Sleep is one of the most important things in life and people care a lot about it. Many people with depression and anxiety often go to the doctor because of insomnia. Despite the fact that sleep is so important and so common, people often have many unhealthy and even wrong habits, so today we will talk to you about those bad habits of sleep and how to minimize these bad problems. The first is the problem of sleep rhythm. Many people think that as long as the bedtime is enough, there is no problem, often seen is the phenomenon of night owls, sleepless nights, night life to the early morning, the morning did not rise, lunch and breakfast combined into one. I don’t know that this kind of sleep seems to be enough on the surface, but it has obvious adverse effects on the body, especially on the human endocrine system. In recent years, brain platinum is sold very hot, a bottle of several hundred, in fact, brain platinum contains the core ingredient melatonin human brain itself production. The normal light state, this endocrine hormone will only be a small amount of secretion, the body needs most of the melatonin is secreted by the night peak, and this peak secretion at 2, 3 o’clock in the morning to reach the maximum and will only occur in the dark state, once the point of time or in the light, the peak will not appear, long-term lack of melatonin, the body will be prone to sleep disorders, immune system decline, etc. Health problems, so it seems that people who stay up late to indulge in singing and working into the early hours of the morning lose more than a few hundred dollars each night. So the first thing you need to pay attention to sleep is to ensure that the normal sleep rhythm, then when to sleep and when to get up appropriate? The human biological clock is mainly influenced by light, that is, the movement of the sun, so the best time to sleep should be consistent with the changing pattern of sunlight, in most areas, 2-4 hours after sunset to go to sleep, the first sunlight on the horizon in the morning within 2-3 hours to get up. This can be used as a reference. Second, the problem of sleep time. As mentioned in the previous article, people often use the way to make up for insomnia or other causes of sleep deprivation, which is actually a very inappropriate practice, unless all night long, non-sleeping time during the day in bed is not good for sleep recovery. Because most of the lack of sleep can be made up for in the subsequent night sleep, non-sleep time bed rest instead reduces the fatigue of the human body reduces the need for sleep at night, which leads to sleep problems the next day. Therefore, insomnia, the first day after insomnia, the next day can go to bed a little earlier than usual, the third day in the morning can be a little later to get up, but it is not recommended to make up for sleep during the day, much less bed. There is a jingle for reference after insomnia during the non-sleeping time “can sit instead of lying down, can stand instead of sitting, can be outdoors instead of indoors, can participate in activities instead of alone”. Thirdly, the problem of mentality towards sleep. When there is no insomnia, people never think about what sleep is all about, they get up when they smell the chicken and fall asleep, but once they have insomnia, they are always vigilant about sleep, they are concerned about enough sleep time, they are worried about not getting enough sleep and getting sick, they give the green light to sleep everywhere during the day, everything gives way to sleep, everything is for the sake of sleep, as a result, sleep is getting worse and worse, and it becomes sick for a long time. Sleep is actually an instinctive human activity, eat when hungry, sleep when sleepy, the sleep process is a natural process, we do not need to do anything deliberately, the only thing we need is to close our eyes and stop concentrating, the body will relax, the consciousness will gradually blur and enter sleep. However, many people do the opposite in this process, as soon as they go to bed, they start to worry that they can not sleep, that the pillow is too soft or too hard (in fact, they have been using the same pillow) affect sleep and change the pillow, that the sound of the road is too noisy (in fact, it used to be noisy) and put on earplugs, start counting sheep, from one to a thousand still can not sleep, from time to time look at the watch to see that it is 2:00 am. “This is the end, if you can not sleep tonight, tomorrow to meet customers certainly can not talk business”, “must hurry to sleep”, the result really sleepless night. It is precisely that people impose this many requirements on what is a natural process, so that the brain is always in a state of task and stay awake with excitement, imagine a person in a state of excitement task, how can he fall asleep soon? So the proper thing to do is to let go of the demand for your own sleep, let go of the expectation of good or bad sleep, don’t ask yourself to fall asleep immediately if you can’t sleep, the big deal is to stay awake all night, lie in bed and close your eyes, don’t take any extra measures (unless doctor’s orders) to try to make yourself fall asleep, you can do breathing relaxation exercises, but breathing exercises should never be done with the purpose of making yourself fall asleep as soon as possible. Realize that you are thinking about sleep-related things, and stop to think about something else at random. Do not count sheep, if you are used to counting sheep do not keep counting, you can count from one to one hundred and then count from the beginning. Don’t look at your watch at night, and don’t wake up to calculate how long you slept (unless your doctor wants you to do a sleep assignment to record your sleep). Don’t deliberately reduce or avoid normal activities during the day in order to sleep at night, and don’t deliberately over-exercise in order to improve sleep. Again, the problem of pre-sleep habits. Many friends will do something habitually before bed, some habits are helpful for sleep, such as taking a hot bath before bed, bubble feet before bed, drink a glass of hot milk before bed, listen to soft music before bed or sit and read a page of a very simple or obscure book. There are also some habits that may have a negative impact on sleep, such as watching a movie before bed, playing a game before bed or lying down to watch your phone and play ipad, listening to novels or commentary on radio programs before bed, etc. These habits before going to bed sometimes have a catalytic effect on sleep, for example, a person who does not like to read books before going to bed to read a very obscure book may be a while to sleep, for example, some people like to read a book with one eye half closed to read the book is very easy to fall asleep, some people are listening to certain music can quickly fall asleep, some patients do breathing relaxation exercises before going to sleep to do and fall asleep, etc.. In fact, these habits can help to fall asleep practice itself does not allow people to fall asleep, but these activities make the human brain easy to enter the state of slack thinking, attention, and the latter is more likely to make people sleepy and sleep. For example, a hot bath before bedtime, due to the expansion of blood vessels throughout the body into the brain to reduce the blood flow so that people are easy to produce tiredness, and the natural drop in body temperature after the hot bath also makes the brain temperature drop slightly, which has helped the arrival of sleep. Another example is reading some idle or obscure articles before going to bed will make the brain thinking rate decreases and attention is easily distracted. In short, bedtime habits vary from person to person, but whether or not they help sleep depends on whether and to what extent such activities allow the brain to be distracted, and whether and to what extent the brain can operate autonomously rather than according to our subjective will, and those practices that make the brain highly focused or increase cortical excitement and blood flow are likely to affect sleep. Sleep is the most common and ordinary thing, but also by far the most mysterious thing, sleep occupies one third of the brain’s operating time, until we fully understand what sleep is about, we should try to let the brain operate autonomously this process, reduce artificial interference, return sleep to the brain, and leave wakefulness to ourselves.