Today is World Sleep Day. However, according to the "2021 Exercise and Sleep White Paper" data, in 2021, more than 300 million people in China will have sleep disorder . In other words, about one in five people suffers from sleep disorders, so are you sleeping well today?
A good sleep is the beginning of a good state of the day, and a good sleep is the only way to be energetic. Today I will share 7 ways to help you reduce sleep disorders.
1. The stimulus control law
strictly regulates the purpose of the bed. The bedroom and bed can only be used for sleeping. Once in bed, there is only one thing to do: sleep. Don't put anything unrelated to sleep in the bedroom, TV, and books. It is recommended not to lie down for a nap if you are tired, and to lie down to sleep when you feel sleepy.
2. Mind concentration method
When you are lying in bed and preparing to sleep, try to empty your mind and just sleep. Some people start to wander around in bed, and when they think of some exciting things, the drowsiness that is finally brewing disappears.
3. Sleep restriction method
When you lie in bed for a while but find that you can't sleep with your eyes closed, you don't need to continue lying down, which may make you more anxious. Try to stand up and walk around and do some other things. But be careful not to do some exciting projects, such as playing games and watching horror movies. Wait until sleepy comes and then lie in bed to fall asleep.
4. Contradiction therapy
Many people have "rebellious" moments in their bodies. The more the brain thinks about sleeping, the body does not listen to instructions, and the more awake it is. In this situation, you can try to think about not sleeping and cheering up, but sometimes sleepiness will invade instead.
5. Biofeedback method
This is a new method of treating sleep disorders,You need the assistance of a sleep specialist to help you find a comfortable sleep position, heart rate, muscle tension and other indicators that make you feel comfortable. At this time, the machine will remember your state at this time, and help you to return to the best state of falling asleep next time you fall asleep.
6. Regular exercise
You can do some mild to moderate physical exercises three to four hours before going to bed to make your body slightly fatigued and more conducive to falling asleep. And the endorphins produced during exercise also help sleep. But it should be noted that the best interval between exercise and sleep is a few hours. If you exercise immediately before going to bed, it will also be difficult to fall asleep because of the increased excitability of the body.
7. Get up on time
Develop a regular biological clock and get up on time every day. You can get up early to force you to go to bed early to develop a good sleep habit and reduce the occurrence of insomnia.
If your sleep disorder has been severe to a certain extent, and none of these methods have improved for you, then you need to go to the hospital and improve your sleep under the guidance of a doctor.
.
