What should I do if I can't sleep the next day?

Some people are more sensitive. If they have important things to do the next day, they often cannot sleep well at night. For example, if they are preparing for an exam the next day, or have important work to do, it may cause their brain cells to be more active and unable to enter a sleep state, leading to insomnia. At this time, certain methods must be taken to promote sleep, because the more nervous you are, the more likely it is that things will not go smoothly the next day.

(1) Relaxation method:

Insomnia is certainly not good, but the harm caused by insomnia itself is far less than the harm caused by the fear and anxiety of insomnia. The fear and worry about insomnia will produce a vicious cycle of mental interaction, namely insomnia - fear - tension - insomnia - worsening - worsening fear - worsening tension - worsening insomnia... Therefore, after suffering from insomnia, it is very important to relax and calmly accept the reality. At the same time, we must realize that when we have insomnia, as long as we can relax our mind and body, it is no problem even if we stay up all night. The fact that monks often sit (lie) in meditation without sleep and can live a long life is proof of this.

(2) Relaxed laughter sleep guidance method:

Lie flat on your back, calm your mind with a smile on your face, take six deep and slow breaths, then switch to natural breathing. Every time you inhale, focus your mind (concentrate your attention) on the top of your head - forehead - eyelids - lips - neck - shoulders - chest and back - waist and abdomen - buttocks and legs - knees and calves - feet. Every time you exhale, silently say "relax" and feel the looseness of the focused parts. After your whole body is relaxed, you will fall asleep naturally. Repeat 2 to 3 times if necessary.

(3) Reverse hypnosis method:

For insomniacs whose minds are scattered and unable to calm down, the reverse hypnosis method can be adopted. After going to bed, instead of preparing to fall asleep, lie down comfortably, think about some pleasant events that have experienced, and immerse yourself in the happy scene. If you have trouble falling asleep because of distracting thoughts, instead of trying to control them, you should continue to make up stories based on your distracting thoughts. The plot of the story should make you feel physically and mentally happy, and the longer and longer the story is, the better. These intentional recollections and "storytelling" can not only eliminate the patient's fear of "insomnia", but also turn the normal excitement and fatigue of the cerebral cortex into a state of protective inhibition, thereby promoting natural sleep.

(4) Tightening and loosening the head shaking method:

After lying on your back in bed, first contract both upper limbs, hold for 10 seconds, then relax and feel the relaxation. Repeat 3 times, and then do the tension and relaxation training of lower limbs, head, face and whole body in the same way. After you are completely relaxed, close your eyes slightly, and swing your head left and right in a straight position, with a swing angle of 5 to 10 degrees and a speed of 1 to 2 seconds. As you swing, feel your whole body becoming more and more loose and deep, and the amplitude and speed of the swinging gradually decrease. This kind of self-swaying is like a baby sleeping in a rocking cradle, and sleepiness will soon come.