Nervous, stressed, can't sleep?
Relaxation, concentration and good sleep seem to be a luxury for modern people.
On the one hand, sleep time is occupied by busy life; on the other hand, it is insomnia caused by stress.
"When I think of tomorrow's exam, I am worried that I ca n’t sleep well. I go to bed early in the evening, but I ca n’t sleep well in bed. I have always been afraid of not sleeping well in my heart, and I am afraid that I wo n’t sleep tomorrow.
"As long as there is something important the next morning, I can't sleep well at night. I can't sleep well and lose energy. What should I do?"
"I knew I had to be in a good state of mind the next day, and I had to work hard to sleep, but I couldn't sleep. If things didn't go well, it was because I didn't sleep well."
We face a variety of pressures in our work, family and personal lives. Reading is subject to examination pressure, employment to the workplace pressure, marriage to family pressure, social networking to interpersonal pressure and so on.
Some people can cope with daily stress well, and seem to always be calm and fearless. Some people are easily disturbed by emotional and physical negative reactions and cannot sleep when they are nervous.
When the night is quiet and insomnia, the brain that can't stop is easy to doubt self-doubt life, all kinds of negative thoughts surge out.
Even if we realize that negative thoughts are bad, we just can't get them out of our minds. Furthermore, the more you try to ignore and suppress, the more lingering negative thoughts become.
Looking at it another way, if negative thoughts can cause us to fall into a vortex of insomnia, can positive thoughts help us overcome insomnia?
The answer is "of course".
Cognitive reconstruction, that is, changing negative thoughts about sleep, is the first catalyst for improving sleep and improving self in many ways.
02 The purpose of cognitive reconstruction is simple and effective:
Help us recognize our negative sleep thoughts and re-establish accurate and positive sleep thoughts. In this way, our anxiety and frustration about insomnia will be reduced, we will be more relaxed, and we will sleep better.
Negative thoughts: I think if you didn't sleep well the night before, your performance the next day must be bad.
Positive thoughts: Occasionally not sleeping well for a day will not have much impact on our lives, we do not need to deliberately try to avoid insomnia.
Many sleep researchers believe that, at least in the short term, a healthy body can be robust to insufficient sleep.
If we are going to face important activities the next day, even if we have no sleep overnight, the brain will mobilize the stress mechanism of our body, increase the secretion of adrenaline, let us cheer up twelve minutes and ensure the completion of the task.
Negative thoughts: If I feel tired, lack energy or perform poorly during the day, it is usually because I didn't sleep well the night before.
Positive thoughts: There are many reasons for my poor performance during the day, and I cannot completely blame insomnia.
In addition to not sleeping well the night before, there are many other reasons that can affect our performance during the day. It may be because of a cold, low mood, or even just because of bad weather. If it is due to poor sleep, it can cause anxiety during sleep and lead to insomnia.
Self-suggestions with strong negative emotions tend to make us unable to cheer up all day, and naturally affect the efficiency of work and study during the day.
This is a "self-fulfilling prophecy."
So, we need to learn to let our brains automatically point to positive cues. Facing the facts, occasional insomnia and poor sleep have no significant impact on the next day's performance. Take the initiative to create conditions that are beneficial to you, such as relaxing your mind, breathing calmly, and falling asleep naturally through breathing exercises.
Negative thoughts: When I have trouble falling asleep or it is difficult to fall asleep after waking up in the middle of the night, I have to stay in bed and sleep harder.
Positive thoughts: Sleep needs vary from person to person, do something else now if you are not sleepy, and then sleep when you are sleepy.
"Effort" is the natural enemy of "sleep", because it will stimulate our brain's awake system, which will further stimulate and strengthen the whole person's excitement, suppressing normal sleep needs. The result made us tired but sober.
When the thoughts related to "can't sleep" always appear in our minds, it will lead to nervousness and inability to relax and fall asleep.
The more you want to suppress the thoughts in your mind, the more they linger. Instead, let it go, relax, and fall asleep naturally when you are sleepy.
"Cognitive reconstruction" not only greatly helps our sleep, but also brings other benefits:
You will start to recognize the powerful influence of thought on emotions and the body, and you will learn to control your negative thoughts and negative emotions, becoming more optimistic.
You will find that the power to overcome difficulties comes from yourself and from your thoughts, so you are more confident and calm.
You will more easily master the relevant cognitive stress adjustment methods and increase your scientific understanding of body and mind.
Of course, if you want to improve sleep efficiently, in addition to changing your previous bad ideas about sleep, you also need to use reasonable methods to improve your behavior and develop healthy sleeping habits.
Content from Huawei Health