Sleep disorders are a global problem, and many people suffer from insomnia, snoring, and early awakening to varying degrees. The U.S. magazine “Real Simple” recently summarized the top 9 sleep problems that people love to have, and let experts target specific solutions.
I. Night waking type.
Can fall asleep normally at 10:30 p.m., but abnormally awake 3-4 hours later, sleep deeply for less than 4 hours each night, and wake up dizzy in the morning. Take a hot bath, drink hot milk before bed, or even take sleeping pills are ineffective.
Recommendation.
The first thing to consider is whether it is related to some recent stressful life change, such as a broken relationship. Find the right cause, the right medicine, insomnia will gradually get better.
1, psychological guidance, preferably through a psychiatrist, to help you recognize the stumbling blocks that hinder sleep, such as once you lie in bed, you keep recalling things that annoy people.
2, acupuncture helps to reduce anxiety and induce deep sleep.
3, do not drink alcohol. Drinking alcohol does help to fall asleep, but from the point of view of sleep quality, it will lead to more sleep disturbance.
4, openly accept the “night waking”. Night waking is a normal phenomenon, not a catastrophe, no need to worry about it, anxiety, otherwise it is easy to form a vicious circle.
5, the alarm clock will be removed from the bed, late at night staring at the alarm clock will only be more anxious.
Second, the morning bird type.
Busy during the day, as soon as it gets dark in the evening, go to bed and hoot, but will habitually wake up around 2:00 am. The reason may be the children’s noise, family members snoring or woken up by the urine and stool. After waking up, you can’t go back to sleep and lie in bed with your brain thinking fast and eventually giving up on sleep.
Suggestions.
1. Such insomniacs should set a fixed time to wake up and stick to it for a week, from which they can calculate the number of hours of sleep for a week. For example, if you want to get up at 5:00 am, you should go to bed at 10:00 pm, based on 7 hours of sleep per night. After that, gradually adjust the sleep time, so that the morning waking time gradually later, so as to achieve the role of adjusting the biological clock.
2, in order to reduce “early awakening” anxiety, it is recommended that when you wake up, do not lie in bed, it is best to get up and relax, such as a glass of juice or milk. The more you lie in bed “trying to sleep”, but the more awake.
Third, the night owl type.
Usually more excited at night, watching TV, reading, surfing the Internet, doing housework, until 2:00 or 3:00 in the morning before going to bed. In the morning, you have to get up normally because you have to go to work, but you will feel dizzy when you get up.
Suggestions.
1, before going to bed must slow down the pace of life, try to use the daytime time to deal with e-mail, arrange household chores.
2, television, computer monitors emit light can inhibit melatonin, leading to sleep disorders, you can add blue light filters to them.
3, too much light at night is equivalent to the intake of caffeine, so the lights should be dimmed at least 2 hours before going to bed.
IV. Anxiety type.
Sleep is very smooth, but will wake up many times during sleep, although lying in bed, the brain is turning non-stop, thinking about the east and west, anxious about the trivialities of work life. If the sleep environment is poor (outdoor traffic noise, etc.), or engaged in a new job, then insomnia will be further aggravated.
Suggestions.
1.Relax your body and mind and divert your attention, such as paying attention to your breathing.
2. Make the sleeping environment more peaceful, such as thickening the curtains to block the lights of the street lights outside the window, etc.
3, wear earplugs when sleeping.
V. Bed-wetting type.
It is difficult to fall asleep and may take about 1 hour. Once you fall asleep, you will not want to get up in the morning and often sleep.
Suggestions.
1. Do not drink caffeinated beverages in the afternoon and evening.
2, as much as possible in the morning to receive sunlight, appropriate to participate in outdoor sports.
3, if necessary, can be supplemented with 0.3 mg of melatonin before bed to promote sleep.
Sixth, chronic insomnia type.
It takes an hour or more to fall asleep; wake up several times during sleep, each waking lasts for a few minutes to an hour; often talk in sleep.
Suggestions.
1, improve the evening habits and sleep environment. The ideal sleep environment includes: lowering the room temperature in the bedroom; darkening the light; playing CDs containing the sound of rain, waves or rustling leaves to disguise distracting noises in the environment; using the bed as a place to sleep only, not watching TV in bed.
2. Seek medical attention immediately and cooperate with the doctor to diagnose the cause of insomnia.
3.Practice yoga during the day and exercise properly.
VII. Over-stimulation type.
In order to complete the work overtime until midnight or 2:00 or 3:00 a.m., when you want to fall asleep, you find that you cannot sleep due to overexcitement.
Suggestions.
1, naps during the day helps balance the sleep time, but should not be too long.
2, even if you work very late, you should set a fixed bedtime.
3, develop the habit of relaxation before bed, such as a warm bath half an hour before bed, read a book and a newspaper, turn down the brightness of the lights, etc.
Eight, lack of sleep type.
Due to work, life or study, the normal situation is less than 5 hours of sleep, resulting in frequent feeling groggy, inattentive, memory loss and other problems.
Suggestions.
1.Complete the work that should be done during the day within the specified time.
2, wear earplugs to avoid noise interference with sleep.
3.Learn to “give up”, get away from certain matters.
4.Participate in more physical exercise.
Nine, hormone-induced insomnia type.
Mostly for menopausal women, manifested as difficult to fall asleep, often wake up in the middle of the night, wake up and toss and turn until they get up, often depressed after getting up.
Suggestions.
1, women after menopause, hormonal changes may affect sleep, if hot flashes are very serious, it is best to keep the bedroom at a lower temperature.
2, taking sleep over-the-counter drugs need to beware, such drugs contain antihistamines that will stay in the body for a long time, can lead to drowsiness and last about 18 hours.
3.Take 0.3 mg of over-the-counter melatonin 20 minutes before bedtime.
4. Receive a physical examination. Women may begin to experience serious sleep problems such as sleep apnea around the time of menopause.