Insomnia makes them feel very painful, they can't sleep at night, they are listless during the day, they are unwilling to do anything, they are unable to get interested in things they like before, and their anxiety, irritability, and anger seriously affects their daily lives.

Many people have misunderstandings about insomnia.

Recently, several friends asked me about insomnia. Insomnia makes them feel very painful, they can't sleep at night, they are listless during the day, they are unwilling to do anything, they are unable to get interested in things they like before, and their anxiety, irritability, and anger seriously affects their daily lives.

Insomnia refers to difficulty falling asleep, easy to wake up after sleep or not sleeping all night. It is a subjective experience that a patient is dissatisfied with sleep time and/or quality and affects their social functioning during the day. At least one-third of a person's life is spent in sleep. Good sleep can help people eliminate fatigue, restore energy, regulate physiological functions, and maintain the balance of nervous system . This is a very important part of our health and well-being. Long-term lack of sleep will not only lead to a series of physical symptoms such as dizziness and general weakness, but will also produce negative emotions such as anxiety and depression, which will seriously affect work and study and reduce the quality of life.

With the increase of social pressure and changes in lifestyle, more and more people have sleep disorders . The "2021 Exercise and Sleep White Paper " released by the Chinese Sleep Research Association shows that at least 300 million people in China have sleep disorders. Many people have some misunderstandings about sleep, such as snoring means sleeping soundly; if you don’t sleep well at night, just find a chance to make up during the day; you must ensure adequate sleep for 8 hours every night, otherwise you will be anxious and in a bad mood; drinking is an effective way to help you sleep; if you don’t sleep well at night, you can drink more coffee during the day to refresh yourself; for sleep disorders, you refuse to take medicine because you are afraid of drug dependence, etc. Improve sleep in five aspects.

Sleep is very important to our health. It is recommended to improve sleep from the following aspects:

maintain a regular routine.

Develop the good habit of going to bed early and getting up early. Getting up at a fixed time every morning and sleeping at a fixed time at night can help us establish a "biological clock". The best time to sleep is from 10 pm to 6 pm. Try to keep sleeping during this period.

Many office workers believe that after working Monday to Friday, they can finally rest on weekends, sleep in at night, and get up late the next morning. Such behaviors will hinder the formation of good habits.

exercise regularly and increase outdoor activities.

Regular exercise can not only enhance physical fitness and immunity, but also improve people's sleep quality. Research shows that the more physical energy you consume during the day, the clearer your mind will be, the stronger the driving force for falling asleep at night, and the more you want to sleep. Outdoor exercise can help us get in contact with external light, reduce the secretion of melatonin in the body, and keep people awake. Melatonin is a hormone that guides people to fall asleep. Melatonin levels increase as the light level decreases, which also reminds us to develop the good habit of turning off the light and sleeping. You should avoid playing with various electronic products before going to bed to avoid the release of blue light to reduce melatonin secretion and affect sleep.

Avoid drinking and tea before going to bed and eat less coffee.

drinking will temporarily aggravate your sleepiness, but it will then cause frequent awakening at night and early awakening. People with sleep disorders should avoid drinking alcohol if they wake up easily at night.

Alcohol has a certain sedative effect. Some people with sleep disorders will use alcohol to help sleep. But the sedative effect of alcohol will weaken with the advent of tolerance. Individuals need to increase their alcohol consumption to achieve the same sleep-aided effect, which can lead to alcohol abuse and dependence. Drinking tea and coffee has the effect of refreshing the spirit and is not good for people with insomnia.

Relax before going to bed.

Avoid stimulating work and entertainment before going to bed, and do not bring the problems that bother you during the day to the bed. Anxiety and worry can put our brains in an overawakening state and disrupt our sleep. You can choose to listen to some gentle and soothing music, read an extracurricular book to relax, or do some exercises that are conducive to body relaxation, such as breathing training, muscle relaxation training , etc. , to calm down and make it easier for yourself to fall asleep.

Create a quiet and comfortable sleeping environment.

A quiet environment, suitable temperature and humidity, dim light, and suitable hardness beds are all conducive to sleep.On the contrary, anyone in a noisy room, in a strong light, in a room that is too cold or too hot, or in a bed that is too soft or too hard, will have a hard time falling asleep. In addition to the external environment, we also need to pay attention to our own internal environment, such as not to overeat before going to bed at night. If you eat too much food before going to bed, the gastrointestinal tract needs to be digested and absorbed very hard, and the brain will be constantly stimulated, affecting sleep. Of course, hunger on an empty stomach can also interfere with the rest of the brain and be detrimental to falling asleep.

Use appropriate medications if necessary. If sleep problems such as anxiety, irritability, inattention and other sleep problems affect daily work and life, appropriate medications should be selected for treatment under the guidance of a doctor.