How to adjust the poor sleep?6 tricks to help you effectively respond

Insomnia is like "fever" and "cough". In fact, it is just a symptom. It can be seen in many physical diseases, drug factors, and mental and psychological disorders. At present, the model of influential explanation of insomnia in the academic community is the "3P model" proposed by Spielman in 1987: quality factors, induction factors and maintenance factors.

1. Quality factors

It refers to the basis of insomnia, including family history of insomnia, a state of high awakening, and anxiety.

2. Treatment factors

It refers to life incidents that trigger insomnia. The most common causes of induction are intensive relationships, work, study, life pressure is too large, trauma, physical diseases, inverted time difference, etc.

3. Maintenance factors

It refers to the adverse response method adopted after insomnia, such as going to bed in advance at night, laziness in the morning, postponing, too much tonic, drinking sleep and helping sleep.

According to common sense, after the disappearance of "life events" that induce insomnia, insomnia should naturally heal. However, some studies have shown that 70 % of people are still insomnia after one year of insomnia; 50 % of people are still insomnia after 3 years of insomnia.

Insomnia is difficult to heal, how to adjust it?

1. Correctly face the epidemic and the changes caused by it, and adjust the mentality;

2. Still work and rest in accordance with the previous work hours to maintain regularly;

3. Adjust the lights, improve the bedroom sleep atmosphere, and improve the environment;

4. Try not to drink coffee, tea and other irritating drinks in the afternoon;

5. Be prepared to fall asleep before going to bed.

6. Strengthen exercise during the day and work in the room for a period of time.

How long does it take to sleep in one day? Is there a unified standard?

Experts of the United States "National Sleep Foundation" (referred to as NSF) give suggestions on the required sleep time of different ages in the latest research. Newborns should sleep 14 to 17 hours a day. To 9 hours, and elderly people over 65 can reach 7 to 8 hours.

One -third of life is used in sleep. Although sleep is like food, water, and air, it is the key to our survival, but sleep duration varies from person to person. It does not need to pay too much attention and cause insomnia.

This article was scientifically controlled by Shi Yang, deputy chief physician of Yueyang Traditional Chinese and Western Medicine Hospital affiliated to Shanghai University of Traditional Chinese Medicine.

"Dayi Xiaoyu" contribution

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