The human body is like a car, which is constantly running and driving during the day, causing wear and tear on some parts of the body, and sleeping is like parking the car in the garage for repairs. Sleep is one of the key ways to restore mental state, and it has a vital physiological role in maintaining vitality, enhancing physical strength, and relieving fatigue. Quality sleep can not only restore the normal function of nerve cells, but also promote the secretion of growth hormone in the anterior pituitary gland and promote the synthesis of nuclear proteins, which plays an indispensable role in maintaining the normal health of the body.
When sleep disturbances arise:
1.In terms of non-drug **, the first is to develop scientific and healthy sleep habits, including:
1) After 3 p.m., avoid contact with stimulants such as coffee and strong tea;
2) Don't drink alcohol before going to bed;
3) Regular physical exercise, you can give priority to swimming, basketball, volleyball, football, badminton, tennis, table tennis and other exercises that mobilize the whole body muscles, and exercise for more than half an hour every day.
4) Eat dinner early, avoid eating 2 hours before bedtime, and avoid full meals;
5) Only when you feel sleepy**, if you can't fall asleep after 20 minutes in bed, you should get up and leave the bedroom, you can engage in some simple activities, and then return to the bedroom to sleep when you feel sleepy;
6) Do not do activities unrelated to sleep in bed, try to look less at electronic devices before going to bed, do not do excitatory mental work, and do not read books and periodicals that are easy to cause excitement;
7) The bedroom environment should be dark, quiet and comfortable, and maintain a suitable temperature;
8) Maintain a regular sleep schedule, no matter when you fall asleep, you should maintain a regular wake-up time.
9) Take a nap for up to half an hour and avoid multiple naps during the day.
2.Relaxation** is taken to relieve tension and anxiety, and to achieve psychological relaxation and stretching while the muscles are relaxed, so as to fall asleep as soon as possible, which mainly includes progressive muscle relaxation and meditation. Relaxation** should be carried out under the guidance of professionals at the initial stage, and the environment should be clean and quiet.
1) Progressive muscle relaxation: Tense your muscles for 10 seconds, noticing the feeling of tension. Immediately relax the tense muscles for 5 10 seconds and experience how the muscles feel when they relax. Do each part of the muscles one by one, and then train the muscles that are not completely relaxed according to the above method, and continue to practice 2 to 3 times a day.
2) Meditate: Wear comfortable clothes, take a few minutes to do some stretching exercises, choose a comfortable sitting position with your torso straight, pelvis leaning forward, muscles relaxed, close your eyes, focus on your breathing, and breathe evenly. Simulate a tranquil scene in your mind, explore it gradually until you achieve complete serenity, keep your mind free of distractions, and adjust if you encounter distractions. 1 time in the morning and 1 time in the evening, or multiple times a day.
3.Cognitive-Behavioral** (CBT-I) was employed
The American College of Physicians, the American Academy of Sleep Medicine, and the Chinese Sleep Research Association all recommend that insomnia cognitive behavior** is the first choice for chronic insomnia disorder**, which takes effect in about 2 to 4 weeks, and the short-term effect is comparable to that of drugs, and the long-term effects are longer than those of drugs. Specific content includes:
1) Maintain a reasonable sleep expectation and don't blame insomnia for all your problems;
2) Fall asleep naturally and avoid excessive subjective intention to fall asleep (forcing yourself to fall asleep);
3) Don't focus too much on sleep, don't get frustrated because you didn't sleep well all night, and develop a tolerance to the effects of insomnia.
4.Physics**.
Finally, there are physical **, such as light**, transcranial magnetic stimulation**, biofeedback**, transcranial microcurrent stimulation**, etc., as well as diet**, aroma**, massage, etc., which can be used as supplements**.
For patients whose sleep is not effective in improving sleep by changing their sleep habits, oral medications may also be used**.
At present, the drugs for insomnia in clinical practice mainly include: benzodiazepine receptor agonists, melatonin receptor agonists, orexin receptor antagonists and antidepressants with hypnotic effects. The short-term efficacy of drug ** insomnia has been confirmed by clinical trials, but long-term use still needs to bear the potential risks of adverse drug reactions, tolerance, addiction, etc., so you should follow the doctor's advice in terms of drug ** and cannot use drugs without authorization.
In conclusion, there is no doubt about the importance of sleep for health. There are many causes of sleep problems, and we need to correct poor sleep cognition on the basis of physical diseases, develop scientific sleep habits, and combine drugs to improve insomnia symptoms if necessary. Only with high-quality sleep can we have a healthier body and face work and life more positively and happily. Sleep