Insomnia seems to have become an infectious disease.
I can always hear people around me complain about insomnia, and then take him as the source of infection. Immediately, people around me began to be infected, echoing “I also have insomnia”…
Next, no accident, everyone began to discuss what good ways to deal with insomnia.
However, why can’t I listen any more and more? They are all pits. Can you still jump into them without insomnia? !
There is a [pit] ahead, please pay attention to detour.
Pit 1: A cup before sleep helps sleep,
Many health guidelines suggest that a glass of red wine before going to bed can improve sleep quality, but this is only an illusion.
Most people suffer from drowsiness and fever in their hands and feet after taking a small amount of alcohol. They seem to fall asleep faster than usual when taking alcohol, thinking that they can improve their sleep quality.
In fact, this is not the case. Whether you sleep well or not depends not only on whether you sleep fast or not, but also on whether you sleep well or not and whether you have enough time.
With the metabolism of alcohol, it tends to damage sleep in the late night, reducing the overall sleep time. Moreover, regular use of alcohol will weaken this effect of promoting sleep, but the destructive effect will continue to increase, which means that this method will become more and more ineffective and will make the overall sleep time shorter and shorter.
Pit 2: Afraid of Taking Sleeping Pills
Many patients turn pale at the mention of sleeping pills, probably because people often hear [XX died of taking a large amount of sleeping pills due to family conflicts], or think that taking drugs will slowly become silly.
In fact, normal therapeutic doses of sleeping pills will not lead to death, and short-term use of sleeping pills will not significantly reduce memory.
- With the development of medicine, the influence of new sleeping pills on memory is getting smaller and smaller. On the contrary, if you suffer from insomnia for a long time, it will significantly affect memory, judgment and thinking ability.
Compared with the influence of insomnia itself on intelligence, sleeping pills may have little effect.
Some patients may have a state similar to that of drunkenness on the second day after taking sleeping pills, such as dizziness and mild nausea. This is generally caused by the fact that the sleeping pills in the body have not been metabolized completely and will disappear with the passage of time, or under the guidance of doctors, they will switch to sleeping pills with faster metabolism or new sleeping pills with less side effects.
Therefore, any patient who decides to take sleeping pills should let go of his prejudice against sleeping pills and take or stop taking them under the guidance of doctors.
Pit 3: Bedtime Exercise Helps Insomnia
Many insomnia patients will run in small groups, known as the “insomnia fun run clan”.
Running before going to bed seems to relieve the fatigue accumulated in the daytime and relax the mood. In fact, for insomnia patients, it is easy to miss the best sleep time.
Running will activate our sympathetic nervous system, causing faster heartbeat, sweating, faster breathing and other manifestations, and it takes 2-3 hours to calm these excited symptoms, so some runners will complain that the more they run, the more energetic they become, and the more they run, the more they cannot sleep.
It is suggested not to do strenuous exercise for 3-4 hours before going to bed. The best exercise time should be in the afternoon, between 3: 30 p.m. And 5: 30 p.m.
Pit 4: Snoring people sleep soundly,
Snoring ≠ sleeping soundly may be a manifestation of the disease.
Frequent snoring at night may be a manifestation of sleep apnea syndrome. This disease will lead to chronic hypoxia in all systems of the whole body, is a risk factor for myocardial infarction, cerebral infarction, etc., and needs to go to the hospital to see a doctor and do treatment.
Of course, the average person may have slight snoring after overwork, most of which is caused by falling tongue, so don’t pay too much attention.
Pit 5: Sleep while Watching TV
Some elderly people like to watch TV and sleep on the sofa, but once the TV is turned off, they wake up or cannot sleep when they go to bed.
This is a bad sleep habit and needs to be corrected.
When it is time to sleep, you should lie quietly in bed and wait for sleep to hit, and do nothing unrelated to sleep. If you feel sleepy during the day, try not to lie in bed to sleep, so as not to affect your sleep at night.
Three Suggestions, Dr. Clove Helps hello Sleep
1. Self-training and regular work and rest
- The time to fall asleep and wake up is relatively fixed: no matter how long you slept the night before, get up at a basically fixed time as much as possible. Don’t stay in bed or sleep in. Weekends are no exception. Just sleep until the next day to recover your energy, but don’t emphasize too much the length of sleep time. You can rest during the day, but your lunch break is controlled within half an hour.
2. Establish a strong link between bedroom/bed and sleep
- Don’t play with your cell phone or watch TV in bed. Only go to bed when you obviously feel sleepy.
3. Avoid excessive stimulation before going to bed
- Stop active mental activity one hour before lying down. Learn a set of relaxation methods suitable for you, and practice them at night or before going to bed, such as music relaxation method and muscle relaxation method. Avoid alcohol and caffeinated drinks after 3 pm, avoid overfullness during sleep, and go to bed at least 2-3 hours after dinner.
The night is already deep, good night ~