For the brain, sleep is the most efficient way to relax, and its quality affects the efficiency of cerebrospinal fluid to clean up the garbage accumulated in the brain. However, the average sleep duration of Chinese people has dropped from 8.8 hours to 6.5 hours. Many people encounter sleep disorders, or fall asleep for a long time, or have difficulty maintaining sleep, or cannot restore energy through sleep. How to solve these problems? You must understand the causes of sleep disorders and overcome bad sleep habits.
What are the causes of insomnia?
Insomnia is mainly affected by three factors. The first is the pre-factor. Different people need different sleep time to regain their energy. This is because genes determine the degree of sleep demand for people, and the priority of personality will also have a certain impact. The second is the triggering factor, which refers to various stress events that cause people to produce psychological fluctuations. Finally, there is the persistence factor, that is, bad sleep habits and wrong sleep perception. The following bad habits can also affect sleep.
Lying in bed ahead of time
Lying in bed early does not mean you can sleep better. Psychological research shows that whether you sleep well or not depends on the efficiency of your sleep. The calculation method is to divide the time asleep by the time in bed. Generally speaking, the ideal sleep efficiency is 85%. If you go to bed earlier and increase your time in bed, your sleep efficiency will decrease accordingly. However, for people who want to extend their sleep time because of their short sleep time, the bed time can be extended, but it is necessary to ensure a sleep efficiency of more than 85% for 3 consecutive days.
Sleep and sleep
Laying in bed will increase bed time and reduce sleep efficiency. Supplementary sleep is also a false proposition, because sleep itself cannot be stored, and random supplementary sleep will disrupt the sleep structure and more likely to cause sleep disorders.
Drink before going to bed
Drinking will shorten the time to fall asleep, but also prolong the light sleep period, so the deep sleep period will be correspondingly shorter. This means that people are more likely to wake up during sleep. In addition, the human body's demand for psychoactive substances such as alcohol will continue to increase with the increase in intake. In general, psychoactive substances do not help us sleep better. Even more dangerous is that drinking alcohol can easily cause snoring and apnea, which can increase the risk of sudden death. In particular, it is emphasized that the simultaneous use of alcohol and sleeping pills will bring higher risks.
Playing with electronic devices in bed
At present, most people's sleep disorders are related to playing with mobile phones in bed, and the light of electronic products will affect our sleep.
Misuse of melatonin
There is a part of the human brain called the pineal gland, which can naturally secrete melatonin, and additional supplementation is not necessarily beneficial. Moreover, melatonin is not clinically a first-line drug for the treatment of insomnia, so experts do not recommend the priority use of this type of unnatural melatonin.
Tips for a good night's sleep
1. hot water bath method
the skin of the human body appears temperature difference, hot water bath to bring the temperature of the first high, then low will lead to changes in sleepy. People with insomnia may wish to take a hot bath one hour before going to bed to allow the body surface temperature to experience the process of rising and falling to help sleep.
2. Records Act bedtime
people tend to like the cranky at bedtime, it makes it difficult to fall asleep. Faced with this situation, experts recommend writing and recording to concentrate the senses and calm the active brain areas. When writing about worrying and worrying things, stop and turn the page in time to avoid worrying things from disturbing sleep. Correspondingly, you can write about the little things you are touched and positive, and fall asleep with gratitude and happiness, and you will sleep better and have better dreams.
3. Environmental law to create
first of all, in terms of brightness, a bright light source will hinder the pineal melatonin secretion, so to maintain a relatively dark and safe sleeping environment. For those who like fragrance, you can use aromatherapy under safe conditions, but strictly avoid cigarettes. Finally, to reduce noise and sound, if there is some noise that cannot be eliminated, you can turn on the electric fan to increase the stability of the white noise.
4. The method of mindfulness moment
after lying in bed, blindly want to "sleep well how to do" sleep no benefit. Instead, you should feel the present to your heart's content, reduce the burden on your brain, and use abdominal breathing.
5. stimulus control method
to establish the link between bed and sleep, the brain is believed to bed a place to sleep. The specific operation is: Use the bed only for sleeping, don't think about things or watch videos. Go to bed when you are tired. Don't sleep on the sofa or chair. You can get up when you are not sleepy.
6. sleep restriction method
to develop regular sleep, regular play habits. Do not snooze during the day, and take a nap for no more than half an hour. Usually pay more attention to sleep efficiency.
The correct usage of sleeping pills
When insomnia, some people often choose to take sleeping pills, but can this really solve the problem? How to use sleeping pills correctly? How to get a good sleep through self-regulation?
1. The use of sleeping pills should strictly follow the doctor's advice, and the medication should be used regularly according to the doctor's instructions.
Don't take medicine at will, or you may have drug dependence problems; don't stop the medicine yourself, otherwise it is easy to trigger rebound insomnia.
2. Avoid taking in alcohol and cigarettes and other psychoactive substances, because alcohol and cigarettes will increase the light sleep period of sleep, thereby destroying the sleep structure.
3. Take the medicine half an hour before going to bed.
4. Cooperate with methods to promote sleep.
5. If you have other sleep disorders or mental and psychological disorders, you should find a professional doctor for diagnosis in time to arrange follow-up treatment.
Solutions to some special sleep problems
The elderly tend to wake up at night and lack energy during the day.
For the elderly who have a short sleep time and have developed a habit, it is necessary to increase the time in bed. During the day, it can help them do mindfulness, abdominal breathing, meditation and muscle relaxation training.
How to deal with snoring?
First, regular physical examinations are required, and second, you must consult a doctor in the sleep department to determine whether there is a risk of sudden death. Snoring should not be underestimated.
