is a natural problem, just imagine if we have paid attention to how we should sleep better when we are normal. So from now on, please throw away all methods and external objects that help you sleep.
When I realized this problem, I threw away all my Western medicines, listened to soothing music before going to bed, soaked my feet in warm water, drank milk, and so on, and did not do the habits that I did not have before, returned to the most natural state, what to count when sleeping, what to sleep, what to do, what to think, how to think, if fear makes him afraid, if anxiety makes him anxious, how to sleep comfortably, what auspicious lying down, etc. Do not try, this is not a normal state at all.
If insomnia makes him insomnia, he works normally the next day. You must know that insomnia will not die, but people are uncomfortable, if this state is maintained for a month, we will maintain it for a month, if it is two months, then we will accept it, even if it is a lifetime. It's not going to happen again and again.
4, let's talk about the brain cognition problem.
There are many patients who have a feeling that they can't sleep all night when they are at their most serious. In fact, this is pure nonsense, and our feeling itself is a very ridiculous thing. Our brains are very good at deceiving us, so here's one of the most important realities that insomniacs must recognize, and that is that our real sleep time is much larger than the amount of sleep time we perceive. This sentence was mentioned when I watched Morita Therapy, and it greatly inspired me.
Finally, I would like to tell you that insomnia can definitely be restored, as long as the scientific method is taken, the wrong cognition is updated, anxiety and insomnia can be cured without medicine, generally speaking, as long as the method is appropriate, 2 months is enough to improve.
I'm Hong Wei, focusing on sleep research
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