World Sleep Day is celebrated on 21 March every year.
According to the recent China Sleep Research Report (2022), data shows:
In the past 10 years, Chinese people have fallen asleep more than two hours late, and the sleep time has also been reduced from 8.5 hours in 2012 to 7.06 hours in 2021, and only 35% of Chinese people have slept enough for 8 hours.
It's not that I don't want to sleep, it's that I can't sleep at all
The data shows that more than 300 million Chinese have sleep disorders in 2021, and the incidence of insomnia in adults is as high as 38.2%.
Some people say: Insomnia is because you are busy in other people's dreams.
Insomnia seems to become an epidemic forever, and people around them are more or less insomniatic, or they can no longer sleep after waking up in the middle of the night.
Friends who are deeply troubled by insomnia, the reasons behind it are as numerous as sleeping pill brands, anxiety, depression, sleep apnea, work stress, chronic diseases...
You can't sleep, is it really insomnia?
In fact, insomnia is divided into two types----
First, insufficient sleep time
It is difficult to fall asleep, obviously you have been lying in bed for more than 30 minutes, or you still can't fall asleep; or you are always easy to wake up after falling asleep, and each time you wake up for more than 5 minutes, which eventually leads to less sleep time than ideal.
However, the so-called ideal time, there is no special definition, mainly when you wake up, whether you are energetic and full of vitality.......
Second, the quality of sleep is not good
Even if the sleep time is enough for 8 hours, but when you wake up, you always feel physically tired, dizzy, and the whole person has almost no energy, resulting in inability to concentrate when working and studying, and full of negative emotions.
If you meet one of these two criteria, perhaps your inability to sleep is in the category of insomnia.
Insomnia, what should I do?
People who sleep well are almost the same, but people who sleep well have their own reasons.
But overall, insomnia is mainly due to the inability of the body's nervous system to maintain a normal circadian rhythm, and there are many reasons behind it--- such as light, anxiety and stress, long working hours, drugs or drinks, sleep environment...
Therefore, in order to alleviate insomnia, we also need to follow the ----- "the bell must be tied to the ringer".
In most of the four-sided rings, the main reason is the irregularity and unhealthy lifestyle of work and lifestyle.
Therefore, we need to improve from these aspects:
First, fall asleep in time to avoid staying up late
Long-term mental work is also easy to lead to overloaded body operation, in this case, if you often stay up at night to sleep, can not rest on time, it is easy to cause insomnia, resulting in excessive fatigue of the body.
If you want to have quality sleep, the first thing to do is to actively develop the good habit of sleeping on time.
In general, it is recommended that everyone fall asleep between 10 pm and 11 pm, so that the sleep duration of the night can be guaranteed, which is very helpful for improving the quality of sleep.
Second, do not exercise vigorously before going to bed
If you do a lot of strenuous activities before going to bed, it is likely to lead to excessive excitement, which can easily aggravate insomnia.
In order to fall asleep smoothly, before going to bed, you should try to keep your physical state and mood state stable, and do not think that the physical fatigue caused by intense exercise can speed up falling asleep, which is very irrational.
If you want to exercise at night, you should schedule your exercise time before falling asleep for 2 hours, and the exercise intensity should not be too high.
Third, avoid excessive stimulation before going to bed
If there is insomnia, you may wish to develop a good habit of soaking your feet with hot water every night before going to bed, and control it between 15 and 25 minutes to make your body feel relaxed and comfortable.
Or avoid alcohol or caffeinated drinks after 3 p.m., avoid falling asleep too full, and fall asleep at least 2-3 hours after dinner.
At the same time, it is recommended that the bedroom and sleep have a strong connection, as far as possible not to play mobile phones in bed, watch TV, and go to bed when the body feels obviously sleepy.
Fourth, seek help from a doctor
Some insomnia patients may be unable to sleep due to some chronic diseases and psychological diseases.
If you are like this, it is best not to stand alone, talk to a doctor in time, and seek help from professional treatment methods to help you sleep well.
But then again, let's sleep when we should sleep, don't always be reluctant to sleep.
If you don't sleep while you're alive, when do you have to sleep?