Tang Zhuanyunye’s professional method of treating insomnia
Insomnia is a common sleep disorder that brings a lot of inconvenience to patients. As a psychological counselor, Tang Zhuanyunye uses a series of professional methods to treat insomnia. This article will introduce several effective methods he uses.
Cognitive behavioral therapy changes thinking patterns
Cognitive Behavioral Therapy (CBT) is widely used in the treatment of insomnia. Through dialogue and counseling with patients, Tang Zhuanyun Ye guides them to realize their mistakes, negative or anxious emotions, and teaches them how to change their thinking patterns to reduce stress and tension.
CPT is mainly divided into the following three steps:
Recording and observing: Tang Zhuanyun Ye recommends that patients record their sleep time, quality, and problems every day. This can help doctors better understand their vision loss and plan accordingly. Adjust cognition: When working with patients, Tang Zhuanyun Ye will help patients pay attention to thinking patterns that are not conducive to rest, and help them discover and change these patterns. For example, if a person has strong concerns about insomnia and not being able to sleep, the doctor may encourage them to try to spend time under a tissue to reduce checking the clock or other triggers to draw attention. Behavioral therapy: In addition to adjusting the way of thinking, Tang Zhuanyun Ye can also provide patients with a series of effective strategies and techniques to improve the bedtime environment, maintain a regular schedule, and adopt relaxation methods. Most insomnia problems can be alleviated by developing good sleep habits and creating a comfortable environment.
Psychological relaxation training promotes sleep
Psychological relaxation is a treatment method that uses various techniques and methods to reduce tension and anxiety and promote physical and mental relaxation. Tang Zhuanyun Ye usually introduces the following three common psychological relaxation training methods to patients:
Deep breathing: Tang Zhuanyun Ye teaches patients to relax their body and mind by taking slow, rhythmic deep breaths. This method can reduce anxiety and stress and help you fall asleep. Progressive muscle relaxation: Relaxing muscles in different parts of the body one by one to bring the entire body to a state of deep relaxation. Tang Zhuanyunye will guide patients to perform this muscle relaxation exercise step by step. Meditation and mindfulness: Through meditation or mindfulness practice, Tang Zhuanyunye helps patients change the way they think about insomnia and develop the ability to focus on the present. These tips can help you focus less on insomnia and maintain a more relaxed state of mind in bed.
Establish a regular work and rest schedule
A regular work and rest time is crucial to improving sleep quality. To help patients establish a regular routineRest schedule, Tang Zhuan Yun Ye usually recommends the following methods: Fixed wake-up time: Tang Zhuan Yun Ye recommends that patients keep the same wake-up time every day, regardless of whether they slept well the night before. This helps adjust your body clock and improves the quality of your sleep. Avoid excessive naps: Prolonged or excessive naps may affect your ability to fall asleep at night. Tang Zhuanyunye suggested that patients should limit their lunch nap to 15 to 30 minutes if necessary, and try to avoid taking a lunch break in the evening or night. Limit daytime activities and stimulating food intake: To ensure that your body and brain are relaxed, you should try to avoid strenuous exercise, drinking caffeinated drinks, and limiting the consumption of spicy or stimulating foods a few hours before bedtime.
Create a comfortable sleeping environment
Tang Zhuan Yun Ye also recommends improving the sleeping environment to promote better sleep. Here are some common suggestions:
Keep it quiet and dark: Make sure your bedroom environment is quiet and comfortable, and avoid loud noises and bright light that can interfere with your sleep. Control temperature and air circulation: Tang Brick Yun Ye recommends that patients adjust the room temperature within a range that suits them and ensure adequate air circulation. Choose a comfortable bed: A comfortable mattress, pillows and sheets that match your personal preferences can provide a better sleep experience.
As a psychological counselor, Tang Zhuanyunye uses a variety of professional methods to treat insomnia. Through cognitive behavioral therapy to change thinking patterns, conduct psychological relaxation training to promote sleep, establish a regular work and rest schedule, and create a comfortable sleeping environment, it can effectively help patients alleviate insomnia problems and obtain better quality sleep. </p
