Sleep is one of the most basic physiological functions of the human body. However, many people have the habit of working or entertaining at night and rarely sleep or need more sleep time. Long-term staying up late leads to problems.
Sleep is a critical moment for the body to recuperate, but we are still working without rest, which will inevitably hurt our spirits and make us listless during the day.
Please note that you can try the following methods if it is short-term poor sleep or occasional insomnia. If you have long-term insomnia and cannot adjust yourself, please seek medical advice in time.
01 Maintain a good attitude of optimism and contentment.
Understand social competition, personal gains, losses, etc., and avoid psychological imbalance caused by setbacks. Moderate physical activity during the day can help you fall asleep at night.
02 Practice Good Sleep Hygiene
Such as keeping the bedroom clean and quiet, away from the noise, avoiding light stimulation, etc.; avoiding drinking tea and alcohol before going to bed.
03 Slow down your breathing before bed
Too much agitation or excitement will destroy the mood of sleep. You can choose to take a proper walk before going to bed, listen to light music, slow and gentle music, etc., to let the body gradually quiet and calm down so that the quality of sleep will be better after falling asleep.
04 Adhere to a regular schedule
Early to bed and early to rise is good for your health. You should develop regular work and rest habits at normal times. Don’t go to bed too late at night, and don’t get up too late in the morning to have regular sleep. And keep a certain amount of exercise time; proper physical exercise is a good way to improve sleep quality.
What are the types of insomnia?
Generally speaking, insomnia can be divided into three types according to the length of insomnia: transient insomnia, that is, insomnia for less than a week; short-term insomnia, that is, insomnia for between one week and one month; chronic insomnia (long-term insomnia). Sexual insomnia), that is, insomnia lasts for more than one month.
Among all types of insomnia, temporary insomnia and short-term insomnia can be regulated by themselves, and usually, after 2-3 weeks, they can naturally return to normal sleep. However, when the insomnia symptoms last for more than one month, you will suffer from chronic insomnia.
Chronic insomnia can cause many diseases.
Suffering from insomnia, especially chronic insomnia, must be taken very seriously because it will lead to not only dark circles, eye bags, sagging skin, and dull complexion but also a series of damage to the body, including decreased thinking ability, decreased alertness and judgment, low immune function, and endocrine disorders.
Severe cases can also cause senile dementia, forgetfulness, diabetes, high blood pressure, and obesity. Long-term lack of sleep affects human endocrine and many biological metabolic processes. Also people’s sleep time is also significantly related to the length of life.
People who sleep an average of seven or eight hours a night have the longest life expectancy. Even young and strong youths who sleep only 4 hours a night for a long time will inevitably encounter some metabolic problems and accelerate aging.