Change sleep 10 big mistakes can be younger

Change sleep 10 big mistakes can be younger

We stayed up late and fell asleep late; we ate and drank in the middle of the night, and did not sleep. These behaviors disturbed the rhythm of sleep; the transition time shifted, we taught the body not to sleep, in order to relieve these, and wanted to solve by sleeping pills.And this practice is only temporarily covering up the problem is not solved, and there may be addiction.

The following is a misunderstanding of the formation of sleep in our lives, let us solve them one by one.

  Myth #1: There is no fixed sleep pattern. We often think that we can recover lost sleep by going to bed early next night, but the ability of the circadian clock to regulate healthy sleep patterns is above a strict schedule.

We stay up all night on weekends, expecting to make up for sleep in the rest of the day, or using the weekend to make up for this week’s lack of sleep.

Both of these practices have disrupted the rhythm of the body, especially during the weekends that stayed up late, which is more likely to cause insomnia on subsequent workdays.

  Solution: Develop a plan and strictly abide by getting up and going on time every day, even on weekends.

This is the most important if you want to have healthy sleep habits.

Our body feels comfortable because of regular life, and a constant sleep habit is better for the enhancement of the circadian clock.

Wake up or sleep at the same time every day helps maintain a constant sleep rhythm while reminding the brain to release sleep or conscious hormones at specific times.

  Myth 2: Use “continuous nap” to supplement sleep and sleep for too long during the day, especially after 4 pm, when you watch TV at night, even a few simple chicken-style snoring can ruin you very well.The sleep rhythm lets you say goodbye to a sleep that sleeps at night.

  Solution: Take a nap time of no more than 30 minutes. If you are absolutely necessary, then you must be sure that you can only do it once a day and before 4 pm.

Usually, a short break does not affect, in fact, after lunch or half an hour or 20 minutes of lunch break, as long as before four o’clock, most people are still beneficial.

  Myth #3: Not prepared to expect the body to completely stop from full-speed operation without a deceleration buffer, which is unrealistic.

Our body needs time to make so-called neurotransmitters to send feedback to the brain’s sleep center, which will secrete sleep hormones to give you a feeling of snoring.

  Solution: Take some time to fall asleep and make a manual “electrical sunset”. After 10 pm, don’t sit in front of the computer (TV) screen and turn off all the appliances.

These things are very irritating to the brain and can keep you awake for a long time.

Of course, you have to prepare a bed.

One hour before you fall asleep, first dim the brightness of the lights, take a hot bath, listen to some quiet music, do some restorative yoga or relax.

It is necessary to let your body and mind prepare to fall asleep.

Take away everything (physical or psychological) that prevents you from sleeping.

  Myth 4: There is no proper sleep signal for your body. A long external signal around our body tells it when it should be awake, and the most basic is whether it is bright or dark outside.

But we work and live in an artificially lit world, often overlooking the most obvious rule: natural sunlight.

But when we sleep, our body needs a completely dark environment to secrete an important sleep hormone, melatonin.

And our bedroom is often not completely dark, so it affects this “important project.”

  Solution: At night, let your bedroom be as dark as possible to find the culprit in your bedroom: an alarm clock with a red light; a red light on the charger of your mobile phone or personal digital assistant; a computer display; a cordless phoneIndicator light; dvd clock and timer.

Even the weakest light will affect the pineal gland to secrete sleep hormones and thus affect your sleep rhythm.

Hide or remove the alarm to cover the light of all electronic devices. If the window is facing the light, use a dark or opaque curtain.

If you can’t do this, take a blindfold!

If you wake up in the middle of the night, keep the lights out when you go to the bathroom.

You can also use a flashlight or a starlight at night.

  Myth 5: Eating cereals or desserts before going to bed are all disturbances of metabolism, boosting blood sugar and putting pressure on some organs that maintain hormone balance in the body.

The disruptors of these hormones affect your sleep cycle, allowing you to wake up at night in strange times because of hormonal changes.

  Solution: If you have to eat, then eat high protein!

  Try not to eat best before going to bed, but at least, high protein intake will no longer prevent sleep disruptors, and fuel consumption may provide tryptophan – the amino acids necessary to make melatonin.

  Myth 6: Taking sleeping pills to sleep or keeping sleeping pills to cover up the problem of sleep does not solve the deep problem of insomnia.

Many studies on sleep have found that both prescription and over-the-counter are harmful in the long run.

They are highly addictive and potentially dangerous.

For short-term use, sometimes some sleeping pills may be needed, but after they are re-appeared, they will only make the condition of insomnia worse, not better.If you take sleeping pills, ask your doctor to help you develop a method of health care and dependence on them.

  Solution: Learn to relax the skills of throwing away the body, stress should be the number one killer that causes sleep disorders.

Temporary stress can lead to chronic insomnia and disturbances in sleep rhythm.

Many people ask me why they can’t be the brains at their full speed to rest so that they can’t sleep.

Do some breathing exercises, restorative yoga or meditation on some quiet things are helpful.

These help to keep your brain quiet and eliminate the stress caused by panic.

  Myth 7: Helping to fall asleep with alcohol Because alcohol has some calming effects, many people with insomnia improve their sleep by drinking alcohol.

Alcohol is a little helpful for the initial fall asleep, but after the body breaks down, it often damages the quality of sleep in the middle of the night, reducing the overall sleep time.

Frequent drinking before going to bed will reduce its ability to promote sleep. On the contrary, the destructive effect will remain or even increase.

  Myth 8: Watching TV fall asleep Because it’s natural to watch TV in your living room, it seems natural that many people watch TV on the bed and hope to help us fall asleep.

But if we do this, we will wake up soon.

This will create a disgusting cycle that causes poor quality sleep to be deepened.

In the past few years, I have had many patients with insomnia because of this situation.

  Solution: Move the TV out of the bedroom and watch TV on the bed. The bed can only be associated with sleep.

  Myth 9: Lying on the bed and looking forward to falling asleep If you haven’t slept in thirty or forty minutes, then an extra hour or more will be fine.

You may have missed the moment when the door to sleep is open, or the waves that do not integrate sleep.

The door to sleep is like a specific period of time to let you fall asleep. The researchers found that every night, our brains experience several identical sleep cycles.

These cycles last from 90 minutes to 120 minutes. At the beginning of each cycle, the door to sleep will open, and when the door to sleep is closed, you will not be able to sleep.

  解决:顺着睡眠的波浪  如果你在45分钟后还不能入睡,那就起床走出卧室,’读一本书,做做瑜伽,或做一些能让人安静的活动,活动个把小时然后再尝试Go to sleep.

Lying in bed can only bring stress instead of sleeping.

  Sleep is like surfing, you need to chase the waves of sleep.

Have you ever experienced this situation: You are already very sleepy, but you don’t go to sleep immediately, when you are ready to fall a few hours later, you feel very spirited?

You are wrong with the “wave tip”.

  Myth #10: Taking sleep as a problem Often, the more you think about sleep, the more you will affect your ability to fall asleep.

Some of the strategies you use to solve insomnia often lead to the cause of your insomnia, a phenomenon that often occurs.

Worried that you can’t fall asleep and cause even worse sleep problems, this often creates a nasty cycle.

Like many things in life, sleep is about to let go, let it go with the flow.

Like breathing, it happens naturally, without thinking about it.

  Solution: Relax yourself and use your time to practice breathing or meditate quietly.

But be clear about how you eat, what you eat, what treatments you have, what and what will affect your sleep cycle.

By focusing on the body to enhance awareness, you should be familiar with your response to specific foods and conditions.

It is also taking full advantage of the time before bed, instead of preventing yourself from falling asleep.

  One final point: For patients with long-term insomnia, if you are particularly severe with snoring, first make sure that your apnea during sleep is not the cause of your insomnia.

This is a serious condition affecting 12 million Americans, many of whom have not yet been diagnosed and are usually still severe.

Snoring is actually, the tissue at the top of the throat is relaxed, blocking the air in and out, the brain senses hypoxia, sends a wake-up message, and secretes pressure hormones: cortisol and adrenaline.

These extra disturbances to sleep, increased blood pressure, increased risk of high blood pressure and stroke, may also affect insulin sensitivity, and the risk of diabetes increases.

  Solution: Eating some protein can be physiologically calm and ready to fall asleep.

  Don’t rely on alcohol to help you sleep anymore. Earlier strategies to make people feel peaceful can usually start with the following aspects: amino acids, L-theanine, taurine, serotonin, gamma aminobutyric acid andSome herbs have some lemon flavor, passionflower, chamomile, and some sedatives for roots.

  It would also be helpful to eat some of the tablets at night.

For some people, especially those who are 50 years old, taking melatonin can help.This is because the body will secrete more melatonin as it ages, which explains why it is difficult for the elderly to have good carry-on and have a good response to melatonin.