Although one-third of one’s life is spent sleeping, many people do not sleep well. According to the Australian times website, 1 / 5 of adults sleep less than 7 hours a night.
Felice Qi, a neuroscientist and director of the sleep disorder center of Feinberg School of medicine, Northwestern University, said: “it’s time we paid as much attention to sleep as we did to nutrition and exercise.” Here are seven situations that are most likely to cause insomnia and solutions.
First, I can’t sleep. Felice Qi suggested that at this time, don’t lie in bed, but get up and do something. Because lying in bed is like going to the torture room, which greatly reduces the sleep impulse. If there is anxiety, turn down the light, then get out of bed, close your eyes and listen to music. When you are drowsy, you can go back to bed and fall asleep. In addition, we should reduce the intake of caffeine and alcohol, and avoid watching TV, playing computer and other activities.
Second, I woke up in the middle of the night. Don’t turn on the light and go to the bathroom when you wake up. Sleep expert Michael Bruce said that turning on the light will tell the brain that it is early morning, affect the brain’s secretion of melatonin, and make it harder for you to sleep. He suggested counting down from 300 every three months to help you fall asleep quickly. In addition, if you wake up an hour before you get up, you might as well get up.
Third, hold your urine. Don’t drink water after 8:30 p.m. If you are worried about thirst at night, you can put a small glass of water beside the bed. If a man often feels his bladder is choked at night, he needs to go to the hospital to check his prostate.
Fourth, premenstrual syndrome or menopause can lead to insomnia. Rebecca booth, an expert in obstetrics and Gynecology, said that fluctuations or reductions in female hormone secretion levels are prone to insomnia. She suggested taking 3-5 mg of melatonin; Eat less staple foods such as rice and steamed bread to ensure that insulin is at a low level; Or practicing yoga can inhibit hormone secretion.
Fifth, take medicine. There are about 1000 drugs, including antidepressants, cough and cold medicines and statins, that will make you excited. You can take these drugs in the morning, or consult your doctor if you can reduce the dosage.
Sixth, I have insomnia on Sunday. Many people are anxious, but some people stay up too late on Friday and Saturday. If you go to bed 45 minutes to 1 hour later than usual, insomnia will be alleviated.
Seventh, stay up late. If you are used to staying up late, don’t try to change it. Jody Mindell, director of the sleep disorder treatment center of the children’s Hospital of Philadelphia in the United States, suggested that the bedtime on weekends and other times should not be arbitrary, so it would be difficult to sleep regularly. In addition, it’s best to see strong light first when you get up in the morning, which will make the internal biological clock adapt to the earlier work and rest rules.
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