At present, sleep disorders can be divided into five categories:
One is lack of sleep, that is, insomnia;
Second, I can't wake up and always want to sleep;
Third, the time is wrong, sleeping during the day and not sleeping at night;
Fourth, due to social factors and living habits, the normal frequency of life is affected, such as artificial overtime, delaying sleep time;
Fifth, bedwetting, night swimming, talking in sleep, arrhythmia at night, hypertension, angina pectoris, sudden death and so on. During sleep, sleep disorders involve hundreds of diseases.
Insomnia is a common sleep disorder. According to statistics at home and abroad, more than 50% young people suffer from insomnia, while 70% old people suffer from insomnia. Why do people suffer from insomnia? Medical scientific research believes that there are three reasons for insomnia:
First, environmental factors, when a person moves to a new place at first sight, or the temperature changes suddenly, or the noise is too loud, will cause people's sleep disorders.
Second, toothache, cough, asthma, urticaria and other disease factors will interfere with sleep and lead to insomnia.
Third, psychological factors such as nervousness, depression, excitement or sadness can cause insomnia.
Some scholars have studied 300 insomnia patients, 85% of whom have mental disorders. The study found that for many people with insomnia, psychological factors are the main factors leading to insomnia. Insomnia affects people's psychological state. Insomnia makes people depressed, listless, inattentive, depressed, impatient, anxious, nervous and irritable, thus reducing people's learning efficiency and work efficiency. Long-term insomnia will also reduce people's perception, memory, thinking flexibility and calculation ability. It will also cause some bad changes in people's personality, or produce an unbearable sense of pain, which will seriously dampen people's confidence in life, cause pessimism, and even cause world-weariness and suicide. It can be said that insomnia is the enemy of human health.
How can we eliminate the interference of insomnia in life? Medical scientists have put forward some methods:
First, eliminate the fear of insomnia. Many insomniacs are nervous, worried and afraid of falling asleep when they sleep at night. As a result, the more they are afraid of falling asleep, the more they can't sleep. If this goes on, it will form a conditioned reflex and cause a vicious circle. In this regard, psychologists point out that insomnia is harmful, but the fear and anxiety of insomnia are more harmful.
Second, strict life rules and work and rest systems should pay attention to strengthening physical exercise during the day, and don't sleep if you are tired. And even if you can't sleep well at night, get up on time. Stick to it for a few days, and you will get better gradually. When you are tired, you must not take a nap.
Third, pay attention to physical hygiene before going to bed. Do not drink more water or strong tea before going to bed. Soak your feet in hot water or take a hot bath. Try to be quiet and comfortable in the bedroom, which will help you fall asleep faster. The pillow should not be too high, otherwise it will hinder breathing.
Fourth, pay attention to mental health before going to bed. Relax before going to bed, be calm, don't have too many distractions, and try to be free from distractions. Keep your mind at peace and you will naturally fall asleep.
Four elements of scientific sleep
The quality of sleep is directly related to people's psychological and physical health. Sleep has four elements, which have a great influence on sleep quality.
Sleeping appliance
Whether it is a bed in the south or a kang in the north, it should be placed or built in the north-south direction. People sleep with their heads facing north and their feet facing south, so that their bodies will not be disturbed by geomagnetism. The hardness of the shop should be moderate, and the excellent shop will make people have to turn over from time to time because of its stimulation, and it is difficult to sleep, and the whole body aches after sleeping; Generally, the height of the pillow should be one shoulder of the sleeper (about 10 cm), too low will easily lead to physiological spur of cervical spine. Turn your pillow frequently in summer to prevent germs from entering your mouth and nose, and lung diseases will increase.
Sleeping posture
People with heart disease, it is best to lie on the right side, so as not to cause heart pressure and increase the incidence; If brain pain is caused by hypertension, the occipital position should be raised appropriately; In addition to raising pillows, patients with lung diseases should often change their sleeping positions to facilitate the discharge of phlegm and saliva. Patients with full stomachs and hepatobiliary diseases should sleep properly. People with limb pain lie down to avoid oppression pain. In short, choosing a comfortable sleeping position that is beneficial to your illness will help you sleep peacefully.
Sleep time
Sleep time should generally be maintained at 7 to 8 hours, but it is not necessary to force it, but it varies from person to person. Those who fall asleep quickly and deeply generally have no dreams or fewer dreams, and they can fully recover their energy after sleeping for 6 hours; Those who fall asleep slowly and lightly, and often have nightmares, even if they sleep for 10 hours, it is still difficult to be refreshed. We should get effective sleep through various treatments, but prolonging sleep time is harmful to our health. Because everyone's physiological rhythm is different, the arrangement of going to bed in the morning and evening also varies from person to person. In fact, different circadian rhythms cause two kinds of sleeping situations, namely "night owl" and "lark". Conforming to this physiological rhythm is conducive to improving work efficiency and quality of life, and vice versa.
sleep environment
Sleep quality is closely related to sleep environment. At the temperature of 15℃ to 24℃, you can get a good sleep. In winter, the smoke left by smoking after closing doors and windows, as well as the leaked incomplete combustion gas, will also make people unable to sleep. People who live near high-frequency ionizing electromagnetic radiation sources and have poor sleep for a long time rather than their own diseases, it is best to move to a distant place to live. To sum up, if people can master the four elements of scientific sleep, they can effectively improve the quality of sleep and put more energy into their work.