Sleepless nights, tossing and turning, sleepless nights...... These words are uncomfortable to hear - not being able to sleep is so frustrating! There are even many friends who are physically and mentally exhausted because of poor sleep, which directly affects their life and work.
So does not sleeping well equal insomnia? How can you sleep better? Let's talk about the misconceptions about insomnia and tips for dealing with insomnia.
Is not being able to sleep just insomnia?
When it comes to insomnia, many friends' first reaction may be "Isn't that just not sleeping"! It may be true to understand this in daily life, but if you can't sleep a few times once in a while, it is not necessarily insomnia, and insomnia in the strict sense contains two elements:
One is that patients are dissatisfied with the cyclical nature of their sleep quality, such as not being able to sleep two or three times a week for three months. This factor varies from person to person. If you experience trouble sleeping once a month and it does affect you, it could also be a problem with insomnia.
The second is that the patient cares too much about sleep. They are also troubled by sleep problems, and become easily angry and upset. Sometimes, it is recorded that the patient is sleeping well, but the patient himself thinks that the sleep is bad.
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To summarize in layman's terms, the so-called insomnia does not only refer to the state of people being unable to fall asleep, but should include the following two major elements:
1. 渴望睡觉了睡不着。
2. I am very concerned about the problem of not being able to sleep.
Why do you need to clarify the definition of insomnia first? This is because there are indeed many people whose root cause of sleep problems is that they have a wrong understanding of "insomnia" and are too afraid and worried about it:
"I'm worried that if I can't sleep, I'll have health problems."
"I'm afraid that if I can't sleep at night, I'll feel lonely and bored."
"I was worried that I wouldn't be able to work the next day, and I was worried that I wouldn't be able to keep my energy high at work."
"I've found that as long as I can't sleep, other health problems and body aches and pains are exacerbated."
In fact, some people do occasionally have trouble sleeping, but they don't regard it as a big deal, let alone "insomnia", and this kind of good attitude is very helpful to avoid insomnia. Simply put, accept the fact that you have insomnia, and you may fall asleep faster.
I don't feel like I'm asleep
Is it true that you haven't fallen asleep?
Many insomnia patients will insist that they have not slept all night or only slept for a very short time, but in fact, through observation and recording, it can be found that they actually sleep for a short time, which is often "paradoxical insomnia". In fact, many people who feel like they can't sleep all night sleep normally, in contrast to many people who think they didn't sleep well only to wake up tired when they don't sleep well.
It's as simple as asking the question, "What does your snoring sound like?" I believe that no one can answer it, which just shows the core problem of obtaining an individual's sleep - people can't answer because they are asleep.
If you don't believe me, you can do a little experiment on some occasions where you need to stay up late (but don't stay up too often), you can record what time a sleeping relative or friend goes to bed, then record the time he wakes up, calculate how long he has been asleep, and then ask him how long he thinks he has slept (don't let him look at his watch), and you will be surprised.
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In short, our true sleep time is often completely different from our perception of how long we sleep. We tend to underestimate our true sleep time, and some people who are anxious or have a light sleep experience this often. If you have the same problem, then you need to believe that you are not alone, because this phenomenon is not uncommon.
It is important to note that this is not to say that such insomniacs are "lying", but to make everyone aware that sometimes our own feelings about sleep time are not reliable, and if we can realize this, our anxiety will be reduced, and we will be less prone to insomnia.
Do you have to get enough sleep for eight hours?
It's not uncommon to hear things like "get enough 8 hours of sleep at night", so if you don't get 8 hours of sleep, you're a little worried about the health implications, and for some of you who sleep shorter, this thought can lead to anxiety and even affect sleep.
In fact, the so-called "eight hours of sleep" is just a very imprecise number, and the need for sleep varies from person to person, often decreasing with age.
For example, we all know that in addition to eating, the main activity of small babies is to sleep, and they can sleep for more than ten hours a day. School-age children sleep less. Adults generally need 7~9 hours of sleep, while the elderly only need about 8 hours of sleep. However, when it comes to individual sleep, there is still a lot of variation, so you don't have to think of getting enough 8 hours of sleep as the only criterion for sleep quality.
As long as we fall asleep relatively smoothly, are not easy to wake up during sleep, are not bothered by dreams, and wake up with a clear mind and full of energy, it means that our sleep quality is good.
So, for those friends who have trouble sleeping, what are some methods to try?
Tips to improve falling asleep
1
black
Although some of you have the habit of lighting a night light at night, if you have trouble falling asleep, you may want to start by adjusting the light in your bedroom. To put it simply, if you want to get a good night's sleep, block out all light sources. So how dark should the room be?
There is an idiom "you can't see your fingers", and it's okay to reach this level. For example, we can use curtains with better blackout, turn off appliances that are lit with LEDs, and so on.
2
Comfortable bed and bedding
A comfortable bed is just as important as a dark environment (note that comfort doesn't mean you have to buy expensive). Choose a bed that makes you feel comfortable, bedding fabrics that make you feel safe and comfortable, try pillows made of several materials and choose the one that makes you feel the most comfortable. These all help with sleep.
3
Adjust the bedroom environment
Sometimes, just getting into the bedroom can be painful due to the difficulty of falling asleep. Changing bedding, adjusting the layout, and more will give your bedroom a new look and reduce your anxiety and stress.
4
Sleep alone if necessary
Sometimes family, children, and even pets can interfere with our sleep, so it's a good idea to go to bed alone.
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There are also some things that can affect our sleep and not to do it.
· smoking
· Drinking
· Drink coffee
· Strenuous exercise before bedtime
· Use electronic devices such as mobile phones, pads, etc. before going to bed
Finally, if we can correctly understand insomnia, reduce anxiety, and develop good sleep habits, we can play a positive role in avoiding and improving insomnia. If you really have difficulty solving sleep problems through self-adjustment, you can go to a sleep clinic to seek professional medical help.
Sleep Evolution
China Science and Technology Press
author
(US) W. Chris Winter|Translator: Chi Wencheng/Gao Shuo
Put aside sleep misconceptions and activate the original internal drive
Cure sleep disorders and unleash your limitless potential
An internationally recognized specialist in sleep medicine and neurologist, W. Chris Winter has helped tens of thousands of patients around the world improve their sleep problems. In this quality self-help guide to sleep, Dr. Winter will help you tailor a personalized sleep solution to your lifestyle:
- Sleep efficiency calculations
- Insomnia anxiety relief
- Partner snoring puzzle
- Alleviate drug dependence
- Regulates circadian clock disorders
- Bedding preparation before going to bed
Whether you're a stressful student, a physically and mentally exhausted worker, or a highly sensitive person with mood swings, Sleep Evolution can help you get long-term, high-quality sleep and regain your high-energy life.
Planning and production
Source丨Book "Sleep Evolution", China Science and Technology Press
Author丨(American) W. Chris Winter|Translator: Chi Wencheng // Gao Shuo
Planning丨Ding Kun
Editor丨Ding Kun
Reviewer丨Xu Lai