What is the first aid for insomnia attacks?

Insomnia is something that everyone may encounter. I was chatting with a friend some time ago, and she said that she used to sleep like a pig every day, but recently she always wakes up many times at night. It is common for us to have trouble sleeping occasionally. Sleep is elastic. If you have good sleep ability, you can recover quickly. But when we chatted again later, she still said that she couldn't sleep well. I asked her in detail how long she hadn't slept well, and she said it was almost a month. I told her that it needed to be taken seriously, and it was possible that acute insomnia would develop into chronic insomnia. Moreover, the reason that induced her acute insomnia was not new, it was emotional problems. The content of her chat with me was all dissatisfaction and complaints about her boyfriend. Like her, the reasons that induce us to have insomnia are nothing more than emotional entanglements, financial pressures, and separation sadness. These are common things in life, and no one can avoid them. However, when these stressors induce us to have acute insomnia, how should we respond to prevent the insomnia process from continuing to deteriorate and causing more harm to us.

1. Perform relaxation training to quickly relieve stress and anxiety

Relaxation training is currently the most commonly heard and easiest way to help people fall asleep.

The most common white noise

For example, listen to the sound of the sea or the sound of rain. White noise means that the power spectrum density in each frequency band is the same, so it sounds like an infinite repetition of a sound, which has the effect of reducing noise and eliminating annoyance.

Progressive muscle relaxation

For example, progressive muscle relaxation is a method of achieving whole-body relaxation by gradually relaxing muscles in various parts of the body.
Start by tensing and tightening a few muscles, then slowly release and relax those muscles. Gradually, you can expand this relaxation to your entire body.

Research has shown that progressive muscle relaxation can reduce the time it takes to fall asleep and improve sleep quality (Morin, 2006).

You can start with progressive muscle relaxation by following the audio prompts. Once you are familiar with it, you can relax your muscles in sequence.

Progressive relaxation training can eliminate physical and psychological tension, improve the health level of normal people, and can also be used as an auxiliary means to treat mental illness.

Mindfulness Meditation

Mindfulness meditation, also known as mindfulness meditation or mindfulness meditation, originates from the Buddhist tradition. It emphasizes cultivating inner peace through focusing on and being aware of present experience.

The core of mindfulness meditation is to be aware of one's own thoughts, feelings and sensations without judging or reacting. By training awareness, people can be aware of the flow of thoughts, changes in emotions and physical sensations, thereby cultivating a more objective and accepting attitude.

In addition, there are other relaxation training, such as breathing training, warm water soaking, etc., the purpose is to improve sleep quality by reducing psychological stress, regulating the balance of the autonomic nervous system and promoting physical relaxation.

2. Adjust sleep behavior to quickly restore sleep motivation

Establish a stable sleep routine

Maintaining a consistent sleep schedule is an important step in regulating sleep behavior. Our bodies have an internal biological clock that adjusts our sleep-wake cycles based on our daily habits. Try to go to bed at the same time every day and set a consistent wake-up time in the morning. This helps establish a consistent sleep-wake rhythm.

Establish a good bedtime routine

- Avoid stimulants: Avoid drinking caffeinated beverages, such as coffee or tea, and eating heavy or spicy foods before bedtime. These stimulants can affect falling asleep and the quality of sleep.

- Establish a bedtime routine: Establish a fixed bedtime routine, such as brushing teeth, washing face, changing into comfortable pajamas, etc. This routine helps signal the body and brain to fall asleep.

- Avoid using electronic devices: Try to avoid using electronic devices such as mobile phones, tablets or TVs before going to bed. The blue light from these devices can interfere with the secretion of sleep hormones and affect falling asleep.

Regular daytime activities

- Maintain regular exercise: Moderate physical activity, such as walking, jogging, or yoga, can help improve sleep quality.

- Control your addiction: Limit alcohol and smoking as they can interfere with sleep.

- Avoid long naps: If you need to nap during the day, try to limit it to 20-30 minutes and avoid going to bed too late at night.

By making these adjustments, we can improve sleep quality and increase daytime energy and focus.

3. Adjust negative psychology to quickly improve emotional energy

Negative emotions are a natural response to stress, frustration, and unpleasant events. They can include feelings such as anxiety, depression, and anger. However, if negative emotions persist for a long time and affect daily life, positive adjustment measures need to be taken.

Changing Negative Thought Patterns

Self-observation: Start observing your inner dialogue and thought patterns. When negative thoughts arise, try to transform them into positive, realistic, and constructive thoughts.

Evidence evaluation: Question whether your negative thinking is supported by sufficient evidence. Look for more evidence to evaluate the facts and find more reasonable and positive explanations.

Emotional reshaping: Learn to treat yourself and others with positive language and emotions. Cultivate an optimistic attitude and mindset, and encourage yourself to actively deal with difficulties and challenges.

Finding support and building emotional connections

Communicate with relatives and friends: Keep in touch with relatives and friends and share your emotions and troubles. Their listening and support can help us release stress and get emotional comfort.

Seek professional help: If negative psychology persists or affects the quality of life, it is a wise choice to seek help from a professional psychologist. They can provide personalized support and guidance to help us adjust negative psychology and improve emotional energy.

Join a support group: Join a relevant support group or community to communicate with people who have similar experiences and share each other's emotions and experiences. This kind of community support can make us feel understood and recognized, and reduce the pressure of negative emotions.

Cultivate a positive mental state

Gratitude practice: Spend some time each day thinking about and writing down the things and people you are grateful for. A grateful attitude can improve your mood and foster optimism and contentment.

Cultivate hobbies: Find and engage in activities and hobbies that you enjoy. These activities can bring happiness and satisfaction, divert attention, and reduce the impact of negative emotions.

Positive thinking: Cultivate positive self-talk and inner speech. Focus on your achievements and strengths, and encourage yourself to face challenges and difficulties.

Insomnia is a problem that many people experience, and there are many ways to help you overcome it. Finding a coping strategy that works for you may include establishing healthy sleep habits, trying relaxation techniques, exercising regularly, and seeking professional help.

Also, don't put too much pressure on yourself. Insomnia can lead to a vicious cycle where anxiety and worry further exacerbate your insomnia. Try to accept and release these negative emotions and encourage yourself to believe in your ability to overcome insomnia.