I was sleepy all day , In order to go to bed early tonight , I took a hot bath , Tighten the blinds , Finally found no use, this is not your daily insomnia ？

Our lives are about five years old 1/3 Time is spent in sleep , Sleep is very important to us , That's very important , It is no exaggeration to say that the quality of sleep directly affects the quality of our life

However, the sleep status of modern people is not optimistic .

China Sleep Research Association recently released a sleep survey report , The report shows that at present, China has a super market economy 3 100 million people have sleep disorders .

More than one of them 3/4 I'm going to be in the evening 11 Go to sleep after midnight , Near 1/3 We're going to stay up till midnight 1 I can't go to sleep until after midnight .

Novel coronavirus pneumonia in the past year , We have more time at home , More time to sleep , People's overall sleep time was delayed 2~3 Hours , The search for sleep problems has also increased 43%.

Several reasons for not sleeping well , Which one are you ？

There are many factors that affect sleep , Like the physiological clock 、 Mental factors 、 Environmental factors , Miao Mei is divided into three parts today 4 class , Give the big guy detailed nagging ：

1、 Insomnia caused by physical diseases

Physical diseases include heart disease 、 Kidney disease 、 asthma 、 ulcer 、 arthritis 、 Osteoarthropathy 、 gastrointestinal 、 High blood pressure 、 Sleep apnea syndrome 、 Hyperthyroidism 、 Nocturnal myoclonic syndrome 、 Brain diseases, etc .

2、 Physiological insomnia

Changes in the environment , It's a physiological reaction ： Such as by car 、 ship 、 Changes in the sleeping environment when flying ; A strong light in the bedroom 、 The noise 、 Too cold or too hot can cause insomnia .

3、 psychology 、 Insomnia caused by mental factors

Psychological factors such as anxiety 、 Upset or depressed 、 Be in a bad mood, etc , It's an important cause of insomnia .

The blow of life 、 The pressure of work and study 、 Attempted will and changes in social environment , It can make us have psychological and physical reactions , Cause nervous system dysfunction , Cause brain dysfunction , It causes insomnia .

4、 Insomnia caused by taking drugs and other substances

Taking central stimulants can lead to insomnia （ Such as weight loss drug amphetamine ）. Take sleeping pills for a long time , Once you quit , Withdrawal symptoms can also occur, sleep shallow , More nightmares .

tea 、 coffee 、 Cola drinks contain central nervous stimulant caffeine , Drinking at night can cause insomnia . Alcohol interferes with sleep structure , Make sleep light , Once you stop drinking, you will lose sleep due to withdrawal reaction .

5、 Insomnia caused by the fear of insomnia

Some people expect too much sleep , Think you sleep well , The body will never invade , Not sleeping well , It's easy to have all kinds of physical problems . Increased the pressure of sleep , Easy to cause insomnia .

It hurts to stay up late

1、 Affect normal work and life

Long term insomnia can make people grumpy , Aggressive , Memory loss , Inattention , Mental fatigue . You can't get along well with your family or colleagues , Will be upset 、 anxious , Not confident , make blind and disorderly conjectures .

2、 It is easy to cause cardiovascular and cerebrovascular diseases

When insomnia lasts more than three months , It may also increase the risk of cardiovascular and cerebrovascular system .

Especially blood pressure , It's a hypertension patient , Blood pressure tends to be more difficult to control , Normal people are in a hurry , Is blood pressure going up .

And long-term insomnia , Irritability is almost normal , Is blood pressure unstable , Then the risk of cardiovascular and cerebrovascular diseases will increase .

3、 Affect the growth and development of teenagers

There is a certain relationship between auxin and adolescent development , The secretion of auxin is mainly after sleeping at night , Therefore, adolescent insomnia can reduce the secretion of auxin , Not conducive to the growth and development of the body .

How to improve sleep ？

1、“ Stay up ” Law

Go to bed when you want to ; If 10~15min within , I didn't fall asleep , Get out of bed at once , Reading or watching TV , If you don't feel sleepy , Don't stop .

If you go to bed again, you still can't sleep , Then get out of bed again , Concentrate on repeating what you just did .

No matter how well you sleep at night , Wake up on time in the morning ; No napping during the day , Even if I doze off , Also tell yourself to sleep at night before you can rest .

2、 Focus method

People who fall asleep slowly or have insomnia always have an expectation or worry before going to bed , Expect to fall asleep soon , Worry about yourself and insomnia .

In fact, these are all bad hints , It's like saying to yourself over and over again , I'm not asleep . In this case , It's better to let yourself in this hard time before going to bed , To do such a thing —— Focus on thinking about a problem .

If you fall asleep unconsciously in the process , The next day, you can continue your unfinished imagination of the previous day .

3、 Rule law

Set the time to get up ： Whether on weekdays or holidays ;

Keep a sleep diary ： Including sleep quality 、 Bedtime posture 、 The reasons of affecting sleep, etc , Good place to carry forward 、 Improve on weaknesses ;

Find out what to do before you go to bed , Keep yourself busy ： For example, check whether the doors and windows are closed 、 Wash 、 Get ready for tomorrow's outing 、 Think of your favorite sleeping position, etc ;

Appropriate consumption of physical fitness ： evening 6 Before the point , Arrange a proper physical exercise for yourself ;

Cancel nap ： at night 6 Don't drink after ordering 、 coffee , Of course, it's better not to smoke .

get I have learned the above little methods , I hope you have a good night , Go back and have a good sleep tonight ~

reference

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[2] Liu Yang . How to stay away from insomnia [J]. Brilliance ,2019(03):58-59.

[3] Han Yujuan . The harm of insomnia [J]. Window to cancer ,2014(07):69.

[4] Sun Meng . Morzine “ Don't sleep well ” Become a roadblock to health [J]. China Health ,2019(04):85.

[5]. Bad sleep equals chronic suicide [J]. Tianjin social insurance ,2018(06):66.