怎样治疗入睡难

如何治疗入睡难配图，仅供参考

Nonpharmacological interventions for insomnia include behavioral interventions such as stimulus control,sleep restriction,relaxation training,and sleep hygiene. Stimulus control is a behavioral technique used to help patients learn to associate bed with sleep. It requires patients who cannot fall asleep within 15 minutes to get out of bed,go to another dimly lit room,and engage in a nonstimulating task. Patients are allowed to return to the bed only when they feel sleepy again,and bed is to be used for sleep or sex only. Another behavioral technique is sleep restriction,which entails setting a strict schedule of bedtimes and arising times to decrease time spent awake in bed. Relaxation training is an attempt to decrease anxiety and reduce cognitive and physiological arousal at bedtime. It entails techniques such as deep breathing,positive imagery,and progressive muscle relaxation. Sleep hygiene education is an attempt to inform patients about optimal sleep conditions. It involves measures to improve the overall sleep environment such as having an appropriate bedroom temperature and reducing ambient noise in the bedroom. Cognitive restructuring,first introduced by Morin,is an attempt to challenge and modify unrealistic beliefs and irrational fears about one’s sleep patterns. This involves educating patients about normal and abnormal sleep,identifying and addressing maladaptive beliefs,and then replacing them with more adaptive ones. Individually these interventions can be used to improve sleep outcomes.","department":"