Because there is no drowsiness at all, people can't fall asleep when they lie in bed for more than 30 minutes, which can be called "sleep disorder". In fact, many people can't sleep after two or three hours.
Countermeasures: separate the studio, study and bedroom, go to the bedroom if you want to sleep, and realize that the bedroom is a sleeping room, so it is easy to fall asleep. It is also effective to make full use of bedding and choose suitable pillows, beds and bedding. Aromatherapy and drinking vanilla scented tea also help to calm the mind. If all the above methods fail, you can only turn to drugs.
Shallow sleep type → intermediate awakening
Wake up many times from late at night to dawn, or fall asleep because of dreams. After waking up at night, I can't sleep for a long time, or I can't sleep well in a daze, so I feel bad after getting up.
Countermeasures: This type is more common in people with irregular life. The key to treatment is to change the pace of life, just like workers go to work at the specified time and students go to school on time. No matter what happens, get up at 6 o'clock every morning on time, thus forming a new rhythm of life. Don't sleep late or get up on holidays. If you really want to sleep, you can take a nap after breakfast.
Wake up early → rhythm disorder
It's easy to fall asleep, but I wake up early and it's hard to fall asleep after waking up in the middle of the night. More common in the elderly and depressed patients. When people get old, the biological clock in the body becomes worse, which is manifested by delaying falling asleep, waking up many times at night and waking up very early. In order to make up for the lack of sleep, it is easy to doze off during the day and night, forming polyphasic sleep (increasing the number of times you wake up and fall asleep), resulting in rhythm disorders.
Countermeasures: Patients with depression need psychological and drug treatment. For the elderly, it is necessary to adjust the biological clock, try to eliminate polyphasic sleep and form a regular rhythm of life. If you are really sleepy during the day, take a nap 10 ~ 15 minutes. If you sleep 1 ~ 2 hours, the quality of sleep at night will naturally deteriorate.
Poor quality type → lack of sleep.
I can hardly sleep at night. I haven't slept well for years. In fact, they did fall asleep, but I didn't feel asleep at all. This is clinically called "insomnia without objective impression" and belongs to mental problems. People who are prone to this disease are neurotic and take everything to heart. They think they must sleep for 8 hours and refuse to accept anything.
Countermeasures: It is the key to the treatment to try to change one's own ideas or concepts. Even if the sleep time is sometimes reduced, the sleep quality can be guaranteed. People with depression are also in a bad mood when they get up early, and they don't feel deep sleep. Proper use of antidepressants can control depressive symptoms, and the spirit is enough.
After middle age, people's sleep time gradually decreases, although this is normal. However, many people lie tossing and turning in bed at night, or can't sleep after waking up at night, but they always feel sleepy and have no spirit during the day. This is insomnia. Some people use sleeping pills to deal with insomnia, which can be done in the short term, but the side effects of long-term use are too great, and even lead to aggravated symptoms. In fact, insomnia can be completely avoided as long as we pay attention to the following methods of "two comforts and three taboos" in our daily life.
Drink a glass of milk before going to bed. Drinking a glass of milk before going to bed can help you fall asleep as soon as possible. In addition, eating a small piece of bread or a fruit an hour or two before going to bed can also help you fall asleep as soon as possible. However, don't eat anything too sweet before going to bed. Sweets often make people nervous and affect their sleep.
Relax before going to bed. After a busy day, before going to bed at night, you must relax, put aside all the troubles and tensions during the day and stop thinking. Listen to a euphemistic slow-paced music before going to bed, and let yourself fall asleep easily and happily.
Avoid drinking strong tea before going to bed. With the development of the times, the nightlife time of modern people is getting longer and longer, and the content is getting richer and richer. In order to refresh themselves, they often like to drink strong tea or caffeinated drinks such as coffee, Coca-Cola and chocolate. Caffeine is easy to excite people. If you want to have a good sleep at night, don't drink caffeinated drinks such as strong tea.
Don't smoke before going to bed. Some people are used to smoking a few mouthfuls before going to bed, but it is difficult to fall asleep after smoking. Because smoking can make people excited, they often lose sleep after smoking. Moreover, nicotine contained in cigarettes is very harmful to human body and even causes cancer. If you want to sleep well at night, you must avoid smoking before going to bed. Avoid drinking before going to bed. Some people like to drink a little wine before bed in order to sleep well at night. However, alcohol not only inhibits people's central nervous system, but also destroys people's sleep. When you wake up after drinking, you will not only feel relaxed and comfortable after sleep, but also often feel headache because of the stimulation of alcohol. Over time, it will do great harm to your health, so don't drink before going to bed.
If you can't fall asleep again within 15 minutes after waking up at night, you might as well turn on the radio and go to sleep when you are sleepy. No matter how you sleep at night, don't sleep late in the morning, get up on time and form good habits, which is also an important way to prevent insomnia.
When many insomniacs are first diagnosed, most of them will complain that the noise and murmur around them make them insomnia. In fact, these insomniacs can't sleep even if they go to the deep mountains and forests far away from the city or the silent temples. Because most insomnia is not caused by external factors, but inner anxiety. Such as inner conflicts, troubles, melancholy and family and interpersonal conflicts. As a result, they have a lot of thoughts and distractions during sleep, making it difficult to fall asleep. If insomnia is only attributed to external influences, it is difficult to correct it, because the cause is wrong, let alone the treatment. Unwilling to find the reasons by yourself is one of the misunderstandings of long-term insomnia. Because of avoiding the real cause of insomnia, simply taking eye drops can not alleviate their psychological problems, which leads to long-term insomnia.
Insomnia is a subjective symptom, and it is difficult for patients to make an objective evaluation of themselves. Many sleep experiments have confirmed that people tend to overestimate the severity of insomnia, and insomniacs may exaggerate the severity of symptoms. Clinical observation also proves that the chief complaints of insomniacs (especially those with long-term insomnia) are often unreliable. Many scholars have studied insomnia patients and found that the evaluation of insomnia latency is too long and the evaluation of actual sleep time is too short. During the experimental test, the self-report of insomnia patients about sleep parameters is also inconsistent with the objective records. For example, the Sleep Clinic of Sanford University in the United States found that 122 patients who complained of long-term insomnia, compared with their own complaints, mostly underestimated their sleep time, but overestimated their time of not sleeping, and woke up less at night than they reported. In other words, insomniacs intentionally or unintentionally exaggerate the symptoms. For example, the patient told the doctor that he didn't fall asleep until he went to bed 1 hour, but EEG records suggested that he fell asleep in 20 minutes.
Why is there such an exaggeration? Most experts believe that this is due to the personality and psychological weakness of insomnia. According to research, the experience of insomnia is mainly related to mood and personality. Frequent insomnia is often accompanied by neurotic personality characteristics and nervous anxiety. Severe insomnia is even accompanied by a certain degree of hypochondriasis. They tend to be neurotic and pay too much attention to symptoms. As long as their bodies change slightly, they will be nervous, so they can't help exaggerating symptoms. Hypochondria is a kind of neurosis that is difficult to treat clinically, which may seriously cause patients to lose their ability to work. Hypochondriac patients pay too much attention to their own health, suspect that a certain part of the body or a certain type of organ is abnormal, or although there is no objective evidence in clinical examination, the patients themselves think that they have some kind of disease, accompanied by anxiety, and may have insomnia symptoms.
Therefore, insomnia is not a simple physical problem, but more reflects the personal psychological problems, and such patients often want to avoid their own psychological problems, which leads to long-term treatment. But after all, psychological personality problems exist objectively. You can hide for a while, but not for life. Avoiding is not a good policy. Therefore, insomnia patients need not only medication, but also psychological and behavioral therapy. Because it is our own psychology and behavior that affect sleep, it is necessary to tie the bell to solve the problem, so improving insomnia mainly depends on ourselves. Of course, if there is persistent and serious insomnia, it is best to go to the hospital for expert treatment.