Can’t sleep, sleep poorly, not getting enough sleep… 20 ways to solve the “sleep dilemma”, save them now!

About 1/3 of a person's life is spent sleeping.

What should a good sleep look like? You can make a simple judgment by comparing the following:

Fall asleep quickly, within 30 minutes of going to bed;

Not easy to wake up, not easy to wake up after falling asleep, not waking up frequently or waking up for a short time;

Get enough sleep, and the sleep time can meet your needs. Generally speaking, teenagers sleep longer, while the elderly sleep shorter;

You feel in good spirits and feel energetic and stable after waking up in the morning, instead of feeling dizzy and tired.

The "2021 National Health Insights Report" shows that 73% of respondents have sleep problems such as difficulty falling asleep, waking up easily, being easily tired, and always dreaming. The more they pay attention to these problems , the more nervous they become, and the more nervous they become, the less they can sleep, forming a vicious circle.

If things go on like this for a long time, there will be varying degrees of mental and physical problems, and in severe stages, high blood pressure, myocardial infarction, diabetes, anxiety disorders, depression disorders, etc.

We have compiled a list of tips for improving sleep problems, hoping to help more people get rid of sleep troubles and regain a high-quality sleep experience.

1. Try to reduce the intake of caffeine and refined sugars during the day, try not to eat spicy, greasy, or acidic foods that may cause stomach discomfort, and avoid smoking or other nicotine intake. If you have a slow metabolism, you should pay attention to reducing your intake starting in the afternoon.

2. Many people believe that "drinking a little red wine before bed can help you sleep", which is a completely wrong perception. Alcohol will only make you sleep more lightly , interrupt the sleep process, and prevent you from entering a deep sleep state, so your body cannot get a real rest. In addition, no matter how much alcohol you drink or when you drink it, it will increase the risk of liver damage.

3. If you want to have a good sleep, drinking some hot water, soaking your feet, or taking a bath before going to bed are very beneficial. As the body temperature rises, blood vessels expand, accelerating blood circulation, allowing the core area to dissipate heat and cool down better, while relaxing the muscles.

4. However, do not drink too much water before going to bed, as this will cause you to get up frequently at night and interrupt your sleep.

5. Develop good sleeping habits and establish a "bedtime ritual" for your brain, such as reading, stretching, soaking your feet, listening to soothing music, etc. Over time, a conditioned reflex will be formed, allowing the brain nerves to enter a natural relaxation state in advance.

6. When sleeping, it is best to draw the curtains and turn off the mobile phone to create a darker or dark sleeping environment to reduce the stimulation of light on the brain. If some lights cannot be avoided, try to choose warm lights and avoid cold lights such as white and blue, which will delay the secretion of melatonin in the human body.

7. If you have trouble sleeping, try a heavier quilt . Studies have shown that sleeping with a heavier quilt will increase the release of melatonin. In addition, the "pressure" brought by a heavy quilt activates the afferent nerves of the skin, which, by stimulating a certain area of ​​the brain, will enhance our inner peace and happiness and reduce feelings of fear, stress and pain.

8. Sleeping posture is also very important. Generally speaking, it is recommended to lie on your back , when the cervical and lumbar vertebrae are in a natural and comfortable state, which minimizes the pressure on the cervical and lumbar vertebrae, and can effectively avoid stiff neck, back pain after waking up, and numbness in the hands caused by compression of the limbs. If you snore, you can choose to lie on your side, but be careful not to curl up too much when lying on your side, so as not to overload the spine and cause pain.

9. For those who like to sleep on their backs, the pillow should be 3-5cm higher than the fist. For those who like to sleep on their sides, the part of the pillow that supports the neck should be as high as the width of one shoulder.

10. Many people cannot change the habit of using their mobile phones before going to bed. In this case, try to avoid social software to avoid social interaction and emotional arousal. Instead, listen to music, read, and other content types that will not cause too much emotional fluctuations.

11. If you still can't fall asleep after 20-30 minutes in bed, you should get up and leave the bedroom, go to the living room or study to listen to soothing music, read a relaxing book, and wait until you feel a little sleepy before going to bed. If you still can't fall asleep, repeat the above steps after 20-30 minutes. It may not be easy at first, but it will work after a period of time.

12. Develop a habit of going to bed at a fixed time every day and develop a regular schedule. For example, go to bed around 11:00 pm and get up at 7:00 am. Stick to it for a week, and it will take no longer than a month to form a habit.

13. After getting up every day, expose your body to natural daytime light as much as possible , especially the light in the early morning, which is very helpful for the body to release melatonin at night.

14. Taking a nap for too long will also affect the quality of sleep at night. The recommended nap time is 10-20 minutes, not more than half an hour. Naps are not recommended for people with severe insomnia.

15. Regularly performing 150 minutes of moderate-intensity exercise per week can improve sleep quality by 65%.

16. Sleep quality is closely related to the cleanliness of the sleeping space. Too many dust mites and bacteria hide in the bed and bedroom, which can easily cause sneezing, itchy skin, and coughing during sleep, thus affecting sleep quality. Therefore, you should clean the house frequently, change the quilt frequently, and open the window for ventilation frequently.

17. Sometimes, poor sleep may be caused by not eating right. Eating more foods rich in melatonin or tryptophan can help shorten the time it takes to fall asleep and improve sleep quality. Fruits that can be chosen include bananas, pineapples, grapes, tomatoes , etc.; whole grains include oats, corn, millet, etc.; nuts include pistachios, walnuts, macadamia nuts , etc.; high-protein foods include chicken, cheese, fish, milk, seafood , etc.

18. Melatonin has become a star product in the sleep industry in recent years. Many people with sleep difficulties use it to regulate their sleep. But strictly speaking, melatonin is not effective for all insomnia patients. Currently, it is known that melatonin can be used in patients with confirmed circadian rhythm phase delay, that is, people who work shifts and suffer from jet lag. In addition, the absorption rate of each person is different. If you want to take it, it is best to be evaluated by a doctor or read the instructions to confirm the specific dosage.

19. If you cannot alleviate the insomnia problem through self-regulation and it affects your life, you will need to go to a hospital’s specialized sleep center or neurology department to receive professional treatment. Avoid taking medication at will.

20. The habit of "going to bed late and getting up late" may not be harmful. Some people are born to go to bed late and get up late. At this time, there is no need to force yourself to "go to bed early and get up early". No matter what time you go to bed and get up, 7 to 9 hours of sleep a day is enough for adults.

For everyone who is busy with life, sleep is a natural tonic. Sufficient and regular sleep can not only eliminate fatigue of the whole body, but also allow the brain neuroendocrine, cardiovascular activity, digestive function, etc. to rest and improve resistance to diseases.

Occasional insomnia is very common, so don't be overly nervous. Adjusting your mood and relaxing your mind is the first step. Following the methods and suggestions in the article, I hope it will help you get out of the haze of insomnia and have a good night's sleep.

Author: Jting

Review | Peng Zhiping Director of the Science Department of the China Sleep Research Society