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How to do for sleeping improve?
To improve sleep quality, we need to change our attitude towards sleep, no longer treat sleep as an optional luxury, but as something that needs to be prioritized. (Treating sleep as a priority, rather than a luxury.)
1. Many people all over the world who need sleeping improve
Research shows that sleep quality is becoming a problem for all human beings.
According to the Institute of Medicine (2006), about 50-70 million adults suffer from sleep problems. In our country, there are not a few people who suffer from sleep problems. According to incomplete statistics from the China Sleep Research Association (2013), 38% of adults have “sleep disorders”, which is higher than the world average of 27%.
Therefore, the US Centers for Disease Control and Prevention decided to start regular monitoring of “sleep problems” as a public health problem and vigorously promote “Sleep Hygiene” education. Sleep hygiene refers to good sleep habits.
2. What are the side effects of poor sleep quality?-Sleeping Improve
And how to develop good sleep habits and improve sleep quality?
a. Several common sleep disturbances
i. First, a sleep-wake disorder: insomnia. According to the classification of the American Diagnostic and Statistical Manual of Mental Disorders (DSM-5) (2014), insomnia is mainly manifested as difficulty in falling asleep and maintaining sleep, that is, frequent awakening or difficulty falling asleep after waking up, and early awakening. In addition to insomnia, the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) lists a number of sleep-wake disorders, including the more familiar ones:
ii. Hypersomnia (Hypersomnolence Disorder), manifested as feeling very sleepy after sleeping for more than 7 hours, falling into sleep repeatedly within a day and other symptoms.
iii. Nightmare Disorder, characterized by recurring dreams that threaten survival, safety, or bodily integrity and can be remembered in detail during the second half of sleep.
There are also some more niche problems, such as: narcolepsy (falling asleep at any time), breathing-related sleep disorders, non-REM sleep arousal disorders (such as repeatedly getting up and walking during sleep, or repeatedly awakening screaming etc.), and the cutely named “restless legs syndrome” (feelings of ants crawling, tingling, etc. in the legs or arms, which must be moved).
b. Sleeping less makes you fat and may die early
A study by Harvard Medical School (2007) found that sleep deprivation is closely related to obesity, and people who sleep less than 6 hours a night are more likely to have a body mass index (BMI) above average. A BMI above 30 is considered medically obese.
This is mainly because when a person goes to sleep, the body secretes some hormones to control one’s appetite, glucose transport and metabolism in the body. When sleep is insufficient, the hormone levels secreted by the body are disrupted.
Leptin is a hormone in the body that alerts the brain at the right moment, “You’ve eaten enough!”. Ghrelin is a biochemical ingredient that stimulates appetite.
When you don’t get enough sleep, leptin levels in the body drop while ghrelin levels rise. Under the simultaneous action of these two substances, people will become more appetite, and the brain will not get the “enough” command. This creates a craving for food due to the persistent insatiable appetite. In this way, we eat a lot of high-calorie foods out of control. In addition, lack of sleep will also seriously affect people’s energy, making people feel sleepy and exhausted, so it is even less likely to consume excess calories through exercise, and we will naturally gain weight.
c. Shortened life expectancy (Life expectancy)
Lack of sleep also affects life expectancy, increases the risk of disease, and may even lead to premature death.
Lack of sleep may be linked to an increased risk of diabetes, heart disease, high blood pressure and other diseases. Studies have found that reducing the sleep of healthy subjects from 8 hours to 4 hours significantly reduces the rate of sugar metabolism in their bodies (Harvard Medical School, 2007). That said, lack of sleep is one of the risk factors for diabetes.
In addition, lack of sleep can also damage people’s immune system. In experiments with microbial infections in animals, it was found that animals with adequate sleep were more likely to survive the infection through the normal functioning of the autoimmune system to fight the germs (Harvard Medical School, 2007).
For sleep deprivation experiments in rats, it was also found that the average survival time of sleep-deprived rats was only 3 weeks, while the lifespan of normal rats was 2-3 years. Not only that, but sleep deprivation also brings physiological distress to rats, which can clearly feel the drop in body temperature, pain in the tail and paws, etc. (NIH, 2014).
Overall, people who averaged less than or equal to 5 hours of sleep per night had a 15% higher mortality risk from all causes (Harvard Medical School, 2007).
d. It’s true that sleeplessness makes people stupid
Numerous relevant studies have found that insufficient sleep will affect the frontal lobes of the brain (Harrison, Horne, & Rothwell, 2000; Thomas, Sing, & Belenky, 2000), which in turn affects people’s cognitive and behavioral functions.
Lack of sleep can lead to impaired concentration in people. Human attention can be divided into two dimensions: speed and accuracy. Studies have found that sleep deprivation will affect people’s reaction speed more, but not accuracy (Thank god) (Alhola & Polo-Kantola, 2007; Muto, et al., 2016).
At the same time, human cognitive processing and processing of memory are mainly completed in sleep. Therefore, lack of sleep may also affect people’s memory (Alhola & Polo-Kantola, 2007; Peters, 2013). Severe sleep deprivation may even affect people’s logical judgment and sense of reality. One study found that people with 112 hours of sleep deprivation may experience hallucinations and delusions, a series of symptoms similar to schizophrenia (Peters, 2013).
e. Stress and emotional instability
Lack of sleep also increases cortisol levels (Harvard Medical School, 2007). Cortisol is the so-called “stress hormone”. Elevated cortisol levels can significantly increase the stress experienced by an individual, making a person emotionally unstable, irritable, and irritable.
Chronic sleep deprivation can also lead to anxiety, depression, and other emotional or psychological disorders (Harvard Medical School, 2007; Peters, 2013). Of course, these emotions themselves can also cause sleep problems. Therefore, in many cases, in the process of clinical treatment of these clients, sleep correction will be the first step of treatment.
At the same time, stress and emotional instability will also significantly affect the individual’s intimate relationship. Heather Maranges and James McNulty (2016) studied the sleep status and relationship satisfaction of 68 newlywed couples and found that couples who slept longer than the overall average were satisfied with “conflict resolution”, “emotional”, “sexual” and other aspects degrees are higher.
But it should be noted that this is not to say that adequate sleep can directly improve the intimacy of two people. It means that communication and getting along with each other will not be affected by the stress or irritability caused by lack of sleep, and people will therefore be able to deal with each other’s conflicts in a more rational manner, and feel better about themselves. A sense of control over one another (Baer,
3. Myths about sleeping improve
Make sure to get eight hours of sleep The National Sleep Foundation (2016) has a “sleep recommendation” for individuals in early adulthood (ages 18-25) and adults (ages 26-64) , 7-9 hours is the recommended optimal sleep duration, and at the same time, sleep in the range of 6-10 hours is acceptable.
In addition, sleeping too much is not a good thing, and sleeping too long may also be related to “narcolepsy”. China Sleep Research Association (2013) pointed out that individuals who sleep too long (more than 10 hours) have an overall risk of death that is 1.5 to 2 times higher than that of the general population.
Exercise can help sleep. Maintaining a certain amount of exercise during the day can indeed help sleep at night. However, exercise (especially vigorous exercise) within 4 hours before going to bed can affect people’s sleep, making the body hyperactive and making it difficult for people to fall asleep (Center for Clinical Intervention, 2016).
Wine can make people sleep better Wine has a slight calming effect, which makes people fall asleep quickly, which also makes people mistakenly think that wine can make people sleep more soundly. But a 2013 US report reviewed 27 studies on alcohol and sleep over the years and found that alcohol reduced REM (rapid eye movement) time during sleep. This not only affects people’s daytime state, such as feeling sleepy, unable to concentrate, etc., but may also have long-term negative effects on an individual’s sleep (Mann, 2013).
In addition, alcohol can also affect people’s breathing during sleep, which is why some people snore loudly after falling asleep after drinking. In fact, sleep quality under the influence of alcohol is not high.
Noon naps can make up for lack of sleep Many people believe that naps in their free time during the day can make up for lack of sleep at night. But in fact, this habit has the potential to disrupt your internal circadian rhythm. Usually, although each person’s circadian rhythm is different, it generally coincides with the rising and setting of the sun and the 24-hour pattern (NIH, 2014).
The midday nap may disrupt our body’s internal biological clock, making it difficult to fall asleep at night. But if you feel very sleepy during the day and affect your normal work/study, you can make up for sleep properly – before 3 o’clock in the afternoon, within 1 hour.
4. How to sleep better and sleeping improve?
As mentioned at the beginning, more and more people are suffering from sleep problems. Developing “sleep hygiene,” or good sleep habits, can help improve the quality of our sleep. So, how can you develop good sleep habits?
Here are some of our suggestions for you:
a. Create your own sleep plan sleep plan to sleeping improve
Including the planning and arrangement of the daily sleep time, falling asleep time, and waking up time. This can help us regulate our biological rhythms (including weekends), develop a regular sleep pattern, and also help the balance of various biological hormones in the body, so that we can fall asleep better.
b. Distinguish between sleeping space and working space
Using the bed as a work area will keep your mind from being able to break away from high-intensity work, and it will also make your body muscles unable to relax for a long time even before going to bed, resulting in sleepless nights.
c. ASMR autonomous sensory stimulus response
A relaxation technique known as “Autonomous Sensory Meridian Response” (ASMR) is thought to be able to aid sleep. Although it is difficult to describe the feelings of ASMR in words, research has found that it can help people relax like traditional meditation techniques (Fairyington, 2014).
In ASMR, you can hear subtle sounds like tapping, wiping, or someone whispering some warm words to you, making you feel calm and calm. One described, “That scratching sound, it sounds like someone is massaging my cerebral cortex directly.
“If none of the above helps you sleep well, or you’ve been suffering from severe sleep problems for years, you may need to seek professional help.
d. Advanced sleep aid advice for sleeping improve
Tips: 1. Sleep problems may be caused by other diseases
Many times, sleep problems actually reflect other physical or psychological problems. Sleep and mental/physical problems often interact with each other. Earlier we mentioned sleep
It will have a negative impact on physical and mental health. In fact, some physical conditions/diseases, such as menopause, arthritis and some diseases that may cause discomfort or pain, may cause sleep problems; in addition, psychological problems such as depression and anxiety are also Affect human sleep.
You need to first consider whether there are physical or emotional problems that are interfering with your sleep, and you need to deal with related physical and mental illnesses first.
Tips 2. Sleep medication is sometimes necessary
For people with severe sleep disorders, it is also necessary to take appropriate sleep aids (KY main creator: severe sleep problems themselves can lead to physical/psychological problems…). At the same time, by taking drugs, individuals can also get the necessary sleep time, so that they can have the energy to improve their sleep status and break the vicious cycle of insufficient sleep (Kripke, 2016).
If you feel that years of sleep problems cannot be solved on your own, it may be time to seek help from your local psychiatrist.
Although the use of sleep medication is now very common, physicians often do not recommend long-term use of medication because of the potential for a psychological (rather than physical) dependence (Center for Clinical Intervention, 2016). Real sleep improvement requires you to make adjustments to your living habits and sleep hygiene. It requires self-management and self-control. Drugs can help you go through this process better, but it is not a “magic cure”.
However, we still call on everyone not to be blindly afraid of psychiatric drugs, and to objectively assess their need for medication with the help of doctors. Proper medication will be a great help for those who need medication, and proper medication also means that Side effects can be managed.
However, for those of you who have an occasional sleepless day, just read a study some time ago, and the best way to deal with it is to do nothing! (manually underlining the key points) Don’t be afraid, no one will have anything to do with the occasional day’s insomnia. On the contrary, if you panic because of this, you will have unnecessary anxiety because of the panic.
Finally, are you ready to adjust your sleep hygiene? While some things are very basic, the basics are important: stop working in the bedroom, stop work two hours early, go to bed on time, listen to music, adjust the temperature in the bedroom (lower is better), eat less (if you are hungry) , eat a little snack in advance), do not look at electronic devices with blue light (later when you wake up).