With the accelerated pace of work, more and more people are concerned about sleep problems. Some people are suffering from chronic insomnia, while others are suffering from transient sleep disorders. In any case, sleep has its own rules and mechanisms for the operation of qi and blood. Today we will talk about the common misconceptions about sleep in our lives, and help you get quick relief while regulating Qi and blood through creams.
We stay up late and sleep late; we eat and drink late at night, not realizing that these behaviors disrupt the rhythm of sleep; over time, we teach the body not to sleep, in order to ease the release of these, and want to take sleeping pills to solve the problem, and this practice is only a temporary cover-up is not the solution, and there is a risk of addiction.
Myth 1: There is no fixed sleep pattern
We often think we can make up for lost sleep by going to bed earlier the next night, but the biological clock’s ability to regulate healthy sleep patterns is based on maintaining a strict routine. We stay up late on the weekend expecting to catch up on sleep in the following hours, or we use the weekend to make up for the lack of sleep during the week. Both of these practices disrupt the rhythm of the body’s qi and blood flow, and a weekend of late nights is especially likely to cause insomnia on the following weekdays.
Solution: Make a plan and stick to it
Get up and go to bed on time every day, even on weekends. This is most important if you want to have healthy sleep habits. Our bodies feel more comfortable with a regular routine, and a consistent sleep routine is good for enhancing the biological clock. Waking up or going to sleep at the same time every day is good for maintaining a constant sleep rhythm, while reminding the brain to release sleep or sufficient qi at a specific time.
Myth #2: Use “long naps” to supplement sleep
Sleep too long during the day, especially after 4 p.m. In the evening when you watch TV, even a few simple chicken pecking type of snooze can ruin your good sleep rhythm let you and a peaceful night’s sleep to say goodbye.
The solution: no more than 30 minutes of nap time
If a nap is absolutely necessary, then you have to make sure that you can only take one a day and before 4 p.m. Usually, a short break will not affect, in fact, after lunch, or a half-hour or 20-minute lunch break, as long as it is before four o’clock, in most people or beneficial.
Myth 3: Not preparing for sleep
It is unrealistic to expect the body to go from full speed to a complete stop without a cushion of deceleration. Our bodies need time to create what are called neurotransmission cords to send feedback signals to the brain’s sleep centers, and the brain will secrete sleep hormones to make you feel like nodding off.
Solution: Take some time to fall asleep slowly
Create an artificial “electrical sunset”. After 10 p.m., stop sitting in front of the computer (TV) screen and turn off all electrical appliances. These things are very stimulating to the brain and can keep you awake for a long time. Of course, you have to prepare a bed. An hour before you go to sleep, dim the lights, take a hot bath, listen to some calming music, and eat some qi and blood tonic cream. It is necessary to prepare your body and mind for sleep. Take away all the distractions (physical or psychological) that prevent you from sleeping.
Myth #4: Not giving your body the proper signals for sleep
Our body relies heavily on external signals to tell it when to sleep and when to be awake, and the most basic is whether the outside world is light or dark. But we work and live in an artificially lit world, often ignoring the most obvious rule: natural sunlight. And while a state of darkness is the best state for sleep, our bedrooms are often not completely dark, thus compromising this important piece of engineering.
The solution: make your bedroom as dark as possible at night
Identify the culprits in your bedroom: the red glowing alarm clock display; the red light on the charger of your cell phone or personal digital assistant device; the computer monitor; the light of your cordless phone; the DVD clock and timer. Even the faintest bit of bright light can interfere with the patrol of qi and blood, and consequently with your sleep rhythm. Hide or remove alarm clocks, cover all bright light from electronic devices, and use dark or opaque cloth curtains if windows are facing bright light. If you can’t do all of the above, then bring an eye mask! If you wake up in the middle of the night, try to keep the lights off when you go to the bathroom as well, or you can use a flashlight or the starlight at night.
Myth #5: Eat refined cereals or desserts before bed
These are metabolic disruptors that elevate blood sugar and put stress on some of the organs that maintain hormonal balance throughout the body. These hormone disruptors affect your sleep cycle, causing you to wake up at odd hours of the night due to hormonal fluctuations.
Solution: If you have to eat, eat something high in protein
It’s best to try not to eat before bedtime, but at the very least, high-protein eating will not only stop the sleep disruptors, but oil consumption may provide tryptophan – the amino acid necessary to make melatonin.
Myth 6: Take sleeping pills to fall asleep or stay asleep
Sleeping pills mask the problem of sleep and do not address the deeper aspects of insomnia such as qi and blood. Many studies on sleep have found that both prescription and over-the-counter sleeping pills appear to be harmful in the long run. They are both highly addictive and potentially dangerous. For short-term use, there may be times when some sleeping pills are needed, but after a while, they only make insomnia worse, not better. If you’ve been taking sleeping pills for a while, get a grip on your qi and blood and get off your dependence on sleeping pills.
Solution: Learn relaxation techniques
Physical factors aside, stress should be the number one killer of sleep disorders. Temporary stress can lead to chronic insomnia and disruption of sleep rhythm. Many people ask why they can’t rest their fully functioning brain to fall asleep. It helps to do some breathing exercises, restorative yoga or meditate on something peaceful. These will help to calm your brain, calm your mind and reduce the stress of panic and worry.
Myth 7: Use alcohol to help fall asleep
Because alcohol has some calming effects, many people with insomnia drink alcohol to improve their sleep. Alcohol helps a little with the initial fall asleep, but as the body breaks down, it tends to impair sleep quality in the second half of the night, reducing the overall time spent asleep. Regularly drinking alcohol before bed can diminish its sleep-promoting effects and instead maintain or even increase its destructive effects.
The solution: Eat some protein to calm your mind and body
Don’t rely on alcohol to help you sleep anymore, find some way to make people peaceful, usually you can start with traditional handmade poultices that regulate qi and blood, the effect is really obvious.
Myth 8, watching TV to fall asleep
Because it seems natural for you to fall asleep watching TV in the living room, many people watch TV in bed hoping it will help us fall asleep. But if we do that, we will wake up soon after. This sets up a vicious cycle of poor quality sleep that is deepened. Over the years, many patients have suffered from insomnia due to this condition.
Solution: Move the TV out of the bedroom
Don’t watch TV in bed, the bed can only be associated with sleep.
Myth 9, lying in bed hoping to fall asleep early
If you haven’t fallen asleep in 30 or 40 minutes, then another hour or more won’t help. You may be wrong about the moment when the door to sleep opens, or not integrated into the waves of sleep. The door to sleep looks like a specific period of time to get you to sleep, and researchers have found that: every night, our brains go through several of the same sleep cycles. These cycles last anywhere from 90 minutes to 120 minutes, and at the beginning of each cycle, the sleep gates open, and you are unable to fall asleep when the sleep gates close.
Solution: Follow the waves of sleep
If you can’t fall asleep after 45 minutes, then get up and get out of the bedroom, read a book, do yoga, or do some activity that calms you down, move around for an hour or so then try to go back to sleep. Lying in bed only brings stress, not sleep.
Sleep is like surfing, you need to chase the waves of sleep. Have you ever been in a situation where you were sleepy, but you didn’t go to bed right away, and then a few hours later when you were ready to go to sleep, you felt twice as refreshed? You’re at the wrong “tip of the wave”.
Myth #10: Thinking about sleep as a problem
Often, the more you think about sleep, the more it affects your ability to fall asleep. It often happens that some of the strategies you use to solve your insomnia often become the cause of your insomnia as well. Worrying that you won’t be able to sleep leads to worse sleep problems, which often creates a vicious cycle. Like many things in life, sleep is about letting go and letting it happen. It happens naturally, like breathing, without you having to think about it intentionally.
Solution: Relax yourself and go with the flow
Take time for breathing exercises or quiet meditation. But be aware of how you eat, what you eat, what treatments you undergo, and what goes along with what activities can affect your sleep cycle. Increase awareness by focusing on your body and be very aware of how you react to some specific foods and conditions. Also count on making the most of your bedtime instead of getting frustrated with how you can’t sleep again.
Health tip: Long-term unregulated sleep problems can cause a variety of physical complications and lead to depression, anxiety, neurosis and many other mental illnesses. Therefore, when sleep problems develop into insomnia and cannot be relieved, please consult with a timely regimen, do not delay, and do not wait!