At present, sleep disorders can be divided into five categories:
First, sleep deprivation, i.e. insomnia;
Second, sleeplessness, always wanting to sleep;
Third, the time reversal, sleep during the day, sleep at night;
Fourth, because of the social factors, habits and so on, affecting the normal frequency of life, such as artificially working overtime, so that the sleep time delay;
Fifth, the sleep process is accompanied by bedwetting, nocturnal wanderings, sleep talking, nocturnal arrhythmia, as well as sleep hypertension, angina pectoris, sudden death, etc., sleep disorders have been involved in hundreds of diseases.
Insomnia is a common sleep disorder. According to domestic and foreign statistics, young people have insomnia more than 50%, the elderly is as high as 70%. Why do people have insomnia? Medical scientific research that insomnia has three broad causes:
One is the environmental factors when a person at first change of ground, or temperature changes, or noise, such as the impact of too much ground, will cause people to sleep disorders.
The second is disease factors such as toothache, cough, asthma, hives, etc. will interfere with sleep, resulting in insomnia.
Thirdly, psychological factors such as nervousness, depression, excitement or sadness can cause insomnia in a person.
Some scholars studied 300 cases of insomnia patients, 85% of whom have mental disorders, the study found that for many insomniacs, psychological factors are the main factors leading to insomnia. In turn, insomnia affects a person's psychological state. Insomnia makes people less energetic, depressed, unfocused, depressed, impatient, anxious, nervous and irritable, thus reducing one's learning efficiency and work efficiency. Long-term insomnia can also make a person's perceptual ability decline, memory loss, reduced flexibility of thinking, reduced ability to calculate. It can also make people's character undergo some adverse changes, or produce an unbearable sense of pain, seriously undermine people's confidence in life, resulting in pessimism, and even cause anorexia and suicidal behavior. It can be said that insomnia is the enemy of human health.
How can we eliminate the disturbance of insomnia in our life? Medical doctors have put forward some ways:
One, the elimination of the fear of insomnia a lot of insomnia patients go to bed at night emotionally tense up, worried, afraid of not being able to sleep, the results of the more afraid of not being able to sleep the more unable to sleep, and so on, they form a conditioned reflex, resulting in a vicious circle. In this regard, psychologists pointed out: insomnia is harmful, but the fear and worry of insomnia is more harmful.
Second, strict routine and work and rest system during the day to pay attention to strengthen physical exercise, no matter how tired do not sleep. And even if you do not sleep well at night to get up on time, so adhere to a few days, it will gradually improve, can not be a fatigue on the snooze.
Three, pay attention to physical hygiene before going to bed should not drink more water or strong tea before going to bed, soak your feet in hot water or take a hot bath, the bedroom should be as quiet as possible, comfortable, and help to fall asleep faster. Pillows should not be too high, otherwise it will hinder breathing.
Four, pay attention to mental health before bedtime to relax, emotional peace, not too much thought, to strive for the heart without distractions. Keep your mind quiet, you will be able to fall asleep naturally.
Scientific sleep of the four elements
Sleep is good or bad, directly related to the psychological and physical health. There are four elements of sleep that have a great impact on the quality of sleep.
Sleeping utensils
Whether it is a bed in the south, or the north of the kang, in the placement or repair, should be the north and south of the direction, people sleep head north foot south, so that the body is not interfered with the geomagnetic. The hardness of the pavement should be moderate, too hard pavement will make people because of its stimulation and have to turn over from time to time, it is difficult to sleep peacefully, after sleeping around the body aches and pains; pillow height is generally to sleeper's shoulder (about 10 centimeters) is appropriate, too low easy to cause cervical vertebrae physiological bone spurs. In the summer, the pillow should be often turned over to the sun, so as not to let the germs into the mouth and nose, an increase in lung disease.
Sleeping posture
Heart disease, it is best to lie on the right side, so as not to cause pressure on the heart and increase the chances of morbidity; brain pain due to high blood pressure, it should be appropriately cushioned pillow; lung patients in addition to cushioning high pillow, but also to change the side of the sleep often, in order to facilitate phlegm and salivary discharge, stomach bloating and liver and gallbladder diseases, to the right side of the sleep is appropriate; limb pain, should be avoided to pressure the pain In short, choose a comfortable, conducive to the condition of the patient. In short, choose a comfortable, conducive to the condition of the sleeping position, will help you sleep.
Sleeping time
Sleeping time should generally be maintained for 7 to 8 hours, but it is not necessarily mandatory, depending on individual differences. Those who fall asleep quickly and y, and generally have no or few dreams, can fully regain their energy after 6 hours of sleep; those who fall asleep slowly and lightly, and often have nightmares, even after 10 hours of sleep, are still difficult to be refreshed. Should be through a variety of treatments in order to obtain effective sleep, just prolong the sleep time is harmful to the body. As each person has different physiological rhythms, the arrangement of sleep morning and evening should be different from person to person. In fact, different physiological rhythms make two kinds of sleep, namely "night owls" and "larks". Conform to this physiological rhythm, conducive to improving work efficiency and quality of life, and vice versa, is not good for health.
Sleep environment
Sleep is closely related to the sleep environment. In the temperature of 15 ℃ to 24 ℃, you can get a peaceful sleep. Smoke left behind by smoking after closing the door and windows in winter, as well as the spillage of incompletely burned gas, will also prevent people from sleeping soundly. People who live near a source of high-frequency ionizing electromagnetic radiation and who suffer from prolonged poor sleep that is not caused by their own illnesses are advised to move to a distant place. In summary, if people can master the four elements of scientific sleep, can effectively improve the quality of sleep, to more energetic into work.