Do you sleep well? (3)--Insomnia, sleep time that suits you

In general, adults who fell asleep between 10 and 11 pm and slept between 6.5 and 7.4 hours lived the longest.

The average person sleeps about seven hours, and needs at least six hours. The number of hours of sleep is slightly reduced, and the feeling of fullness is better.

Healthy people take fifteen to twenty minutes to fall asleep. People who fall asleep after lying down for less than eight minutes may have hidden fatigue or physical problems.

4. Factors that hinder sleep

1. Caffeine. Coffee, tea, cola, chocolate, refreshing drinks, etc. all contain caffeine. It takes two and a half to four and a half hours for caffeine to be excreted, so you must pay attention to the timing of consumption

2. Eating full at night affects sleep and prevents overhaul of the body. It is recommended to consume dinner three hours before bedtime

3. Too long to go back to sleep and take a nap. If you haven't slept well, you can sleep for 20 minutes between ten in the morning and two in the afternoon to catch up.

4. A nightcap. Although it is easy to fall asleep after drinking it, it can lead to poor sleep quality. Such as: snoring, respiratory arrest, nocturia, light sleep and easy awakening

5. Continue to use 3C products. Don't let useless information enter your mind before bed. If you lie in bed watching TV and wait for drowsiness to occur, even if you fall asleep, your sleep quality will decline.

Watching a big screen TV, you will receive a huge amount of information unconsciously, the brain must be in an active state to process these information, and there is no chance to rest

6. Nasal congestion makes breathing difficult. May wake up many times in sleep; especially chronic rhinitis can easily lead to apnea syndrome, cerebrovascular disease, heart disease and other serious diseases

7. Evening exercise. Even aerobic dancing and jogging can affect sleep. Therefore, the best time to stay in the gym is after get off work until around seven o'clock, or just walk

Wu, insomnia

Just because you have worries and worries and you can't sleep temporarily, it can't be regarded as insomnia.

(The author adds: Occasionally, it is normal to be unable to sleep through the night without any reason)

*Diagnostic benchmarks for insomnia:

1. Difficulty falling asleep, waking up easily at night, waking up early in the morning, not getting enough sleep

2. The amount and timing of sleep is appropriate, but it is still not good

3. At least one of the following reactions occurs during the day due to sleep disturbance at night:

a. Burnout b. Decreased concentration and memory c. Unsatisfactory performance in social activities, work and school

d. Easy to make mistakes in doing things and driving e. Bad mood, nervousness and anxiety f. Lack of enthusiasm and motivation

g. Negative thoughts about things h. Nervousness, headache, gastrointestinal discomfort due to insomnia i. Uneasy due to insomnia

Those who fully meet the above 1.2.3 items should seek medical treatment as soon as possible.

**In a nutshell, the symptoms of insomnia are:

1. Difficulty falling asleep

2. Easy to wake up in the middle of the night

3. Wake up too early

4. Not getting enough sleep

Insomnia persists for more than a month.

Lu, insomnia countermeasures

1. You can't fall asleep at night, so don't worry. You can get up and relax, listen to music, read a book, incense, etc.

2. Switch the lighting of the room to indirect lighting. Go to bed after sleep

3. Eating sleeping pills is safer than drinking nightcaps. At present, the sleeping pills used by doctors do not stimulate the sleep center that produces drowsiness and make people barely fall asleep; instead, they inhibit the wakefulness center to aid sleep.

Dependence or withdrawal symptoms will be greatly reduced as long as you follow your doctor's instructions

*The author adds:

1. Pressing the calf before going to bed can produce drowsiness and cure insomnia

(See Health RB Bangbang "The Miracle of Self-Healing by Pressing the Calf")

2. Apply ointment on the forehead or between the eyebrows before going to bed to help fall asleep and improve sleep quality

3. Relax each part of the body in sequence or adopt 4.7.8 breathing method (note) can produce drowsiness and sleep aid

4. Before going to bed or after drowsiness, meditating in bed can help you fall asleep

5. Analyze whether insomnia is a psychological factor, and prescribe the right medicine

6. Long-term insomniacs can take super hot showers for two or three consecutive weeks to start sleepiness

7. Sleep time that suits you

The amount of time required for sleep varies from person to person, changes with the seasons, and decreases with age.

Sleep hours, most people will fall between six to eight hours. Over the age of seventy, sleep time is about six hours.

*Find out the right sleep time for you:

1. For five consecutive days, sleep whenever you want at night, and wake up naturally in the morning

2. The time to fall asleep on the sixth day and the time to wake up naturally the next morning is the most suitable sleeping period for you

Note: "478 Breathing Method"

1. Put the tip of the tongue on the palate and exhale all the air with your mouth

2. Take 4 seconds to inhale through your nose, hold your breath for 7 seconds

3. Take 8 seconds to exhale all the air from your mouth

Three steps are one time, and it is recommended to do at least 4 times a day.

For details, see: https://heho.com.tw/archives/9163

This article is taken from: "If you can't sleep, you can't sleep well, you can definitely save!" By Soichiro Miyazaki

https://24h.pchome.com.tw/books/prod/DJAO21-A9006GFQS

(Red Diary RB finishing)