Persistent insomnia and lack of sleep not only interfere with daytime activity, but also increase the risk of depression, arteriosclerosis, and diabetes. For the "sleep disorders" that cause various physical and mental disorders, we will sort out the symptoms and causes, introduce the risk of the diseases caused by them, and how to improve the treatment of these diseases
Judging from various research results, 6 to 8 hours is the appropriate time to sleep. However, since everyone's physique and life content are very different, it is best to set a time so that you can fall asleep naturally and not be disturbed during the day.
Research also shows that as we age, we sleep less, but we spend more time in bed. Worrying about not being able to sleep in the quilt for a long time can also lead to insomnia, so in order to eliminate sleep deprivation, it is important to go to bed when you are naturally sleepy.
Temporary insomnia also occurs in healthy people.
For example, when you're anxious, you might be in a state of "I can't sleep even if I sleep in the futon at night," "I wake up halfway through," or "I woke up too early to sleep" twice.
The cause of insomnia is clear and usually subsides within a few days to two weeks.
However, long-term insomnia, even during the day, will also appear drowsiness, fatigue and other physical and mental disorders, affecting work and housework. Insomnia is diagnosed and requires chronic insomnia lasting more than 3 months.
Once chronic insomnia is unlikely to heal on its own, treatment is needed. Cognitive behavioral therapy is a therapy that improves sleep habits, although drugs can also be used to treat it.
Cognitive behavioral therapy is a way to correct sleep beliefs and obsessive-compulsive beliefs and find sleep habits that work for everyone.
You can do it yourself in the following three ways.
People with insomnia become increasingly nervous because they are addicted to sleep, unconsciously thinking that bed is a painful place.
Don't go to bed until you're sleepy
Don't spend time in bed when you can't fall asleep
Do two things to regulate your body and make the bed a place to sleep.
Sleep efficiency is the ratio of the amount of time you actually fall asleep to the time you spend in bed (the time you actually fall asleep ÷ the time you spend in bed). People with insomnia tend to sleep less long hours, even in bed, so our goal is to eventually increase it to 85-90%. A sleep diary can help you understand how effectively you are sleeping.
Among the symptoms of insomnia, "poor sleep" is the most common among office workers.
If you don't sleep well, you can't concentrate and work during the day, so you can't go home late, and you tend to fall into an increasingly serious vicious circle.
However, poor sleep can be addressed or improved by examining lifestyle habits.
【Four lifestyles to eliminate bad sleep】
In the morning, adjust the "biological clock" with sunlight
Active during the day
The evening requires a "transition period" to relax
Even during holidays, get up in the morning for a nap
Sleep in the elderly is characterized by shorter or lighter sleep duration.
For young people, deep sleep occurs many times in the first 3 hours of sleep, and the second half is dominated by light sleep. However, older people, even healthy people, sleep less deeply and wake up more often.
Like gray hair and presbyopia, these symptoms are said to be changes in natural aging, so if you can stay healthy during the day, you don't have to worry.
However, if you continue to feel unwell during the day for more than 3 months, you will need treatment for insomnia.
countermeasure
Avoid the morning light
Give your sleep a sharp edge
Wait a minute.