About the six misunderstandings of sleep, in fact, many people will have difficulty sleeping, so how can we solve these problems well? In fact, it is very simple. To change our way of life, we should start with our misunderstanding.
Six myths about sleep 1 Myth 1: The more you sleep, the better your health. Many people like to "catch up on sleep" on weekends, but they often find that the state of the weekend is not as good as usual. In fact, the length of sleep is not closely related to healthy sleep. Everyone's sleep time is different, and there are great differences among individuals. Quality is more important than time, and the most important thing is to keep the law of life.
Myth 2: Dreaming at night means not having a good rest. Dreams are a common physiological phenomenon. Every normal person dreams when he sleeps, about four times a night. But if you are in a good state of mind and work and live normally the next day, you will basically have a good sleep quality.
Myth 3: drinking can hypnotize. In real life, many people drink a little wine before going to bed, thinking that they can fall asleep quickly. Experts believe that this practice is not desirable. During sleep, harmful substances in wine are metabolized and accumulated in the body, which reduces the adaptability of the body; Long-term drinking can lead to insomnia.
Myth 4: Sleep can be stored and promoted. If you are awake for a long time in advance, it is equivalent to overdrawing your life. Compensation after sleep can only relieve the state after fatigue, but it can't repay the mental and physical overdraft in advance and the harm caused to the body.
Myth 5: Sleep disorder is not a disease. In life, 10% people have different degrees of sleep disorders. Insomnia can be eliminated or improved, but for a few people with sleep disorders, it may be a manifestation that some diseases have not yet appeared or have appeared.
Myth 6: Long nap time. Napping is helpful for people who don't get enough sleep. However, the nap time should not be too long and should not exceed 15 minutes. However, a nap is not suitable for everyone. People who are overweight by 20%, have low blood pressure and have serious circulatory disorders often have a stroke due to insufficient blood supply to the brain due to a nap.
Myth 7: Sleeping pills can't be eaten. Sleeping-relieving drugs can quickly improve sleep conditions, speed up sleep, prolong sleep time or deepen sleep depth. When insomnia cannot be recovered through natural adjustment or insomnia is one of the symptoms of other diseases, it is necessary and safe to take medicine under the guidance of a doctor. Self-speculation or hearsay about the adverse reactions of sleep AIDS and refusing to take them will only make the disease progress and worsen.
Myth 8: Physical exercise is only good for insomnia. Physical exercise can be used as an auxiliary treatment for insomnia patients, but please don't do strenuous exercise at night or before going to bed, otherwise it will greatly aggravate insomnia due to the increase of brain excitability.
Six misunderstandings about sleep 2 Six misunderstandings about sleep
In the fast-paced society, more and more people are trapped by sleep, which has a lot to do with people's wrong cognition of sleep.
Misunderstanding 1
Dreaming is not sleeping well.
Many insomniacs think that dreams are a manifestation of poor sleep and are harmful to the human body. In fact, dreams are normal physiological activities of sleep, and everyone will dream about 4-6 times a night. If we are in good spirits the next day,
Don't worry about sleeping badly. Dreams only occur at a certain stage of sleep, that is, people go from shallow sleep to deep sleep, reach a special stage of sleep-rapid eye movement, and then dream, and most dreams will soon be forgotten. Dreaming more is not insomnia, and it is harmless to the human body. Only having nightmares repeatedly for a long time will have a bad influence on people.
Misunderstanding 2
Eight hours' sleep is the perfect rule.
Many people think that sleeping less than eight hours a day is not enough. In fact, eight hours of sleep is only the average time needed to ensure healthy sleep, and it is not the best sleep time for everyone. The quality of sleep cannot be simply equated with the length of sleep time.
Different people's sleep time varies greatly, which is related to many factors such as personality, health status, working environment, labor intensity, personal sleep habits and so on. Some people need 10 hours of sleep, while others only need 4-5 hours.
Sleep is not the only criterion, so there is no need to sleep for 8 hours. Many research data show that if a person sleeps too much, blood viscosity will increase, and the risk of cardiovascular and cerebrovascular diseases will also increase.
Misunderstanding 3
Lack of sleep is made up by sleep.
Many young people are used to staying up late at ordinary times, thinking that they can make up for it by sleeping on weekends. This can only be a short-term behavior. If you work overtime occasionally, you can recover your mental state by getting more sleep the next day. But if we take it as a long-term measure,
It will only break your normal sleep cycle.
Research shows that only 5% people can adapt to sleeping less than 6 hours a day, so lack of sleep will directly affect your physical condition in most cases, and in the long run, it will lead to a series of physical diseases. Sleeping too late on weekends further disrupts sleep patterns. Therefore, it is not advisable to make up for staying up late some time ago by making up for sleep.
Misunderstanding 4
Drinking helps to sleep.
Many people think that drinking has a certain hypnotic effect, and they like to drink some wine before going to bed, thinking that it can help them sleep, and even some insomniacs use it as a means to treat sleep. Actually, this is a misunderstanding.
Although drinking alcohol before going to bed can shorten the time of falling asleep, it will also lead to shallower sleep, longer shallow sleep time, more awakening times and intermittent sleep. The function of alcohol is to make people sleepy first, which seems to be beneficial to sleep on the surface.
It actually interferes with sleep. In the second half of the night, the effect of alcohol gradually disappears, which will cause insomnia and dreaminess, reduce the overall sleep quality, and harmful substances in wine will accumulate in the body, reducing the body's adaptability. Therefore, drinking before going to bed is not good for insomnia, but harmful.
Myth 5
Excessive anxiety about insomnia
Insomnia does have serious consequences for human health, but it generally refers to insomnia disorder, that is, lack of sleep caused by various reasons, including insomnia time, insomnia depth and lack of physical recovery. Insomniacs are prone to listlessness during the day.
Fatigue, irritability, drowsiness and depression; Within 1 month, at least 3 times a week. If you only suffer from insomnia occasionally, don't worry at all, but people often pay too much attention to the consequences of insomnia and attribute all the discomfort to insomnia.
For example, in a bad mood, work efficiency drops, and the state is not good. Some people even associate occasional insomnia with poor health and death. Paying too much attention to the discomfort and depression caused by insomnia will affect the life and work during the day to a certain extent.
This will increase anxiety and fear of insomnia. Whenever I get close to sleep or can't sleep, I feel nervous and anxious. Many people try their best to let themselves go to bed early at night, and the more they want to sleep, the more they can't sleep.
Then toss and turn, forming a vicious circle. In fact, most people have experienced occasional insomnia, which will not have serious consequences. Sleeping is human instinct, so build up confidence, don't worry too much about occasional insomnia in life, and believe that your body will adjust.
Myth 6
Sleep disorders are not diseases.
Some people think that poor sleep is not a disease, especially in the contemporary fast-paced lifestyle, the decline in sleep quality may be the norm, but this does not mean that "sleep disorder is not a disease."
According to the survey of China Sleep Research Association, about 40% people in China have different degrees of sleep disorders, and poor sleep may have reached the level of disease in most cases. Long-term poor sleep will cause many neurological, mental and sub-health symptoms.
Autonomic nerve dysfunction, digestive dysfunction, etc. , and even reduce immune function. Physical dysfunction can be the cause of sleep disorder or the complication of sleep disorder. Therefore, people who hold the view that "sleep disorder is not a disease" should change their ideas and pay attention to the sleep health of themselves and their families.
Six misunderstandings about sleep 3. Watch TV and sleep.
Now some people are used to it. People can't sleep in bed, but they fall asleep quickly when they sit on the sofa and watch TV. In fact, this method is the most undesirable!
Have a drink before going to bed. I think it will help me sleep.
Although alcohol is helpful to the initial sleep, it will damage the quality of sleep in the second half of the night and significantly reduce the overall sleep time. Drinking often before going to bed is very harmful to your health.
I think exercise before going to bed is helpful to sleep.
Although moderate exercise helps to eliminate the tension during the day, it can improve the quality of sleep at night. However, if you start exercising before going to bed, your brain will be over-excited, resulting in poor sleep effect.
Even if I can't sleep again, I will resist sleeping pills.
Many people are worried about the side effects of taking sleeping pills, and would rather take them than take them. Some patients with moderate and severe insomnia must take sleeping pills to effectively relieve their symptoms, so everyone should take the medicine according to the doctor's advice and don't stop taking the medicine or change the medicine without authorization.
Accustomed to insomnia at night and sleeping during the day.
Insomnia patients had better not sleep at noon, otherwise the sleep disorder at night will be aggravated. Of course, normal people's nap time should also be controlled within 30 minutes.
I think snoring is because I sleep soundly.
In fact, snoring is a manifestation of poor sleep. When snoring, breathing can easily lead to hypoxia in various organs of the body, and some can easily cause dysfunction of various systems, which can lead to myocardial infarction or cerebral infarction in severe cases. If you snore badly, you should seek medical advice in time.