Insomnia is a strange thing.
He was obviously exhausted to the extreme, but as soon as his head hit the pillow, he felt so awake as if he had just drank three cups of Americano coffee in one go. Staring at the ceiling with wide eyes, listening to the sound of the bell coming from next door, the sound seemed to be grinding, and the beast in my heart kept roaring: Go to sleep! Go to sleep quickly! However, the result was even more inability to sleep.
Data shows that among our Chinese adults, almost four out of ten have been troubled by this incident. Not to be pretentious, but actually uncomfortable.
Do you think insomnia means “not being able to sleep”? Too naive
Director Zhang Ling made it very clear that insomnia is not just about being unable to sleep.
He had obviously slept for eight hours, but when he woke up, he felt as if he had been beaten by someone else. I suddenly opened my eyes at two or three o'clock in the middle of the night, and my mind immediately began to play the embarrassing social moments from ten years ago, and then I could only wait for dawn. You have fallen asleep, but your brain has not fallen asleep. It is still working overtime to help you replay the bad and annoying things during the day.
Why does my mind start to dance at night?
I used to think that I was mentally weak and thought too much.
Later, when I saw the explanation given by the Mayo Clinic, I realized that this matter is very complicated. Stress and anxiety are definitely there. However, sometimes it is a physical reason - for example, the braised pork dish at dinner was too greasy, and the stomach continued to work overtime for digestion, turning over and over in protest. Or maybe the so-called "okay" cup of milk tea I drank in the afternoon, the caffeine energy has not dissipated yet.
There is another little-known knowledge. Do you think drinking some alcohol before going to bed can help you sleep? No, alcohol will cause you to lose REM sleep, and you will be more likely to wake up in the middle of the night, and you will be more tired after waking up.
Even more frightening are the misunderstandings we have about sleep.
Many people believe that if they don't sleep well tonight, they can make up for it by resting early tomorrow and get back to normal. A doctor surnamed Chen in Hong Kong said a saying that has been circulated in the past, which is really painful: "Once you have been awake all night, even if you increase the sleep duration in the subsequent ten nights, it will be difficult to make up for the lost sleep quality." The human body exists as an entity. It is not like a credit card, and it does not have the characteristics to support the model of "excessive withdrawal of sleep and then repaying it through subsequent increase in sleep time". The amount of sleep you owe your body will be remembered in its mind.
There are actually people who are obsessed with the requirement of "8 hours of sleep" and do not relax. The result is that the more frequently they look at the watch, the more anxious they become, and the stronger the anxiety, the harder it is to fall asleep, thus falling into a vicious cycle. In fact, there are some people who naturally need only 6 hours of sleep to stay energetic, but they insist on forcing themselves to lie down for 8 hours. This is purely asking for trouble.
Those weird but useful "evil tricks"
Recently, CCTV introduced a number of strange methods that can help people fall asleep quickly, which may sound mysterious but actually make sense.
For example, the "roll your eyes to sleep method" is not to belittle anyone, but to actually turn your eyeballs upward to the point of soreness. Once the extraocular muscles become tired, they will naturally trigger the eye closing reflex. Isn't this just a forced shutdown?
There is a "4 - 7 - 8 breathing method" which requires you to inhale for 4 seconds, then hold the breath for 7 seconds, and then exhale for 8 seconds. There is a theory that it can activate the parasympathetic nerves, thereby lowering the heart rate. I tried it and it felt like I was performing a hypnosis program on myself.
The most powerful one is the "bedside apple method". Place an apple on the bedside and deeply breathe in the aroma it emits. The principle is that the aroma can anchor your attention and prevent you from thinking randomly. Although the scientific rating is only one star, it is full of ritual feeling.
Good sleep is actually “made”
Director Zhang Ling’s advice is actually very simple:
After the afternoon, avoid coffee and tea. I know this is very difficult, but when I think about the suffering I went through at two o'clock in the morning, I feel it is worth it.
Don't eat too greasy dinner. Save those BBQ crawfish for weekend lunch.
Before going to bed, do not watch stimulating videos. Those short videos that are called "watching a suspenseful blockbuster in three minutes" will cause your cerebral cortex to become excited, and the level of excitement is like a shot of chicken blood.
Create an environment, turn off the lights, draw the curtains, the light will have an impact on melatonin secretion. At this point, no matter how beautiful the light is, it cannot replace sleep.
It’s three o’clock in the morning and you’re not alone
Do you know? In Europe, a survey found that nearly 70% of people did not think insomnia was an important thing in the initial stage, and always thought that they could get over it if they just stayed calm. What was the subsequent result? The longer you endure it, the more awake you become, and the longer you endure it, the more anxious you become.
The situation of insomnia in the British is the most exaggerated, with up to 85% of people claiming that their work has been affected, and some people almost have an accident while driving. The French are in slightly better condition, but they also like to carry on and are reluctant to see a doctor.
After all, insomnia is nothing shameful.
Hey, it is your body reminding you whether you have been living too tightly recently, whether you have some unprocessed emotions, or whether you have been too harsh on yourself?
Don't fight it. The harder you compete, the worse you lose.
If you don’t sleep well tonight, don’t toss and turn in bed, get up, go for a walk, flip through a book, and just sit in a daze for a while. Then tell yourself: Even if you are awake, this time completely belongs to me, and it is not stolen quietly by anxiety. This is correct.
After all, even if the sky falls, you have to sleep first.
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