One third of one’s life is spent in sleep.
Sleeping is such an important thing, but many people cannot enjoy it.
Trouble and sleep at night, groggy during the day… Insomnia not only affects work and life, but also may damage health.
If you want to [overcome] insomnia, first know 6 truths about insomnia.
Must sleep eight hours?
Varying from person to person.
Some people will regard 8 hours as a standard sleep time to measure whether they have [enough sleep], but it is not necessary.
At different stages of life, the demand for sleep time is not static.
The newborn baby needs more than 17 hours of sleep every day. Older children take about 9 ~ 10 hours. For most adults, it takes about 8 hours. As for the elderly, it may only take 5 hours or less.
In addition, there are differences in sleep needs between people.
There is a special group of people, called “Sleeping Less Elite”.
Their demand for sleep is very small, only three or four hours of sleep a day is enough, and it does not affect their work and life during the day. It can be said that they are [gifted].
Can’t sleep is insomnia?
Not necessarily.
Many people like to play with their mobile phones and brush their circle of friends before going to bed. Brush, brush, brush into the middle of the night.
At this time, there will always be people who conveniently update a status and write:
Ah, I have insomnia again… … …
This friend, you keep your brain in an excited state all the time. Your body is not ready to fall asleep at all. How can you fall asleep?
A situation like this is not insomnia.
Others, who do not do [fall asleep as soon as they touch the pillow], think they have insomnia, which is also incorrect.
The wrong judgment of insomnia will also make you more and more anxious and more difficult to fall asleep.
In any case, as long as you adjust to a calm state and fall asleep within half an hour, it is generally normal.
Is waking up early also a sign of insomnia?
Yes.
In our cognition, insomnia is usually associated with [not being able to sleep], while ignoring insomnia and other manifestations.
In fact, insomnia mainly has the following 4 types of manifestations:
- The first category: difficulty in falling asleep. It is manifested in the desire to fall asleep, but still unable to fall asleep for more than 30 minutes. The second category: sleep maintenance difficulties. It is shown that it is easy to wake up after falling asleep and the awake time is longer. The third category: wake up early. It refers to waking up earlier than expected and sleeping less than usual. The fourth category: poor sleep quality. It is manifested in the inability to recover energy and feel tired after waking up.
Therefore, even if a person can fall asleep smoothly, he may be an insomnia person.
Drinking before going to bed helps you sleep?
Stop it, don’t believe it, don’t drink it.
On the surface, drinking a little wine may make people fall asleep faster, but it does not fundamentally improve sleep quality.
With the metabolism of alcohol, it will gradually destroy sleep, making it easy for people to wake up halfway.
Therefore, drinking does not [help sleep].
What’s more, drinking already hurts the body, so drink less!
Can you go directly to the pharmacy to buy sleeping pills?
Sleeping pills cannot be bought casually.
Sleeping pills in pharmacies are usually over-the-counter drugs (with OTC logo on the drug packaging box) and can be bought without a doctor’s prescription.
Many over-the-counter sleeping pills contain antihistamines, which can cause side effects such as dry mouth, dry eyes and drowsiness the next day. They should not be taken without authorization.
The elderly are especially sensitive to the side effects of histamine components and should be used with caution.
If you really need to take sleeping pills, you should seek medical advice.
Moreover, sleeping pills are divided into different types. According to different insomnia types and different groups, the suitable sleeping pills are different.
Tips to Sleep
Attention to some small details in life can help us improve sleep quality.
First of all, we need to create a comfortable sleep environment.
For example, the curtains of the room should have better shading to prevent sleep in the morning from being affected (light); On a hot day, it is still necessary to turn on the air conditioner when it is time to turn it on.
Secondly, during the day, the nap time should not be too long, just take a little nap.
It is better to do some moderate exercise.
At night, don’t eat too much before going to bed, and don’t eat coffee, tea, cigarettes and other stimulating foods that may affect sleep.
You can also try to find suitable ways to help you fall asleep, such as taking a hot bath, listening to light music, etc.
If none of the above measures can relieve your insomnia symptoms, you may need to use other methods for treatment.
For example: adjustment of mentality (self-adjustment), psychological and behavioral therapy (professional psychological therapy), drug therapy, etc.