Chronic lack of sleep? Try these 6 methods~

People spend most of their lives sleeping, such as feeling sleepy in spring, tired in autumn, and taking naps in summer. Sleep is very important for human health. Sleep can restore spirit and relieve fatigue. Sufficient sleep, balanced diet and proper exercise are three health standards recognized by the international community. If you often stay up late and suffer from insomnia for a long time, have an irregular work and rest schedule or lack of sleep, it will cause liver and kidney function to decline, which will destroy the normal metabolism of hair, causing hair to lose nutritional supplements, resulting in hair loss, gray hair and other problems.

my country’s 2020 sleep survey showed that more than 84.7% of those born after 2000 stay up late more than twice a week, and nearly 70% of primary and secondary school students have sleep problems.

Huang Zhili, professor at the Shanghai Medical College of Fudan University and chairman of the China Sleep Research Society, pointed out that with the acceleration of industrialization, social competition, work pressure and an aging population, sleep disorders have become an increasingly serious social and medical problem worldwide, and the trend of becoming younger is very obvious.

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Looking at mobile phones or surfing the Internet leads to delayed sleep, working or studying time squeezes out sleep time, and there are also sleep disorders such as insomnia.

According to a report from the National Institutes of Health, people who get 8 hours of sleep a night respond best, and if they only get 6 hours of sleep a night for 2 consecutive weeks, it is equivalent to being forced to "stay up all night" for two nights. The surprising thing about the study is that those who sleep 6 hours a night think they have enough sleep, but in fact their physical function and cognition are getting worse and worse. Although they don't feel sleepy, their functional response will actually get worse and worse. Sleeping too little is not good for health, and sleeping too much is not good either.

1. Which types of sleep are like “garbage”?

1. Falling asleep while watching TV, listening to music or playing video games;

2. Force yourself to go to bed and get up in the morning at a certain time, and this time is always adjusted;

3. After waking up naturally, you want to "stay in bed a little longer" and force yourself to prolong your sleep time;

4. Do not sleep at night, but make up for the sleep during the day and on weekends;

5. High work pressure, need to work overtime at night, fall asleep immediately after finishing high-intensity work, etc.

2. Misunderstandings about sleep

Sleep anytime, anywhere, healthier

Some people fall asleep as soon as the car, train or plane starts moving. Sleep experts point out that falling asleep anytime and anywhere does not mean that a person has a good sleeping ability. On the contrary, it shows that the person is sleep deprived, which means that the body is very tired. Once there is a moment of free time, the body will start to repay the "sleep debt".

The body and brain can adapt to less sleep

It’s widely believed that the body and brain can learn and adapt to function optimally with less sleep.

But in fact, this is also a cognitive misunderstanding, because insufficient sleep requires the body to go through four different sleep stages before it can recover. The body and brain cannot adapt to less sleep to achieve high-efficiency work results.

Insomnia caused by random thoughts

Most people who can't sleep will recall that they always thought too much before going to bed when they had insomnia. But in fact, thinking too much before going to bed is the result of insomnia, not the cause.

It takes about 15 minutes for a healthy sleeper to fall asleep. If you toss and turn for more than 15 minutes and still can't fall asleep, you should get up, change your surroundings, and do some mindless activities, such as keeping the lights dim and folding socks.

3. If you have trouble sleeping, try these 6 methods

1. Find your own sleep rhythm

Everyone has their own biological rhythm. Only by finding your biological clock can you get high-quality sleep. There is no uniform standard for what time you should go to bed, but it is generally recommended that you go to bed at 10-11 pm.

2. Choose a suitable sleeping environment

The impact of the environment on sleep should not be underestimated. It is best to hang thick blackout curtains in the bedroom, try not to place household appliances such as TVs, refrigerators, computers, etc. in the bedroom, and do not put your mobile phone next to your pillow. At the same time, be careful not to look at your mobile phone, listen to the radio, or read newspapers after going to bed, so as not to affect your sleep.

3. Reduce emotional fluctuations and relax

Avoid thinking about unpleasant things before going to bed. After finishing a day's work, give yourself a psychological "buffer" during the time from getting off work to going to bed, put aside thoughts about work, and relax yourself.

4. Hot water bath

Bathing before bed can relax the body and help you fall asleep. Adding essential oils to the bath water can also have a calming effect.

5. Exercise appropriately

Reasonable exercise can increase the body's sense of fatigue and help prolong deep sleep. Exercise helps people fall asleep through a complex temperature regulation mechanism. The time and intensity of exercise vary according to each person's physique. Aerobic exercise is preferred.

6. Get up on time

Even if you didn't sleep well, you still have to get up on time in the morning. It's best not to lie in bed too long and don't make up for it during the day, which will affect your sleep at night.

Source: Chongqing Tianji Network Co., Ltd.

This article is compiled from: Comprehensively compiled from People's Daily Science Popularization, Science Popularization China, and China Disease Control News

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