Seeing this, people who "touch the bed" may wonder why so many people pay attention to sleep problems. In fact, in this era of rapid development, sleep has become a top priority.
After a busy day, it will be a happy thing to lie in bed and have a good rest and sleep. However, a good sleep has now become a luxury.
According to the survey released by China Sleep Research Association, the incidence of insomnia among adults in China is as high as 38.2%, which is higher than the world average of 27%, and it is still rising with the acceleration of people's life pace and the increase of social pressure.
People in China only sleep 6.5 hours a night on average, and 60% of them don't get enough sleep after 1990s. Many people have more or less sleep problems, either unable to sleep or unable to sleep well.
At the same time, the 20 19 China Sleep Index report shows that people fall asleep the fastest after 50, take a lunch break after 60, read books before going to bed after 70, suffer from insomnia after 80, sleep at the latest after 90, stay in bed after 00, and sleep the longest after 05 and 10.
After 80, I love insomnia, and after 90, I love staying up late. They face more serious sleep problems than the elderly. They can't sleep, don't sleep enough, and go to bed late, so they are also dubbed as the two generations who lack sleep the most.
Among them, it is not a day or two to stay up late to cultivate immortality after 90' s, so they are often dubbed as "it's cool to stay up for a while, and it's also cool to stay up all the time", which may be because they are busy with work or addicted to the online world, but once they put down their computers and mobile phones, they are completely sleepy, close their eyes and can't sleep. In fact, they also want to go to bed on time.
The specific reasons for insomnia are:
1, physical illness, pain or discomfort during sleep, thus causing insomnia.
2, physiological changes can also cause insomnia. For example, it is difficult for people to adapt to changes in the environment, or it is difficult to fall asleep in a sultry temperature.
3, psychological factors, such as anxiety, anxiety, depression, work pressure, unhappy, etc. It can also cause insomnia.
4. Many diseases related to psychiatry can also cause insomnia, such as neurasthenia, depression and schizophrenia.
5, taking drugs, sometimes the side effects of the drug itself may cause insomnia.
6. Some foods and drinks can also cause insomnia, such as:
Caffeine-containing tea or coffee drinks.
B, cola or juice with high sugar content. , leading to high blood sugar and insomnia.
C. Alcoholic drinks will make people sleep shallower, and people who quit drinking are also prone to withdrawal symptoms and insomnia.
D, fear of insomnia can also cause insomnia.
E. Some people may feel sleepy during the day and lose sleep at night due to the inversion of the physiological clock caused by jet lag or work.
Nowadays, people's work pressure and life pressure are increasing, and anxiety is a common occurrence. The resulting sleep problem is a common phenomenon in life.
In "My Girl", Orfila eats some health care products after getting up, and then eats some take-away food-mala Tang, and then eats health care products after eating. What was most forwarded by netizens was that she soaked her feet after makeup. A healthy lifestyle is to soak your feet, read books and take a nap when you are tired. I thought she went to rest and sleep after soaking her feet. After all, it was late at night, but I never expected that she began to play with building blocks.
Quiet night, dim light, a person kneeling on the table to fight for building blocks ... this lonely picture can not help but make people feel distressed.
Staying up late for health care is a true portrayal of many young people working hard in big cities in this era of rapid development.
The emotional problem of marriage and love is also a major problem of insomnia for contemporary people.
My classmate Chen Lin suffered from severe postpartum depression after giving birth to a baby last year. Sleepless all night, the children love to make trouble at night, but the husband sleeps and snores and thunders.
She became more and more sensitive and nervous, not to mention friends, and even her parents began to think that she was "strange" and stayed away from her.
Later, she went to Rhonda Health Psychological Counseling Center for medical treatment, and only with the help of a psychologist did she get out of that dark time.
Sleep disorders can generally be divided into four types: unable to sleep, unable to wake up, snoring and abnormal performance. The last one covers grinding teeth, talking in sleep and sleepwalking.
A study in the Proceedings of the National Academy of Sciences found that sleeping less than six hours a night for a week will lead to changes in more than 700 genes in the body. Even if you don't get enough sleep for one night, it will cause serious harm to people.
Poor sleep will cause various negative emotions, anxiety and depression, which will have a negative impact on people's memory and endocrine, and is related to the onset of many diseases, such as heart disease and hypertension.
There are several specific hazards: decreased immunity, easy ugliness, easy stupidity, easy overeating, increased risk of car accidents, emotional loss of control, decreased attention and increased risk of premature death.
A study published in the journal Sleep, involving 174 1 male and female participants 10~ 14 years, found that men who sleep less than 6 hours a night will obviously lead to an increase in mortality.
About half a year, I always have night sweats when I sleep at night, and sometimes I have to sleep with two pillows and four faces all night. I thought I always stayed up late and my resistance dropped. I didn't know it was a warning from my body, too.
About these three months, I lost weight 10 kg. I thought my body function was getting better, but in fact, diabetes has long been on me. "
2016 Tianya, a 34-year-old deputy editor, died suddenly because he often stayed up late. It can be seen that a good sleep is actually the best investment for yourself!
1, foot bath before going to bed
Soaking feet before going to bed is conducive to promoting blood circulation, eliminating fatigue and relieving nerves due to excessive pressure.
Step 2 read or listen to music
Listening to some hypnotic music before going to bed is conducive to promoting sleep; You can also choose a boring book, which will make you sleepy.
3. Counting hypnosis
You can hypnotize yourself when you can't sleep. Our most commonly used count is 1- 10. Never count to hundreds or thousands. In that case, people's minds usually think about the next number, which will make it harder for you to fall asleep. You can also count sheep and fall asleep when you count them.
4. Memories help you sleep
Trying to sleep but not sleeping means that your brain is not tired enough, so you can use the time of insomnia to think about what happened in your day and make your mind active, because in this case, your mind will often enter the sleepy stage just after being active, which will lead to drowsiness and make us fall asleep faster and easier.
5. Improve the sleeping environment
Insomnia at night, Otawa, is related to the environment in which you sleep. Don't play with mobile phones before going to bed, try to keep the bedroom quiet and reduce the light source in the bedroom. Only a quiet and dark environment is suitable for sleeping.
6, "4-7-8" breathing method
The method is simple. Just inhale through your nose for 4 seconds, hold your breath for 7 seconds, and finally exhale for 8 seconds. After three cycles, you will feel sleepy.
7, sleep psychological guidance
For people who may have depression, anxiety and nervousness, Rhonda Health Psychological Counselor will help them build up their confidence and gradually improve their sleep quality by communicating with them and other treatments.
You don't have to use all the above seven ways to fall asleep quickly, just choose one that is useful to you.