Have you tossed and turned late at night, but you just have insomnia that can’t sleep?
Especially the more you have something to do the next day, the more difficult it will be to fall asleep that night. The bigger the matter, the more vigorous it will be.
originally planned to go to bed early and get up early, but ended up waiting until the sun rose.
As soon as he got to bed, he became more and more courageous as he fought.
During this period, I have been troubled by insomnia. I have checked a lot of information before and after, and even conducted a lot of experiments on myself, and came up with some experiences and skills about sleepiness:
Just taking advantage of the mental health day, I will share with you all the sleepiness skills I have been exploring and exploring in bed during this period:
Why is it that I can't sleep even though I'm very late?
What are true insomnia and false insomnia?
Master Niu What tips do you have to fight insomnia?
Hello everyone, I am taking you to take off your insomnia underwear and sleep more soundly with my close sister beef brisket.
Today we will talk about sleeping together.
1
Many "insomnia" are prone to anxiety when they can't sleep, and are afraid that they may have insomnia.
If you happen to check it on Baidu, it will start with depression at the least, and at the worst, it will be bipolar disorder . You will be scared and unable to sleep after watching it.
But in fact, not being able to sleep is not necessarily insomnia.
What exactly is insomnia?
According to the definition in the "Guidelines for Diagnosis and Treatment of Insomnia in Chinese Adults", there are three main manifestations of insomnia:
, difficulty falling asleep
, without playing with your mobile phone or reading books, you still can't fall asleep even if you have difficulty falling asleep.
. Sleep maintenance disorders
You will wake up several times a night, and it will be difficult to fall asleep again after waking up.
. The quality of sleep has decreased, the total length has decreased
Sleeps lightly and wakes up easily in the middle, and wakes up earlier. The total length of sleep is less than 6.5 hours long.
If the above characteristics are met, don’t be anxious. The more important criterion for determining insomnia is that you will also have “day symptoms”.
During the day, the body is weak and weak, the mood is depressed, and becomes irritable, and there will also be learning difficulties, work errors, and slow reactions. cognitive impairment .
In short, it becomes a collection version that is mindless and unhappy.
The so-called insomnia is actually a subjective experience that will affect one's own day society functions.
But since it is a subjective experience, there will be misunderstandings.
So, don't always scare yourself.
2
So how did I fight wits and courage against insomnia, and what effective experience did I summarize?
This starts with my poor mental state last year, and I went to ski in Northeast China to escape.
When I was skiing, I got up early during the day, ran to the mountain for a day, and went down the mountain in the evening.
After a few days, the snow didn't understand and the old sleep was already fragrant.
My insomnia improved miraculously, and I slept early, fragrant and long.
Detective Beef Brisket fell into deep thought on the spot. There must be some clue that I ignored.
Later I figured out a problem:
1. Can't sleep at night has a lot to do with the consumption in the daytime.
Modern people, most urban people lack exercise during the day and sit too much. In essence, they are too casual and consume too little physical and energy. Mental labor alone is not enough. Many people are just tired and exhausted, but they are still physically energetic while sitting and lying down all day. Have you noticed that it is particularly easy to get sleepy at night when traveling? It is because of the hard work of traveling and traveling, which greatly increases physical energy consumption, which can be said to be exhausting and hungry for the body. If you consume too much during the day, you will be prone to sleepiness at night. Therefore, if you want to sleep well at night, it is necessary to increase your consumption in all aspects during the day.
2. You can’t sleep too much during the day.
Later, when I repeatedly looked at my insomnia schedule with engineering thinking, I found one big problem after another: I slept too much during the day.
Can't sleep well at night, and you will feel uncomfortable during the day, so naturally I want to make up for my sleep and take a nap.
Men, be kind to yourself.
But this can easily form a vicious cycle.
I slept soundly during the day, and I couldn’t sleep well at night, so I always wanted to be kind to myself and take care of my sleep during the day.
It turns out that I can’t sleep even more at night.
. If you have to take a nap and can't stand it, it's best to stay away from the sleep time at night. The nap time is a little shorter, about 30 minutes.
There is a concept that needs to be mentioned here: constant sleep driving force (process S) in the circadian rhythm.
In 2017, Nobel Prize in Physiology or Medicine was awarded to three scientists who discovered the "molecular mechanisms that control circadian rhythms."
They found the regulatory mechanism of circadian rhythm at the genetic level by studying fruit fly .
From single-cell Blue-green algae to large as cattle, horses and humans in mammals, there are all this mechanism.
Sleep and awake are actually "applications" engraved in our genes.
The longer we wake up, the more we need to sleep, and the stronger the sleep drive will be.
If you don’t sleep, your body will debuff you, you will be drowsy, yawning, until you go to bed obediently.
However, if you fall down halfway through the day and take a nap, you will consume the accumulated "sleep driving force", making it difficult to fall asleep at night.
Many people don’t sleep well all night, and they take up sleep during the day the next day, and then suffer from insomnia again at night, and then take up sleep again. After a vicious cycle, a "insomnia biological clock" will develop.
4, there is also "8 hours" obsessive-compulsive disorder .
Many people are frightened by the "8-hour sleep theory". They are usually obsessive-compulsive disorder and have to sleep enough, otherwise they will always feel that they have problems and the more they think about it, the more anxious they will become, which will affect their lives.
The popularity of bracelet watches now gives us a way to quantify our sleep situation.
However, many people often regard 8 hours of sleep as a "scoring method". If they cannot achieve it, they will sleep hard and even sleep.
But in fact, this 8-hour sleep actually refers to the per capita sleep time and does not apply to everyone.
Some people can be full of energy after only three or four hours of sleep, while others may have to sleep more than ten hours before they can get up.
People cannot be generalized, and everyone's sleep efficiency is different.
According to the NSF (American Sleep Foundation), everyone has different recommended sleep durations for different age groups.
is suitable for you. Being energetic during the day means having a good sleep. Don’t blindly pursue long or short. People are not machines. The state is fluctuating, and the time required for sleep is also long and short, and there is no need to strictly die-jacking time every day.
The most important thing is to judge whether you sleep well is not how many times you get up at night or how long you sleep.
It’s the feeling you feel after waking up. As long as you are full of energy, full of energy, and whatever you eat, it is a “good sleep”.
5. If you can’t sleep well, you must solve external problems.
From the causes of insomnia, insomnia can be divided into two categories:
"primary insomnia" and "secondary insomnia"
primary insomnia refers to not knowing why, there are neither psychological nor physiological problems, and you can't fall asleep for no reason.
and secondary insomnia are the kind of insomnia that can find the direct cause.
For example, the environment changes, it is normal for a hotel to stay on a business trip, and the environment is dirty and messy, and it is not normal to not sleep.
I just recognize the bed. Every time my girlfriend invites me to a hotel, I refuse harshly because I really can't sleep.
Or because of medication, drinking coffee, milk tea before going to bed, or eating exciting things, will lead to insomnia.
There are also mental causes, such as Depression , anxiety disorder, or physical causes, and some diseases can lead to secondary insomnia.
These secondary insomnia problems and environmental problems are solved through the environment. For example, I will only drink a cup of coffee in the morning, and the tea and coffee in the middle will not touch the stimulants. I pulled three layers of blackout blinds in the bedroom window of
to ensure that it is black during the day. I installed vacuum glass to isolate the noise as much as possible.
hours before going to bed, fasting and watering. When you are old, you are three feet away from the wind. Now you should prevent getting up at night, and eating will affect your sleep quality.
Before trying to get a little drunk and get to sleep, but later I found that drinking small wine before going to bed is easy to get excited, and drinking large wine is easy to have headaches. It is best not to drink alcohol.
I also fought against the problem of anxiety and depression for more than half a year before I realized a problem. Anxiety and depression are generally accompanied by Sleep disorder . The impact of emotional sleep is very great. If there is any problem in this aspect, you must remember to go to the hospital to communicate with the doctor and solve the problem through medication.
6. Long-term chronic insomnia must be solved by building a sleep rhythm. In this way, we need to learn a method:
Cognitive Behavioral Therapy for insomnia, CBT-I).
is actually not complicated. Simply put, it is to reconstruct a set of sleep rhythms.
Develop general sleep habits with conditioned reflex.
Why do many people not sleep in bed?
Because I usually play too much and sleep too little in bed.
What else can I play in bed?
Hehe, when you watch videos and play games, your body will gradually develop an inertia:
Go to bed = don’t sleep.
Hey, you will find that you have been working and studying for a day and are very sleepy and tired, but once you get to bed, you get excited on the spot and can't stop playing with your phone until the second half of the night.
can't sleep at all.
If you want to break this inertia, you need to use this CBT-I solution:
is to do things other than sleeping, everything is done outside the bed, and it is even better outside the bedroom.
Whether you are listening to music, watching videos or EMO, don’t use a bed.
As soon as you go to bed, don’t accept other stimuli and go to bed directly.
Rebuild one: Go to bed = sleeping reflection.
At the same time, there is also a 15-minute principle. If you work hard in bed for more than 15 minutes and haven't fallen asleep, then get up and do something else, and then come back and try to sleep.
Repeat this until you fall asleep.
In addition, you can also take a hot bath and lower the room temperature, which will help turn on the "sleep switch".
train yourself to be the Want Want of Bapusov.
3
In fact, each of us has our own unique circadian rhythm.
In 1976, psychologists James Horn and Oloff Osberg developed a set of "Morningness-eveningness questionnaire (MEQ).
In the questionnaire, they divided people into three types according to their sleep type:
morning type, night type and normal people.
morning type people are called skylark type. They wake up early, are energetic during the day, rest early at night, and do not like to stay up late.
night type is called owl type. The more night it is, the better it is, while the daytime status is relatively poor. The two types of people,
, account for nearly 50% of the survey.
In other words, we are born with half the chance to go to bed early or get up late or get up late.
The traditional sense of "good health when going to bed early" may not be suitable for everyone.
In addition to the hard needs of going to school and working, we should also find a sleep rhythm that is most suitable for us.
Sleep at a sleepy node and wake up naturally.
Carry out a cycle of life with a cycle that makes you most comfortable.
Don’t be nervous, don’t be anxious, don’t roll it when you sleep.
