According to authoritative data statistics, more than 1.3 billion Chinese people in my country suffer from sleep disorder , and the insomnia rate in adults is as high as 38.2%. At the same time, a survey shows that nearly 90% of young people even have more severe sleep disorders than the elderly.
Difficulty in falling asleep has become one of the most concerned and troubled problems for contemporary adults. The normalization of insomnia sometimes makes us ignore its existence until we fall into the insomnia black hole.
1 Are you transient insomnia or chronic insomnia?
When it comes to insomnia, some people always don’t care about it, thinking that “has harmed” for several nights, and there is no big problem. It is difficult to understand the pain of insomnia caused by one's own insomnia.
Perhaps, they are just in the early stage of insomnia and are not aware of the coming danger.
None of those friends who have been repeatedly tortured by insomnia did not start with occasional insomnia.
Xiao Yue once saw a confession of an insomnia patient:
At the beginning, I just couldn't sleep occasionally at night, and then gradually, things became a little out of control.
either open your eyes all night until dawn, or struggle until 2 or 3 o'clock, and barely sleep for a while. The worst thing is that she realized that when she was about to rest, she was very nervous and almost set that she would have to suffer from insomnia tonight. Thinking of all the things she had after insomnia, she became even more worried and anxious.
This is a vicious cycle: the more you can't sleep, the more you worry about insomnia, the more anxious you are, the more you become, the worse it will aggravate insomnia, and this cycle goes on and on.
This is the difference between insomnia and insomnia. The former may be just temporary insomnia, but in the later stage, insomnia is out of control and has turned into chronic insomnia.
The difference between transient insomnia and chronic insomnia is that the insomnia of the former is mostly triggered by a certain event and has a short duration. Once the problem is solved, insomnia will come to an end, while the insomnia of the latter is irregular and unpredictable, and can even last for several years.
In other words, transient insomnia is automatically repaired and regulated by individuals through their own system, and there are also reasons to find it, but chronic insomnia is uncontrollable and makes people helpless.
Obviously, transient insomnia is much better than chronic insomnia. However, Xiao Yue still wants to remind everyone that even if you only have temporary insomnia at this time, you must not be careless.
2 How does chronic insomnia occur?
Xiaoyue’s reminder is naturally not without reason. If you understand the process of chronic insomnia, you will understand the reason.
As we mentioned earlier, for transient insomnia, once the stressor disappears, or if we adapt to this part of the stress, we can return to normal sleep. However, not everyone can be so lucky.
For some people, even if the stress leaves, insomnia never stops. Not only has it continued to continue and even has new developments, it has visited again and again. Why did it develop to this point?
This may be related to the fear and anxiety of insomnia in this group of people. Especially after transient insomnia develops into chronic insomnia, they become increasingly distrustful of their sleep to return to normal state, and they are worried and anxious about it. Even if insomnia has not yet knocked on the door, they will make various negative associations.
However, it is often our concern, or the urgent desire to relieve insomnia, that brings us closer to insomnia.
3 Adjust and optimize our sleep mode
In fact, the formation of each sleep mode has gone through a long cycle. If we want to break the badly corrected sleep mode, we need to be more patient.
How to adjust and optimize our messed sleep mode?
· Fixed wake-up time
For insomnia, it is relatively easy to fix wake-up time than confirming the sleeping time, but sometimes our excessive attention to the difficulty of falling asleep will make us ignore this. On the other hand, choosing a fixed wake-up time, we are correcting our sleep time, because the biological clock will help us adjust the sleep time.
· Gradually increase sleep time
Increase sleep time, it is impossible to achieve overnight, we must do it little by little.
For example, if you want to increase your sleep time for half an hour, what should we do?
1. During one or two weeks, I went to html earlier than usual 115 minutes every day, and got up 15 minutes later than usual the next day. If this rhythm can ensure that we fall asleep easily and wake up on time, then please repeat the process for a while and increase it a little bit.
· try to let go of excessive vigilance for insomnia
I know that before you recover, you will definitely worry about the quality of sleep and worry about insomnia, but this is something you must learn to let go. Otherwise, you may always live in the pain of insomnia. Because excessive attention to insomnia will convey information to the brain - you are very nervous about sleep, and the brain will interpret it as a dangerous thing, and the reaction may be to sleep less or not.
If it goes well, a few weeks later, our brand new sleep habits will begin to form, the quality of sleep will improve little by little, and the sleep pattern will gradually be corrected.
Of course, occasional fluctuations in sleep quality are normal, so please don’t worry too much.
Is your sleep OK? Have you also experienced insomnia? Welcome to tell your story in the comment section.
