1 sleep health education:(1) the number of hours before bedtime (usually after 4 PM) to avoid the use of excitatory substance (coffee, tea o
1 sleep health education:
(1) the number of hours before bedtime (usually after 4 PM) to avoid the use of excitatory substance (coffee, tea or smoking);
(2) do not drink before going to bed, alcohol can interfere with sleep;
(3) regular physical exercise, but should avoid strenuous exercise before going to bed;
(4) avoid eating and drinking or eating non digestible food;
(5) at least 1 h before going to bed, do not easily lead to the excitement of the mental work or watch the excitement of books and movies and television programs;
(6) bedroom environment should be quiet, comfortable, light and temperature;
(7) keep regular hours.
2 relaxation therapy:
Stress, tension and anxiety are common causes of insomnia. Relaxation therapy can alleviate the adverse effects caused by the above factors, so it is the most commonly used non drug therapy for insomnia. The aim is to reduce bed alertness and reduce nocturnal awakenings. Skill training to reduce wakefulness and sleep at night, including progressive muscle relaxation, guided imagery and abdominal breathing training.
3 stimulus control therapy:
(1) before they go to sleep only in;
(2) if min can not sleep in bed for 20 people, should get up to leave the bedroom, can be engaged in some simple activities, such as when you are sleepy and then back to the bedroom to sleep;
(3) do not do anything unrelated to sleep in bed, such as eating, watching TV, listening to the radio and thinking about complex issues;
(4) no matter how long the night sleep, keep a regular wake up time;
(5) avoid napping during the day
4 sleep restriction therapy:
(1) reduce the bed time to make it consistent with the actual sleep time, and only in the case of more than 1 weeks of sleep efficiency of more than 85% of the time can be increased by 15 ~ 20min bed time;
(2) when the sleep efficiency is less than 80%, it can reduce the bed time from 15 to 20min, and the sleep efficiency will be kept unchanged between the ages of 80% and 85%;
(3) avoid daytime naps and keep up time.
5 cognitive behavior therapy:
(1) maintain reasonable sleep expectations;
(2) don't put all the blame on insomnia;
(3) to maintain natural sleep, avoid excessive subjective intention to sleep (forced to sleep);
(4) do not pay too much attention to sleep;
(5) don't get frustrated because l didn't sleep well at night;
(6) to develop tolerance to insomnia.