INSOMNIA PART 2

HOW TO TREAT INSOMNIA???

"Cognitive behavioral therapy" to improve insomnia by yourself.
Treatment of chronic insomnia, which has become chronic, requires treatment because it cannot be expected to be cured by itself. Although medication may be used for treatment.

Cognitive-behavioral therapy is a treatment for improving sleep habits. Cognitive-behavioral therapy is a method to correct sleep beliefs and obsessions, and find a sleep habit that suits each person. Here are three ways you can do it yourself.

① Do not cling to the bed
People who are suffering from insomnia are obsessed with sleeping and unconsciously think that the bed is a painful place, so they are more and more nervous and unable to sleep. So, you do two things: don't fall asleep until you feel sleepy, don't stay asleep without sleeping, and condition your body that "a bed is a place to sleep".

② Sleep efficiency improvement
Sleep efficiency is the ratio of the time actually slept to the time spent in bed (the time actually spent in bed). People with insomnia tend to spend a lot of time sleeping and not sleeping, and sleep efficiency is low, so we aim to raise it to 85-90% eventually. Sleep diary is useful to know your sleep efficiency.

③ Relax
Perform muscle relaxation techniques that perform simple exercises before going to bed or waking up in the middle of the night. In addition to simply relaxing the muscles, the parasympathetic nerves can relax and slow your pulse, affecting your entire body.

Finding your sleep problems Improve sleep efficiency with a'sleep diary '
One of the methods to resolve sleeplessness is the "sleep diary". In the sleep diary, there are 6 such items as "time of going to bed", "time of actually falling asleep", "time of waking up", "time of getting out of bed", "time of waking up on the way and time of taking a nap". Record one time. If you record for a week or two and tabulate it, you can notice problems with your sleeping habits, such as "it's too early to get to bed." If sleep efficiency is low, you can improve sleep efficiency by staying awake for a short time without changing the wake-up time.

The lower of the two figures above is after treatment. The time to go to bed is delayed a little, and the prescribed sleeping pills are taken so that you can sleep at a certain time every day. If you have enough sleepiness, the time from bed to sleep will be stable.

If you don't feel sleepy for about 10 minutes, get out of bed. When the image of "a place where you can't sleep and it's a painful place" is established in your bed, you can't sleep even more. If you are unable to sleep for a while even when you go to bed, or if you wake up in the middle and find it difficult to sleep again, try leaving your bed.

To improve sleep quality

To improve the quality of your sleep, decide when you wake up in the morning and always get out of bed, even if you are sleepy. It is said that the body clock resets when exposed to sunlight. If you stabilize the body clock by keeping the time of exposure to light constant, the sleep time will also stabilize. However, if you wake up too early, avoid long hours of sunshine from early morning. This is because the awakening in the early morning gets worse. It is enough to stay away from bed at the same time and spend time indoors. Also, take a nap within 30 minutes as it can affect night sleep.

If you keep repeating the two times of going to bed at night and waking up in the morning while repeating this for 3 to 4 weeks, you will find out how much sleep time you really need. If you naturally fall asleep and become confident that you are controlling your sleep, your feelings will gradually ease and your sleep will disappear.