There are usually many methods of psychotherapy, which can be done by yourself, but it is best to do it under the guidance of a doctor. Psychobehavioral therapy is very effective for both primary and secondary insomnia in adults, and usually includes sleep health education, stimulus control therapy, sleep restriction therapy, cognitive therapy and relaxation therapy.
These methods can be used alone or in combination to treat insomnia. For example, stimulus control therapy is an intervention measure to improve the interaction between sleep environment and sleep, and restoring bed rest is the function of inducing sleep.
The specific operation content is:
1, sleep only when you are sleepy;
If you can't sleep in bed for 20 minutes, you should get up and leave the bedroom. You can engage in some simple activities and go back to sleep when you are sleepy.
3. Don't do activities unrelated to sleep in bed, such as eating, watching TV, listening to music or thinking about some complicated problems;
No matter how long you sleep at night, you must get up on time the next morning;
5, avoid taking a nap during the day, taking a nap is not acceptable. This method is simple and easy, as long as it persists, it will certainly have good results.