In today’s increasingly competitive modern society and fast-paced work and life, the incidence of sleep disorders continues to rise. The original “eat when hungry, sleep when sleepy”, even a newborn child will not teach things, seems to be a floating cloud for modern people. According to the 2002 authoritative survey, 45.4% of our population have sleep problems. Sleep disorders in modern society have actually become a “popular” thing than the flu. In order to let us have a healthy sleep, first to understand some common sense about sleep and insomnia: how long we should normally sleep every day Usually, it is customary to think that adults should have 7-8 hours of sleep every day, but the actual individual differences are quite large, some people sleep 4 to 5 hours to meet the physiological needs of about 10% of the healthy population; and 15% of people sleep more than 8 hours; other of about 7-8 hours; the average sleep time of the whole population, about 7.5 hours. This means that everyone needs a different amount of sleep, and there is no such thing as a “normal” amount of sleep. There is no need to force yourself to sleep as much as you want, just go with the flow and follow your own physiological needs, as long as you are refreshed the next day. Everyone dreams about 1/4 of every night, and everyone dreams at night, even those who cannot remember their dreams. Nearly 90% of dream activity occurs during the anaphase sleep stage, where more than 80% of people who are awakened during this period can remember their dreams, otherwise most forget them. This stage is to some extent the active phase of the sleep cycle. During heterophasic sleep, the information we receive while awake is only utilized and therefore plays a crucial role in our memory. This stage allows the sleeper to recall daytime experiences and stimulates a large number of cognitive and emotional processes such as learning, memory, and tension and emotion regulation. So dreaming is not scary, it is a natural process of sleep and does not represent anything special. Just let it happen and think of it as watching a movie. When is the best time to sleep For everyone, sleep often begins at a certain time each night, and the appearance of sleep is often preceded by a sense of fatigue, reduced mental activity, feeling cold, and sometimes yawning. Pay special attention to these manifestations, which indicate that this is the best time to go to bed and is a prelude to the sleep journey. If you go to bed at this time, then from the time you decide to go to bed and turn off the lights to close your eyes and fall asleep, the duration is very short, usually less than 10 minutes. So everyone has their own different sleep patterns and need to make good use of them to form a routine, rather than simply comparing them with others around them and causing unnecessary stress. What to do before going to bed Maybe these behaviors are effective for some people, for some people are “stimulants”. In fact, everyone has some habitual actions or rituals that they do every night before going to bed, which are often beneficial and help the brain’s sleep-inducing mechanisms. The importance of these actions varies from person to person, and some people have a hard time falling asleep in new environments such as traveling abroad for this reason. How to wake up more refreshed The ideal method is to get up immediately after the last sleep cycle ends awake. Of course this point in time is not always exactly the same as the time set by the alarm clock, and it is usually difficult to be completely accurate. But at least we can wake up at the same time every day to keep our biological clock in its accustomed rhythm, and never stay in bed for a long time just to catch up on sleep. It is said that the Qianlong Emperor lived to the age of 89, also related to his regular sleep habits. Qianlong emperor woke up every morning on time, first in bed with eyes closed for a few minutes, stretch a few lazy, and then get out of bed, to the outdoors for a few deep breaths of fresh air, discharge the body turbidity, the spirit also came. What is the use of snooze Snooze is good for health and has the effect of waking up the brain. Sleep debt people, a nap can pay off the debt, and very effective. But not that any kind of snooze is effective. A nap can make up for a few hours of sleep, 15-20 minutes is enough. It’s best to have someone wake you up, because sleep early in the night is light sleep, best for relaxing and resting, which also prevents waking up groggy. People who snooze for a long time often wake up feeling light-headed. Taking a nap will not affect nighttime sleep, and can even be recommended for people who are drowsy during the day to take a nap, as well as for all shift workers to take a nap during the day. But people who have trouble falling asleep at night are better off not taking a nap during the day. The prime time for daytime napping is between 1 p.m. and 3 p.m., which is right in line with our circadian rhythms and right at the time when our wakefulness and brain activity naturally decrease. It would be nice to enjoy this opportunity more often! There are many more common knowledge about sleep, so let’s start with a few common ones. In general, sleep is a natural process, a self-regulating physiological function that we need to treat well, maintain, but not interfere with too much, and we need to trust it fully. It will come to you naturally. Just like your lover! Of course there is indeed a serious state of insomnia, such as: difficulty in falling asleep, unable to fall asleep half an hour after going to bed; easy to wake up; waking up for more than half an hour at night; shorter than normal sleep duration, i.e. waking up too early. If you have one of the above-mentioned manifestations and have drowsiness, mental confusion, or even headache and dizziness after getting up, and it lasts for a long time and affects your work and life, you can be clinically diagnosed as insomnia. In this case, it is still necessary to go to a doctor in a specialized hospital to assess the cause and degree of insomnia. Then arrange a treatment plan. Treatment for insomnia includes: correction of sleep hygiene habits; Chinese herbal medicine, acupuncture, massage therapy; psychotherapy, including: relaxation therapy, music therapy, supportive therapy, cognitive behavioral therapy, stimulus control therapy, restriction therapy method, exercise therapy, etc. When the above treatments are ineffective or insomnia is too severe or caused by anxiety, depression and other diseases, medication is particularly important. With the rapid development of modern medicine, there are many safe and effective medications that are less dependent and can be used without fear under the guidance of a specialist. These are just a few of the common insomnia treatments, and they are also very effective. The key is that the treatment of insomnia is a comprehensive treatment process, good sleep hygiene is always throughout all the treatment process; insomnia treatment also focuses on the removal of the causes of insomnia, in order to truly cure insomnia. In addition, we also remind you not to believe in some advertisements and use drugs indiscriminately, but to seek treatment from qualified and regular doctors in time when you have insomnia that you cannot get rid of. Especially in the process of receiving medication.