Sleeping makes you feel like an enemy?

  ”I have to report at work tomorrow, and today I have to go to bed early!”
  ”Ahhhhh, I can’t sleep, what should I do if I have no sleep all night?”
  ”Nonsense, I heard you snoring, and you slept so soundly…”
how is your sleep

  Sleep is a very important physiological activity for human beings, who spend one-third of their life in sleep. People restore their own state through sleep, so as to cope with their usual work and life.
  How to start a new day full of energy? Start by understanding common sleep problems.
  1. Insomnia: Mainly manifested as difficulty in falling asleep, not deep sleep, easy to wake up at night, dreaminess, early awakening, feeling weak after waking up or sleepy during the day, etc.
  2. Drowsiness: usually manifested as prolonged sleep or narcolepsy. Prolonged sleep time, generally refers to sleep time of more than 8 hours at night, but still sleepy during the day. Narcolepsy is the sudden falling asleep in situations that require great awareness and is beyond the individual’s control.
  3. Sleep-wake rhythm disorder: recurrent sleep duration is not constant, such as falling asleep at a fixed time before, but recently falling asleep earlier or later.
  4. Parasomnias: generally manifested as sleepwalking, night terrors, nightmares, etc., some may also be accompanied by snoring, teeth grinding, hyperhidrosis, sleep talking, etc.
  If you have the above conditions, please go to the hospital as soon as possible, so as not to affect work and life.

Don’t break into sleep mistakes

  In order to have a better sleep, many friends searched for “miracle medicine” and “remedy” everywhere, but they didn’t expect that the harder they tried to fall asleep, the easier it was for them to suffer from insomnia. Remind you, usually to avoid falling into the following sleep misunderstandings.
  1. “Brewing” in advance: Some people think that to get a good night’s sleep, they need to go to bed earlier than usual. In fact, it is more likely to cause insomnia. If you can’t fall asleep in a short time, you will start to think wildly, and your brain will become more excited, which will affect your sleep.
  2. “Drinking” sleep aid: After drinking alcohol, people may have the illusion of promoting falling asleep, but usually it is light sleep. After drinking and falling asleep, alcohol can easily inhibit breathing, cause restless sleep, disrupt sleep structure, and make people feel top-heavy after waking up the next day.
  3. “Preparatory activities” before going to bed: Many people exercise appropriately after dinner every day, but people with long-term insomnia should not exercise excessively, because exercise will make the already tired muscles more tense and the brain will be more awake. Some people read before going to bed, and they have to choose the right book before going to bed. If you read novels with tense plots before going to bed, your brain will be more excited.
  4. “Excessive” pursuit of sleep time: everyone’s sleep time is different, and the sleep time is occasionally reduced, which will not have much impact. Don’t be afraid that not getting enough sleep for 8 hours will affect your life, and mental stress will also affect your sleep.
  5. “Catch up on sleep” during the day or on weekends: People often think that staying up late and not sleeping well can make up for it by sleeping a little longer the next day. But compensating for sleep by delaying wake-up time will form a vicious cycle of habitually going to bed late and waking up late. Sleeping late on rest days will break the usual sleep rhythm, which is not conducive to improving sleep quality.
It’s not hard to sleep well

  At present, the main methods for the treatment of insomnia are cognitive behavioral therapy and drug therapy. Here is an introduction to Cognitive Behavioral Therapy.
  1. Sleep Restriction: Improve sleep quality by reducing the time spent awake in bed.
  2. Stimulus control: reduce the stimulating factors in the sleep environment that are inconsistent with sleep, that is, only do things related to sleep on the bed, and help insomnia patients re-establish the correct connection between sleep, bed and bedroom.
  3. Relaxation training: also known as relaxation therapy. Promotes better sleep through relaxation. Common relaxation training methods include abdominal breathing, muscle relaxation, and intentional relaxation.
  4. Sleep hygiene education: keep the bedroom environment quiet, comfortable, and suitable for light and temperature; avoid eating too much food before going to bed, and avoid exciting activities; choose suitable exercise methods and insist on regular exercise.
  5. Cognitive therapy: Help patients learn the correct sleep knowledge and correct their misunderstandings about sleep.
  Common irrational cognitions are:
  black and white: there are only right and wrong when looking at things. For example, patients think that they must sleep 8 hours a night to feel energetic, and if they don’t get enough sleep for 8 hours, it means they haven’t slept all night.
  Generalization: Using a few or a single negative condition to generalize the whole. I was not in a good state when I woke up, and I just didn’t sleep well last night, so I blamed it for my bad state.
  Catastrophizing: magnify a small matter infinitely, and make the consequences of the matter serious. This is very common in people with insomnia. They often worry that an hour of insomnia will affect their performance the next day, resulting in anxiety.
  Selective attention: Focusing on only one aspect of a situation or evidence, seeing only the bad. Some people may sleep well at ordinary times, but they don’t sleep well all day. They only focus on the day when they didn’t sleep well, thinking that something is wrong with their sleep.
  Links Tips to improve sleep quality
  1. “Biological clock” is very important. Regular work and rest, avoiding staying up late, and establishing a normal biological clock are the first steps to improving sleep quality.
  2. “Stimulants” are not allowed. Avoid substances that stimulate the brain before going to bed, such as strong tea, coffee, tobacco, etc.
  3. “Disease” must be cured. If a certain disease affects sleep, the primary disease must be actively treated, especially a major disease that interferes with the biological clock.
  4. Exercise properly before going to bed. Proper exercise, such as qigong, tai chi, yoga, etc., avoid strenuous exercise before going to bed.
  5. Develop good living habits. Soak your feet or take a hot bath before going to bed to relax your body and mind.
  6. “Daytime Excitement.” Get as busy as possible during the day, take a proper lunch break, and the time should not be too long.

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