When Gu Ailing shared the secret of his success, he said, "The secret substance is to sleep 10 hours a day. "Sleeping for a long time, the better the quality of sleep?"
Adequate sleep can better ensure energy and physical strength. If you can (subjectively assess): the next day mental state is good, happy mood, comfortable body, concentration, high work and study efficiency; do not bother with sleep (state), do not care about sleep (time), do not pay attention to sleep (quality); fall asleep naturally in a relatively short period of time; sleep state is stable all night, why bother with sleeping for a few hours?
The American Sleep Association's 2017 Sleep Quality Recommendations examines indicators of sleep quality (objectively quantified):
a. Be able to fall asleep within 30 minutes
b. Be able to fall asleep again within 10 minutes after waking up in the middle of the night (including going to the toilet)
c. Wake up more than 5 minutes per night no more than once
d. In bed, 85% of the time is sleeping
Comparing your sleep for two weeks to nearly two months, as well as your usual mental state, there will always be poor sleep, can't sleep, irritable and irritable, how to treat and treat it more effectively?
Perceptual cognition, overcome the fear of insomnia
The book "Emotional Self-Help" mentions: Insomnia is not terrible, what is terrible is our anxiety about not being able to sleep, and what is even more terrible is the fear of insomnia caused by our mistakes and bad mentality. Insomnia, in fact, is the subconscious mind's intimidation of the consciousness, to some extent, it has a strong psychological cue effect, just like the "Murphy's Law", the more you worry about insomnia, the more insomnia.
Yes, the pain of insomnia is more artificially created, and the suffering you are suffering now is the sleep shackles you created for yourself in the last moment of "not knowing, not knowing".
To dispel the fear of sleep, no matter how long you have not slept well, you need to establish this perception in your mind (often hinting to yourself): I will definitely sleep well! Sleep is my instinct, not the result of hard work, and as long as I maintain equanimity, sleep will happen naturally and get better and better. Believe in the power of believing!
Rational thinking, do not agree with any thoughts in sleep
A friend with anxiety insomnia told me that the reason why she did not sleep well was that the upstairs was too noisy, and there was a little movement, so she thought about it and thought that the neighbors targeted her and deliberately let herself sleep badly.
The sound of creaking chairs moving, the sound of stepping on the steps, and the sound of sounds, she will involuntarily have some automated thoughts: the upstairs is not to let me feel better, and the corresponding emotional reactions: hatred, disgust, upset, body heat, etc., and then produce the behavior of turning over and not being able to sleep - insomnia.
It's not hard to see where insomnia is headed: automated thoughts — bad emotions — behaviors. When a negative thought arises, identify with the idea, follow it, and then there is a series of problems. So no matter what kind of thoughts you have in sleep, it's about sleep itself, it's about studying and working, it's about relationships, whatever it is, you don't agree with it, you don't take it seriously, you ignore it, you don't care about it.
There is no sleep and no insomnia in the world, no doing anything for insomnia, not giving up anything for insomnia, just "not being moved."
In practice, block the wild thinking and focus on the center of gravity
Whether it is sleep, life, or any other thing, only by grasping the center of gravity can we not be disturbed by distractions and continue to develop healthily. Our human center of gravity is the present, focusing on the present, the disturbances will be automatically solved, continuously with the present, and wisdom will be automatically generated.
The tool of focusing on the present moment - breathing, the method of contemplation, by observing the breath to establish the self-balance of emotions, is also the role of purifying the heart, in the breathing of the mind, there is no longer with sleep, anxiety and insomnia, there is no further entanglement, participation, cut off the wild thoughts, no identification.
For people with chronic insomnia and long-term insomnia, you can refer to the book "Emotional Self-Help" meditation and meditation method, at least twice a day, each time for 20 minutes (up) practice, can always focus on the focus of the present through the reality of physical and mental changes, establish a non-entangled equanimity, enhance awareness. No longer screwing the mind, does the body need to fall asleep naturally?