Under the influence of mortgage, car loan, employment, marriage, parenting and many other mountains, insomnia has become a common problem of modern people, especially those born after 1980s and 1990s. Mental stress doubles, and anxiety often creeps up on my mind, making people sleepless at night. According to statistics, there are more than 200 million people suffering from insomnia in China, which seriously affects people's physical and mental health and quality of life.
Difficulties in falling asleep, shallow sleep and waking up early in dreams are all symptoms of insomnia. Insomnia not only disturbs people's circadian rhythm, makes people listless and feel tired, but also reduces human immunity and induces various diseases, such as endocrine disorders, mental disorders, hypertension, coronary heart disease and diabetes. It even makes it easier for cancer cells to escape the killing of immune cells and induce cancer.
Everyone knows the harm of insomnia, but how to improve insomnia is a big problem for insomnia patients. How can I have a good sleep?
JCSM: To improve insomnia, you may just need a thick blanket.
I believe that everyone must have had such an experience at ordinary times: if you sleep with a thick quilt, you will sleep soundly and feel safe that day. Recently, the American Journal of Clinical Sleep Medicine published an interesting study, that is, by weighing the blanket while sleeping, to determine whether it really improved insomnia.
The purpose of this study is to evaluate the effect of aggravating blankets on insomnia and sleep-related symptoms in patients with major depression, bipolar disorder, generalized anxiety disorder and attention deficit hyperactivity disorder. The researchers randomly assigned 1: 1 20 patients with insomnia for more than 2 months. One group is the experimental group, and the other group is the control group, with quilt 1.5kg.
The researchers evaluated insomnia with insomnia severity index, fatigue symptom scale and day and night diary as indicators. After the study lasted for 4 weeks, it was found that the remission rate of insomnia in the experimental group was 59.4%, while that in the control group was only 5.4%. After that, 1 12 participants continued to open the study 12 months, allowing participants to use 6kg-8kg blankets. It was found that 92% of the people who used the weighted blanket had their insomnia symptoms relieved.
Generally speaking, by increasing the weight of the blanket when sleeping, you can significantly improve your sleep, relieve insomnia, improve your activity level during the day, and relieve symptoms such as fatigue, depression and anxiety during the day. It is an effective and safe intervention measure for patients with severe depression, bipolar disorder, generalized anxiety disorder and attention deficit hyperactivity disorder.
Why can a thick blanket improve insomnia? The explanation of the study is that when a thick blanket covers the body, it will exert pressure on all parts of the body in the form of "deep pressure stimulation", which can stimulate the sense of touch, muscles and joints. This feeling is similar to acupoint massage. Previous evidence shows that deep pressure stimulation can enhance parasympathetic stimulation of autonomic nervous system and reduce sympathetic stimulation, which can play a role in sedation and sleep.
Unexpectedly, covering with a thick quilt can also improve insomnia. Now that winter has come, the weather is getting colder and colder. If you have insomnia, you might as well try to use a heavier quilt, but if you think that 8kg is too heavy, you are advised to be cautious and choose a quilt according to your actual situation.
What measures are there to prevent insomnia?
The only way to treat insomnia is cognitive behavioral therapy and drug therapy. Cognitive behavioral therapy specifically includes providing sleep health education to insomnia patients, correcting their bad beliefs and relaxing training. These measures can change patients' thinking and reduce insomnia. The drug is sleeping pills, which has great side effects and will make patients dependent.
In fact, if you want to prevent insomnia, there are many other small tricks you can try in life, such as:
1, avoid strenuous exercise before going to bed to avoid nervousness, but doing exercise for at least half an hour during the day can reduce mental stress, improve blood circulation, make muscles tired and make people feel tired at night.
2. Don't eat supper before going to bed, don't drink strong tea, coffee and other foods, don't drink too much water, don't eat too late for dinner, and pay attention to avoid spicy food.
3. Don't watch mobile phones, computers and other electronic devices before going to bed, because strong light has an exciting effect on the brain, which will disturb the secretion of melatonin and easily induce insomnia. If you want to watch it, try to set the device to night mode.
If it is really difficult to sleep, don't count sheep and stars, try to slow down your breathing and relax your body.
5. Create an indoor environment suitable for sleeping. The temperature and humidity should be appropriate. The lights in the bedroom should be turned off, and the curtains should be closed to avoid the outdoor night light interfering with sleep.
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