The epidemic prevention and control starts from the heart ③ | What should I do if I insomnia during home?Expert support: Remember these 5 words

"Watching the TV series at home, there is no sleep in the evening, and it is very sleepy during the day. What should I do?" The platform sent psychological help. On September 10, Sichuan Guan News invited the comprehensive mind and body of the Sichuan Psychiatry Center/Director of Psychiatric and Practicing, and Huang Yulan, a national intermediate psychological counselor to give you a recruitment.

"During the epidemic home, everyone's psychology is inevitable, and it is prone to symptoms such as insomnia and anxiety." However, whether it is insomnia, it cannot be judged by fixed sleep time. According to the latest sleep guide, the current medical judgment is to be insomnia, which mainly depends on two performances: difficulty in sleep at night+the poor mental state during the day.

Each person has different constitutions and different needs for sleep. Some people sleep less than 6 hours for a long time, but still shake in the daytime, so it is not insomnia. Some people have more than 8 hours of sleep, but they still do not sleep during the day, indicating that the quality of sleep is poor, which is also called insomnia.

[What are the performance of insomnia]

1. Difficult to fall asleep

That is, everyone often said "can't sleep." After lying on bed, young people are more than 20 minutes and the elderly do not fall asleep for more than 30 minutes, which is difficult to fall asleep.

2. Sleep maintenance disorder

Waking up at night more than twice, and the total time is more than 30 minutes, there is sleep maintenance.

3. I often wake up early, not to meet the expected sleep time

I woke up in the morning for more than 30 minutes earlier than my expectations.

[Do not panic against insomnia]

Occasionally insomnia is not a big deal. Mild insomnia can be adjusted by self -adjustment. If continuous insomnia affects normal work, study, and life, there is no way to adjust and relieve self -adjustment, then you need to seek the professional help of a doctor.

At present, the methods of treating insomnia are mainly psychotherapy and drug treatment. Specific methods of psychotherapy include:

1. Focus on sleeping.

2. Write sleep diary.

3. Limit sleep time, go to bed and get up every day.

4. Get up immediately if you can't sleep. (Massage, stretch, listen to soothing music, yoga before going to bed, do some boring things, you can)

5. Do not be drowsiness during the day.

6. Avoid irritating foods and drinks before going to bed.

7. Strengthen physical exercise.

8. Ensure a comfortable bedroom environment.

Most importantly, don't lie in bed! hand! machine!

Finally, according to the elements of psychotherapy, teach you a small trick, remember these 5 words: not moving up and down

Up: Fixed time to bed every day

Next: Fixed time to bed every day

No: I do n’t make up for it, do n’t sleep, and do n’t do things that have nothing to do with sleep in bed

Move: A moderate amount of exercise during the day

Quiet: practice for 1 hour every day, like meditation

From August 31st, Sichuan Guan News launched the Sichuan anti -epidemic and love mutual assistance platform. Providing "resistance and health assistance" for netizens, including the "Anti -Epidemic and Psychological Assistance" opened by the Sichuan Psychiatry Center, which can provide everyone with psychological hotline services. Psychological guidance and psychological support.

Click the poster to enter

If you have psychological confusion, don't worry, click the poster above to enter the Sichuan anti -epidemic and love mutual assistance platform, we will have an authoritative psychologist for you to move for you.

[Epidemic prevention and control starts from the heart] The psychological health issues of young people and elderly people will continue to pay attention to the mental health issues. Welcome everyone to leave a message for consultation.

Planning: Zhong Li Liu Ruochen

Coordinating: Zhang Jian Zhang Yunjiao

Main creators: He Jiaqi Yang Dan

Beautiful editor: Wang Yin

Technology: Zhang Hao

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