Professor Zeng Aiqiong from the Department of Neurology, the First Affiliated Hospital of Sun Yat-sen University pointed out that insomnia is caused by different reasons, most of which are mental factors. Only when we get to the hospital can the doctor prescribe the right medicine. Some experts also believe that sleep disorder is a kind of "heart disease", and only through comprehensive psychological and physiological treatment and self-regulation can we have a good sleep.
Gao Zhao 1 Make a reasonable sleep schedule
If you want to sleep well, you must develop scientific sleep habits. Keeping a good sleep quality can make the biological clock in the body orderly and speed up sleep. Therefore, everyone should make a reasonable sleep time according to their own life schedule, accurately grasp the sleep signal sent by the body, so as to urge themselves to fall asleep as soon as possible. For everyone, drowsiness usually begins at some time in the evening. Fatigue, weakened mental activity, feeling hypothermia and yawning often occur before drowsiness. In this case, it means that this is the best time to sleep, so you should hurry to sleep and turn off the lights, otherwise missing this time will increase the difficulty of falling asleep.
Scientific sleeping habits also include correct sleeping posture, because correct sleeping posture can not only accelerate falling asleep, but also ensure good sleep. The correct sleeping position should be able to reduce the pressure on the body and avoid problems such as back muscle overwork, back pain or back stiffness. If you are not careful, the fatigue and pain of the body during sleep will interrupt sleep and affect the quality of sleep. It is very important to keep the natural "S" shape of the spine when sleeping, which can reduce the burden on the body and avoid discomfort.
Tip 2 A good environment is suitable for sleeping.
It is hard to imagine that people can fall asleep quickly in a noisy and dirty environment, and the environment is an important factor affecting sleep. Of course, for people who lack sleep and are extremely eager for sleep, the environment doesn't matter, and they can fall asleep on the ground at any time. But for ordinary people, a quiet, clean and comfortable environment can make people feel happy and help them sleep.
A good sleeping environment should first reduce noise. Noise not only causes many diseases, but also causes sleep disorders. So people who are afraid of noise should close the doors and windows when they sleep. It is best to choose wood furniture indoors, because wood fiber has porous characteristics and can absorb noise. Too much or too little furniture, too little sound can produce * * * sound in the room, causing great repercussions; Too many are inconvenient to be crowded, and colliding with each other increases the noise.
Keeping the bedroom air fresh is also important for sleep. Fresh air is a natural tonic, which can provide sufficient oxygen, stimulate the digestive function of the body, promote the absorption of nutrients, improve metabolic function, strengthen the role of the nervous system and enhance the resistance to diseases. The physiological activities of the brain during sleep need a lot of oxygen, so it can provide more fresh air to fully meet its needs and give full play to the maximum efficiency of sleep.
In addition, we should keep proper indoor temperature and reasonable light intensity. Proper temperature is an important condition for falling asleep. Both supercooling and overheating will cause cerebral cortex excitement and affect sleep. Generally speaking, it is appropriate to keep the bedroom temperature at 18℃~20℃. When sleeping, avoid strong light, because the light is too strong, which makes people excited and difficult to fall asleep. If you turn on the light for a long time to sleep, the "biological clock" that controls metabolism in the body will be disrupted, which will not only lead to disease, but also affect sleep.
Trick 3: Adjust psychology to overcome insomnia
Insomnia is mostly caused by psychological factors. As long as psychological activities can adjust themselves, it can be overcome. Some insomniacs are involuntarily nervous every night, but the more nervous they are, the more they can't sleep. For this kind of insomnia, it is very important to overcome mental tension. According to Dr. Wang from the First Hospital of Guangzhou Medical University, insomnia is not good, but the harm of insomnia itself is far less harmful than the fear and anxiety caused by insomnia. Fear and anxiety about insomnia will produce a vicious circle of mental interaction, which will aggravate insomnia symptoms and increase the difficulty of rehabilitation.
There are many psychological adjustment methods before going to bed, such as listening to music and self-discipline training. On the one hand, we should accept the reality frankly, at the same time, we should realize that it doesn't matter if we stay up all night as long as we can relax physically and mentally, so we will let go of our burdens and promote natural sleep. In addition, after going to bed, you can lie comfortably, think about some pleasant things and immerse yourself in happy scenes. If you can't sleep because of distraction, you can try to continue the story with distraction, and the plot of the story should make you happy. The longer the story, the better. These intentional memories and "making up stories" can not only eliminate patients' fear of insomnia, but also turn into protective inhibition due to normal excitement and fatigue of cerebral cortex, and promote natural sleep.
Tip 4 A reasonable diet promotes sleep.
As we all know, we should avoid drinking strong tea, coffee and other things that are exciting to the brain center before going to bed, but few people know that many foods also have the effect of promoting sleep. Modern medical research has proved that tryptophan in food protein can temporarily inhibit brain thinking activities and make people feel sleepy. Suitable foods to eat before going to bed are millet, milk, potatoes, noodles or vegetables with a little chicken or fish. These foods can stimulate the brain to secrete a hormone called serotonin, which has relaxing and calming effects. Cheese and yogurt are rich in calcium, which can promote the role of serotonin; Bananas, oatmeal, eggplant, tomatoes and celery rich in magnesium also help sleep.
Drinking before going to bed, as one of hypnosis methods, is widely circulated among the people. But alcohol has a double effect on the nervous system of the brain: a small amount of alcohol inhibits the brain and makes people sleepy; Excessive alcohol excites the brain. It should be noted that alcohol is a highly addictive substance. If you are not careful, you will be poisoned and addicted, which will lead to the consequences of not sleeping without drinking. Therefore, drinking before going to bed is not advisable as a hypnotic method. It is also worth noting that eating before going to bed should not be too full or too little, because both of them will make people feel abdominal discomfort, bloating, or hunger, which will affect their sleep. **