21 March is World Sleep Day. World Sleep Day was established to draw attention to the importance and quality of sleep. Prolonged poor sleep can cause many serious physical, mental and emotional problems. According to the "2021 White Paper on Exercise and Sleep Disorders", more than 300 million people in mainland China have sleep disorders. More and more people are suffering from sleep disorders. Think about it, how long have you not slept soundly?
What exactly is preventing you from getting a good night's sleep? How do you develop good sleep habits? How do I continue to fall asleep when I wake up in the middle of the night? These books will be your catalyst for improving your sleep and achieving all-round self-change.
Sleep problems seriously affect physical and mental health
Do you have the following sleep problems:
Difficulty falling asleep, unable to fall asleep for half an hour or even three or four hours;
Significantly shorter sleep duration, lack of adequate sleep;
It is easy to wake up after falling asleep, and wake up many times uninterruptedly at night;
Lack of energy when studying or working, lack of concentration, memory loss;
Mood swings are larger, prone to irritability, nervousness, anxiety, heart rate acceleration, headaches and other symptoms...
In a person's life, 1/3 of the time is spent sleeping. According to the 2021 White Paper on Exercise and Sleep, more than 300 million people on the mainland currently have sleep disorders. According to WHO statistics, the insomnia rate among adults in China is close to 40%, which is 11.2% higher than the global average.
If sleep problems are not solved for a long time, they will have a serious impact on human physiological functions, such as anxiety, nervousness, irritability, memory loss, and lack of concentration. To make matters worse, a long lack of adequate sleep can also lead to a decline in immunity, a great increase in the probability of cardiovascular diseases, cancer and other diseases, and even damage brain function.
Dr. Raphael Pelayo is a clinical professor of psychiatry and behavioral science at stanford University's Center for Sleep Science and Medicine, and in this new book, he provides readers with systematic and scientific rules of sleep based on decades of in-depth research. In his new book "High-quality Sleep", he introduces the biological principles of sleep, and then solves various sleep disorders in life one by one, such as snoring, insomnia, sleepwalking, apnea, restless leg syndrome, etc. He advises readers to change their existing lifestyles, create a more favorable sleep environment, see a sleep therapist if necessary, and establish good sleep habits through safe and feasible ways, changing eating habits, etc.
The High Quality Sleep Act
Beauty: by Raphael Pera
CITIC Publishing Group
Experts teach the way: how to sleep well
An average of 7 to 8 hours of sleep can make most people feel refreshed when they wake up, but the optimal sleep duration varies from person to person, provided that the sleep quality is normal and the sleep time is more regular. At the end of the day, there are no special rules for how much sleep you need each night. Simply put, you need enough sleep to wake up refreshed and stay awake throughout the day. Short sleepers appear to be genetically responsible, and they need less sleep by nature than the average person, while long sleepers tend to need more sleep. But if your sleep needs suddenly change significantly, you'll need to see a doctor.
In short, to be in good health, you have to sleep well.
Combining years of practical experience, Dr. Raphael Pelayo offers these suggestions in his book:
1. Avoid anxiety traps.
Worrying about sleep quality can be a trap. If you go to bed thinking that success tomorrow depends on the quality of your sleep tonight, you're preparing for tonight's insomnia. Worry sends alarm signals to the brain, and the brain responds to it by staying alert and sleeping as little as possible.
Sleep is a self-balancing activity of the brain, and homeostasis is the mechanism used by biological systems to maintain balance. This means that our brains struggle to repair themselves during sleep.
This is simple and important. If you wake up in the night, don't blame yourself. Remember that waking up frequently is a normal manifestation of the sleep cycle. Trying to stop this process will only trigger an endless vicious cycle that allows yourself to wake up repeatedly during sleep. Be sure to comfort yourself and tell yourself that you will still be asleep. The brain's instinct for self-balancing can guarantee this.
2. Fix the time of getting up every day.
Insomniacs are usually concerned about the difficulty with falling asleep and are able to remember a lot of details, such as bedtime, how long it takes to fall asleep, how often they wake up, and how long they wake up at night. But when asked when they wake up, the answer becomes blurry. Raphael Pelayo believes that the first step in solving sleep problems in terms of behavioral patterns is to fix the time to get up. In fact, it's much easier to force yourself to get up at a particular time than to force yourself to fall asleep. If you wake up at the same time every day, a powerful biological clock will eventually also make you fall asleep more regularly.
3. Gradually increase sleep time.
Increasing your total sleep time overnight is hard to do, your homeostasis system may want to keep you asleep longer, and the circadian system (which expects the next day's dawn to arrive about the same time as the day before) wakes you up before you get the extra sleep you crave.
Quality Sleep suggests that if you want to increase your average sleep by 1 hour per day, you should gradually develop a new habit: go to bed 15 minutes earlier than usual and get up 15 minutes later than usual for one to two weeks. If you find it easy to fall asleep and wake up on time, repeat this process—go to bed 15 minutes early, get up 15 minutes late, extend your sleep time by 30 minutes, adjust to this new habit, and add another 30 minutes—it's an easier way to achieve your goal of extending your total sleep time by one hour.
4. Tips for falling asleep again.
Many insomniacs spend more time awake in bed than they sleep, and they no longer associate bed with sleep. The more the bed is used for activities other than sleep, the weaker the connection between the bed and sleep. Please turn the following sentence into your mantra: The bed is used for sleeping.
If you have trouble falling asleep again after waking up at night, you can use these methods.
Don't look at the time. If necessary, turn your alarm clock around and don't let it face you. If you want to know what time it is, tell yourself it's night – it's time now!
Lie calmly and concentrate on breathing. Comfort yourself that you will always fall asleep, that's for sure.
If after a few minutes you find yourself restless, get up and leave the bedroom. Don't do any productive tasks, such as chores or work (which will make it harder for you to fall asleep). Read something of no value, like a home appliance warranty.
Do not turn on the computer or TV. Reading or watching something interesting will only make things worse, because it is tantamount to rewarding insomnia and can easily lead to a vicious circle.
Do not snack. Eating can also be a bonus that can exacerbate your insomnia. (Not to mention that eating late at night can lead to weight gain.) ）
Keep reminding yourself that your drowsiness will eventually come back. When you think like this, go back to bed and don't stay on the couch or chair.
Related Books:
Why can't you sleep? The answer lies in the sleep formula
《Sleep Official》
Author: Yu Zhouwei
Publisher: Publishing House of Electronics Industry
As an experienced neurologist, in order to allow ordinary people without medical education to learn to analyze sleep problems, the authors of "Sleep Formula" summarize the core of sleep theory into a formula, and almost all sleep problems can be found through this formula .
Motivation + rhythm - resistance = sleep
That said, if you have sleep problems, then you can look for the cause from these 3 factors on the left side of the equation without hesitation. Here motivation refers to the sleep drive, which is an intrinsic original force that drives you to sleep; the rhythm, which refers to the circadian rhythm; and the resistance, which refers to the various factors that hinder your sleep, which are collectively referred to in this book as sleep resistance.
Lack of sleep will not only affect our daytime state and work performance, but also bury irreparable health risks for the body.
This sleep formula will help you get out of trouble, hit your sleep problems, and get back to your "stolen" sleep.
Harvard Medical School's first drug-free treatment for insomnia teaches you to regain your sleep
Sleep Off lights: A Harvard Medical School Guide to Effective Sleep
Author: Greg M. D. Jacob
Publisher: Chongqing University Press
The global medical journal The Lancet, the National Institutes of Health, the American Psychological Association, the New England Journal of Medicine, and Consumer Report recommend CBT as a treatment for chronic insomnia. By this approach: 100% of patients had improved sleep quality; 75% of patients became sleep-normal; and 90% of patients reduced or stopped taking sleeping pills.
This book begins with a review of the development of sleeping pills, the comparison of efficacy and side effects, as well as some common misconceptions about sleep, so that readers can understand the nature of insomnia and many practices of insomnia patients that are more than worth the loss. On this basis, the authors shared their behavioral medicine insomnia treatment program at Harvard Medical School to guide everyone to overcome insomnia step by step. The six-week insomnia program around cognitive behavioral therapy teaches people to learn to recognize their negative thoughts more positively and establish correct sleep concepts through techniques such as cognitive reconstruction and relaxation therapy, so as to improve sleep and health. The book is rich in examples and interactive exercises that give you a clear idea of what you need to do and how to do it to beat insomnia.
Change the schedule and living environment to teach you to sleep until dawn
"Sleep Book: Efficient Sleepiness from Sleep to Dawn"
[Japanese] By Sido Chang
China Friendship Publishing Company
"Sleep Book: Efficient Sleep Techniques from Sleep to Dawn" is a Japanese medical doctor and sleep medical practitioner Nishido Masaru who combines medical views to recommend specific "good sleep" methods and concepts for everyone. From the analysis and research of human sleep mechanism to scientific and effective sleep skills, including all aspects of actual life such as time schedule and room environment changes, detailed and specific introductions have been made, which can give comprehensive help to people with sleep disorders.
Say goodbye to the "sleep enough for 8 hours" misunderstanding
Sleep Revolution (New Edition): How to Make Your Sleep More Efficient
By Nick Littlehalls
Guizhou Science and Technology Press
Sleeping more ≠ sleeping well, and quality sleep is the key to making life more efficient and mentally better. The Premier League Manchester United royal sports sleep coach, NBA, Olympic British team, Real Madrid club guidance consultant Nick Littlehales for the first time unveiled his creation of the R90 sleep program, reset the sleep mode, solve the sleep problem, drive away the sleep interference of modern people, and completely improve the quality of sleep. As long as you insist on daily implementation, your sleep quality will improve by leaps and bounds within 7 weeks, achieving the ideal physical and mental recovery, improving your life efficiency, and allowing you to live every day with confidence and happiness.
Text/Guangzhou Daily, New Flower City Reporter: Sun Jun
Photo/ Guangzhou Daily, New Flower City Reporter: Sun Jun
Video/Guangzhou Daily, New Flower City Reporter: Sun Jun
Guangzhou Daily New Flower City Editor: Zhang Suqin