Insomnia: Usually refers to a subjective experience in which the patient is dissatisfied with the duration and/or quality of sleep and affects social functioning during the day. It usually refers to “sleeplessness”, i.e., difficulty falling asleep (anxiety), difficulty maintaining sleep, early awakening (depression), and staring at dawn.
Diagnostic criteria of insomnia.
① sleep latency: sleep duration more than 30 minutes;
②Sleep maintenance: more than 2 awakenings at night or early awakening in the early morning;
③Sleep quality: more nightmares;
④Total sleep time is less than 6 hours;
⑤ Daytime residual effects: feeling dizzy the next morning, lack of energy, drowsiness, weakness, etc.
Autumn and winter are the high incidence of depression, while anxiety, depression, stress and other factors can trigger insomnia and other symptoms. Most of the insomnia among college students is caused by psychological factors, and stressful study and anxiety are important factors that cause insomnia among college students. Therefore, the key to alleviate insomnia among college students is to adjust sleep habits and restore normal biological rhythm. Generally, insomnia in college students can be cured by somatic relaxation treatment. Here are the top three ways to relieve insomnia.
Develop good sleep habits and a normal routine, try to go to bed at 10 pm and get up early in the morning without being a bedwetter. Only by adjusting your sleep habits and insisting on getting up early can you ensure that you get out of insomnia.
Create a good atmosphere for sleep and make yourself conscious to fall asleep. Pillow and bed are important to ensure sleep. To prevent insomnia, a plank bed is a good choice, and the pillow height should be kept at 6D9 cm. In addition, to relieve insomnia in college students should pay attention to the bedroom as far as possible not to put the ticking alarm clock to avoid its sound affect the quality of sleep and induce insomnia problems.
Diet to regulate insomnia among college students is also not a bad way. Foods that help with sleep include lily, lotus seeds, jujube, lotus root powder and mulberry, which have a calming effect on the mind and soul, so college students can choose these for their daily diet and actively do their best to relieve insomnia.
Sleep is actually a relaxation process, this relaxation includes muscle relaxation, brain relaxation …… taking a hot bath is a method of relaxation. Relaxation therapy has two basic components: repeated, sustained focus on a specific word, sound, phrase, meditation, body sensations, muscle movements; ignore intruding thoughts and remain focused on the original thing. These techniques can induce a specific physiological state that lowers the body’s metabolic rate. Most relaxation therapies can be done by the patient himself by listening to the instructional phrase and the corresponding music, which is easier to apply.
Exercise conducive to sleep: 6 hours before bedtime is optimal; exercise for at least 30 minutes; the intensity of the exercise is preferable to sweating, but not too much sweating; exercise should be consistent; the first few days should not be strenuous exercise, so as not to overwork the health.
Is dreaming harmful?
Many people think that dreaming is the brain does not rest, will affect health, some books and articles also “dreamy” as a side effect of certain drugs or is a manifestation of physical weakness, many manufacturers in the promotion of drug advertising claims that the drug is effective for dreaming, as if dreaming is really harmful to the human body. In fact, this is not the case at all.
Dreams occur during sleep, so dreaming cannot mean that the brain is not resting. People will find that when they are too tired to listen to lectures during the day, they will not dream of listening to lectures at night; people who are too full of food will not dream of eating food. People who sit in prison often dream of being released, farmers who suffer from a long drought often dream of heavy rain, hungry people dream of food, thirsty people dream of drinking sweet drinks, there are many examples of such dreams, all have one thing in common with the role of compensation for real life. It can be seen that dreams are the fulfillment of wishes and potentially show repressed behavior.
The formation of dreams is related to memory. Therefore, dreams are derived from the past for effective memory organization. Dreams facilitate the continuation of sleep, exercise the functions of the brain, facilitate the production of creative thinking, help to adapt to difficult situations the next day and deal with problems in a realistic manner. Dreams also forecast diseases and provide for early treatment.
You may dream at any time you sleep at night, and dream most during perverse sleep; you may also dream during daytime sleep, and there is no great difference between daytime dreams and nighttime dreams; those who think they never dream do in fact dream, but just forget about it after waking up. Dreamless sleep is not only of poor quality, but also a symptom of brain damage. The latest research by scientists confirms that dreams are the result of the combined action of various centers in charge of various functions in the human brain. If one of the centers is damaged, it will not be able to form a dream, or form a kind of defective dream. Various hypnotic drugs, central stimulants, antidepressants and alcohol can inhibit sleep and temporarily reduce dreaming. However, once the drugs are stopped, there are more dreams.
Therefore, dreaming is a normal physiological phenomenon in the human body and has an important physiological value for each person. Dreams are a good thing rather than a bad thing, and they can alleviate the adverse effects on the body caused by daytime fears and disturbances. We should not be worried because we sleep a lot at night, and we should not be haunted by nightmares.
Sleep misconceptions.
Myth 1: The more you sleep, the better for your health
Myth 2: Dreaming at night means you are not well rested
Myth 3: Sleep can store and advance
Myth 4: Long naps are needed
Myth 5: There is no one fixed sleep pattern
Myth 6: Eating refined cereals or desserts before bed
Myth 7: Take sleeping pills to fall asleep or stay asleep
Myth #8: Watching TV to fall asleep
Myth 9: Use alcohol to help fall asleep
Myth 10: Lie in bed and hope to fall asleep early
Determination of sleep requirements.
Can fall asleep within half an hour of getting into bed; do not wake up or wake up once throughout the night; do not need an alarm clock to wake up naturally; sleep deeply, not easily disturbed by the environment and wake up; wake up with a good start, wake up with a sense of freshness, refreshment, relaxation, comfort and energy.
As soon as possible to fall asleep: the United States a hospital in New York City, the director of the sleep laboratory Katherine Albert, M.D., found as soon as possible to fall asleep in eight ways.
① Take a bath before going to bed to relax your body, because bathing can raise your body temperature and make you sleepy. Make it a habit to take a shower before going to bed.
② Keep your emotions stable before going to bed, don’t think about it, and leave things to be discussed tomorrow.
③You can drink a glass of warm milk. The calcium/tryptophan in milk is a calming substance. Drinking a warm beverage is a good habit to relax the body as if it were a reward at the end of the day.
④Stay away from TV one hour before bedtime because the flickering light from the TV screen can interfere with sleep by causing nervous excitement.
⑤Please put your worries aside for a while, don’t think about it, and close your eyes to fall asleep quietly.
⑥Take deep breaths and listen to music or songs that are slow and not exciting, so that the chaotic mood can be eased down with the rhythm of the music.
⑦ Read books that are easy to pick up and put down, and read articles that are easy to understand, such as short stories, comedy stories, or stories that you loved in your childhood.
⑧ When you can’t sleep, please keep quiet and don’t do anything to focus your mind and fall asleep as soon as possible.
Sleep exercises.
Before going to bed, lay your body flat on the bed, relax your body around, exclude distractions, calm your mind, and later do the following in the following order.
① hands back and forth to rub the back of the hands;
② hands on the face up and down rub;
③ hands on the top of the head back and forth;
④Rub your hands across the abdomen;
⑤ hands in the waist up and down;
⑥right hand rubbing the left arm, from the wrist to the shoulder upwards. And then from the shoulder to the wrist, down the elbow outside the rub, up and down, back and forth, and then use the left hand, in the above order to rub the right arm;
(7) Rub your legs with both hands. From the ankle to the thigh, rub upward, followed by four fingers and then rub downward, first left and then right;
(8) Rub your feet. One hand in the heart of the foot, one hand in the back of the foot, rub back and forth, with appropriate force, first left and then right.
After doing each action, are required to yawn twice. There is no limit to the number of people, the full set to do 20 – 30 minutes, a moment to sleep.
How much time is appropriate for a lunch break?
Scientists have studied the effectiveness of different intervals of sleep and concluded that a 10-minute nap can improve the efficiency of the next 3 hours. Napping is helpful for people who do not get enough sleep. But nap time should not be too long, to no more than 15 minutes is appropriate. But napping is not suitable for everyone, 20% overweight, low blood pressure, circulatory system suffering from serious disorders of disease, often due to napping caused by local blood supply to the brain and stroke.