Sleepless nights, tossing and turning, sleepless nights
……
These words are uncomfortable to hear
Not being able to sleep is so frustrating!
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So does not sleeping well equal insomnia?
How can you sleep better?
Let's talk about it
Myths about insomnia and tips for dealing with it
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 and is troubled by sleep problems, becoming 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 it simply, the so-called insomnia does not only refer to the state of people who cannot sleep, but the desire to sleep but can't sleep, and the problem of not being able to fall asleep is very concerned.
I didn't feel asleep
Is it true that you are not 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 have insomnia all night sleep normally, in contrast to many people who think they slept well only to wake up tired when they don't sleep well.
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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.
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, anxiety will be reduced, and it will be less likely to suffer from insomnia.
Do you have to get enough 8 hours of sleep?
We often hear sayings like "you need to sleep enough for 8 hours at night", so much so that if you don't get 8 hours of sleep, you are a little worried about the impact on your health.
In fact, the so-called "8 hours of sleep" is just a very imprecise number, and the need for sleep varies from person to person, often decreasing with age.
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.
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Tips to improve falling asleep
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.
Comfortable bed and bedding
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.
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Adjust the bedroom environment
Adjust the bedroom layout to give your bedroom a new look and reduce your anxiety and stress.
Sleep alone if necessary
Sometimes family, children, and even pets can interfere with our sleep, so it's a good idea to fall asleep alone.
Do not do anything that interferes with your sleep before going to bed, such as smoking, drinking, drinking coffee, strenuous exercise, using electronic products such as mobile phones, pads, etc.
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.
Source: Guangxi CDC
Editor: Li Zhiying
Duty Director: Yuan Yuzi
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