How to manage sleep well?

Sleep is so important, how to manage sleep well, I personally believe that there are three points: time management, negative emotions, and life beliefs.

Sleep is so important, how to manage sleep well, I personally believe that there are three points: time management, negative emotions, life beliefs


One: Time mangement


  1. Regular work and rest

Regular work and rest refers to maintaining a relatively fixed time to fall asleep and wake up, and to establish a relatively stable biological clock for the individual. Irregular work and rest time can lead to sleep problems such as difficulty falling asleep, frequent waking up at night, and early waking up [2]. “Children rest from time to time.” In the Book of Changes, Zishi (23:00~1:00) is “Fu Gua”, which means “Yang Sheng”, which is the most time for people to rest and store energy.


  1. Time planning

With the pace of society and the faster and faster development of the mobile Internet, more and more urbanites take the initiative to stay up late, thinking that at the expense of sleep, they can get more time for study and work.


Note: The financial and non-financial costs associated with insufficient sleep are huge! The estimated total financial cost is US$17.88 billion, accounting for 1.55% of Australia’s GDP. The estimated non-financial cost is US$27.33 billion, accounting for 4.6% of Australia’s total annual disease burden. Research suggests that work and sleep balance should be the principle of designing work schedules.


About sleep:

(1) Avoid naps during the day; the lunch break should not exceed 30 minutes, and the lunch break should be completed before 13:30.

(2) The half-life of caffeine in the body exceeds 5 hours, so after lunch break, avoid drinking coffee.

(3) 3 hours before going to bed, you can do mild physical exercise, but avoid strenuous exercise.

(4) Avoid intake of large amounts of fluids or excessive food before going to bed.

(5) Do not do things that make your brain nervous, excited or overworked before going to bed, such as chasing dramas, playing games, etc.; you can take a warm bath or listen to soothing music.

(6) Do aerobic exercises for 1 hour during the day, and it is recommended to do “muscle sleep exercises”; for 1 hour of meditation exercises every day, such as body scans, mindful breathing, etc.




Regarding time management, there are 3 most important things to do:

(1) Based on the FAST principle, kill 1~3 “frogs”;

(2) Empty the folder;

(3) Re-examine yourself in the STAR way.



Two: Negative Emotion


Negative Emotion, including anxiety, tension, anger, depression, sadness, pain, etc. About 90% of patients with “insomnia” as the main complaint have varying degrees of anxiety.


1. Do not be afraid

Occasionally insomnia is actually not terrible, what is terrible is the fear of insomnia. The more you want to control your sleep, the easier it is to lose sleep. The more you can’t sleep, the more anxious you are. At this time, you can consider the “contradictory intention method”: when you can’t fall asleep, try to stay awake. “Control what can be controlled, accept what is uncontrollable”, let the heart live in the moment!


  1. Catharsis

Chinese medicine believes that emotions can cause organ damage, such as joy and sadness, anger and liver damage, spleen damage, sorrow, lung damage, and fear of kidney damage. When negative emotions accumulate more and more, they need to be vented in the right way in time to avoid losing control, such as “road rage” and depression.

(1) Expression includes expressing to the person concerned, confiding to others, venting to the environment (such as running, climbing, singing, shouting, etc.), and expressing to oneself (such as mindful breathing, diary, smile).

(2) Dreams The interpretation of dreams can reveal the individual’s unconscious desires and related fears and characteristic defenses, alleviate inner conflicts, and play a therapeutic role [8]. When you wake up from a dream, keep your body still, review the details of the dream, and write down what you can remember in the notebook. After free association, find the key information of the dream, and then ask yourself: from this information, what do you think of? What do you think? …Take Socratic questions to find out the root of the disease hidden deep in my heart.



Three: life beliefs


Sleep is a sign of life, but also a mirror of the quality of life. Behind the poor sleep, there is actually a problem in life.





Don’t worry about not having anything, but be grateful for knowing what is there. Pain may be pursuing the wrong thing or pursuing it in the wrong way.



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