Can these 6 truths save your sleep?

Do you remember when you first suffered from insomnia?

Before the college entrance examination, before work, before love, before marriage, when you break up, when you lose your job...

Sleep occupies one-third of our life, but it does not receive the attention it deserves.

Until one day, we lost sleep...

I realized that we have too many misunderstandings about sleeping.

1. Is it normal to sleep 8 hours a day?

No.

Adults sleep 8 hours a day, which is an average time.

There are large individual differences in the length of sleep people need. Some people need to sleep 9 hours a day, while others only need 7 hours.

Some people have even more, or less. As long as they have no symptoms of insomnia, their daytime mood is not affected by sleep, they are not sleepy, and they are in good spirits, it is normal.

2.Which is more important, sleep quality or sleep duration?

The quality of sleep does not depend entirely on the amount of sleep, but on the quality of sleep.

What kind of sleep quality is considered high? Three points:

Able to fall asleep quickly, not wake up during the night, and wake up naturally at the scheduled time.

In CBT-I, cognitive behavioral therapy for insomnia, the first thing to address is sleep quality, followed by sleep duration.

High-quality sleep is more beneficial for physical recovery and improving insomnia than tossing and turning in bed with low-quality sleep.

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3. Can sleep be “overdrawn” or “advanced”?

Nowadays, many people have the habit of "making up" for sleep, either because they are busy with work during the weekdays and hope to "make up" for it on weekends or holidays; or because they play too much during the holidays and lack sleep, so they "make up" for it when they return to work after the holidays.

This practice of "overdrafting" and "making up" for sleep is wrong, because irregular work and rest schedules will not only cause insomnia, but also cause various harms to the body.

The most important thing about sleep is to be regular. No matter whether you are on vacation or at work, you should go to bed and get up on time. A long-term regular schedule is the best way to maintain health.

4. Is dreaming necessarily a bad thing?

Some people think that dreaming affects sleep and is not a good thing.

In fact, dreaming and being able to recall dreams does not mean that the sleep is not deep or is not good. On the contrary, dreaming is beneficial to the normal activities of the human body and the balance of the psychological world.

During sleep, the brain's emotional system is also active, and dreaming helps regulate negative emotions. In addition, during the dreaming stage, the brain also processes and processes the information received during the day, which improves learning ability and memory and prevents the brain from forgetting new knowledge.

However, if you have nightmares frequently and feel that dreaming too much has affected your mood and causes dizziness and headaches, you should seek medical attention immediately.

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5. Does snoring mean a sound sleep?

Some people start snoring as soon as they fall on the pillow, and many people think this is a good sleep.

But unfortunately, this is a complete misunderstanding.

"Snoring", also known as "snoring", is a sound related to breathing at night and an important sign of narrowing of the upper respiratory tract.

Under normal circumstances, sleeping on your side can relieve snoring, but snorers with severe upper airway narrowing often develop sleep apnea.

This group of people often experience repeated micro-awakenings during sleep due to snoring, their sleep is frequently interrupted, their deep sleep time is significantly reduced, and their sleep quality is very poor. Therefore, even though they sleep for a long time, they still feel unrefreshed and even feel tired during the day.

6. Can’t sleep and rely on drinking to help you sleep?

A small drink before bed can help you fall asleep quickly.

If this were the case, wine would not be sold on supermarket counters but in pharmacies.

Drinking some alcohol before going to bed can indeed shorten the time it takes to fall asleep, but it will reduce the time of deep sleep and can also cause dreams and even nightmares.

The alcohol in the body will also cause intermittent sleep and frequent waking up at night. Alcohol is also a diuretic, which causes an increase in the number of times you need to go to the bathroom at night, further aggravating sleep disorders.

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Sleep science is a comprehensive subject that covers a wide range of areas and is very in-depth. The quality of sleep will affect all aspects of the body. For example, it is strongly related to obesity, diabetes, heart disease, depression and other diseases, and all of them have been confirmed by scientific research.

Many people do not have enough time and interest to explore these scientific principles, but they have a strong desire to improve their sleep.

After all, in order to keep yourself energetic enough to deal with life every day, you need a good night's sleep.

what to do?

The simplest thing is to abandon bad sleeping habits, establish correct sleep awareness, make some changes and persist, and you will definitely sleep better and better.