What makes us wake up at 3 or 4 am, Generally speaking, insomnia is divided into stress insomnia and physical health insomnia. For example, you are under great stress, your brain is constantly tangled, trying to get a solution, but no substantial solution comes to mind, your body is already fatigued, but your mind is not relaxed.
Healthy insomnia starts with a decrease in melatonin, the hormone that ensures that your body goes into a deep sleep. Influenced by bad habits and eating habits, such as staying up late and picky eating, may lead to endocrine disorders and reduced melatonin, which in turn affects a person's sleep and the phenomenon of waking up at three or four in the morning.
The second is the sleep abnormalities that can result from a lack of nutrients, frequent sleep deprivation, or frequent late nights, resulting in organs and tissues do not get good rest blood is the basic guarantee of the functioning of the body. Insufficient Qi and blood will affect blood circulation, and if the heart is unable to deliver oxygen and blood to the brain in a timely manner, it will also affect sleep.
It should be noted that a study shows that about 50% of the first symptoms of depression are insomnia, mainly manifested as "difficulty falling asleep" and "early awakening", if compared with the normal waking time, waking up 1 to 2 hours earlier, and after waking up, it is difficult to fall asleep again, and this The situation lasts for more than two weeks. Especially if you wake up early, you feel depressed the next day, and have little energy during the day, you should be alert.
Chronic sleep deprivation can have many health effects, such as increasing the risk of heart disease, cardiovascular disease, and many other chronic diseases. The reason why the problem of insomnia is becoming more and more serious is that some people are not aware of the importance of sleep and ignore the problem of insomnia, on the other hand, some people use the wrong method.
The harder you push, the more you can't sleep
In the matter of sleep, force, only the opposite. Those who have had the experience of waking up in the middle of the night to sleep, after waking up, often experience such a state: how I can not sleep? Before obviously slept very well ah? Is there something wrong with my body? Finally, after lying in bed and tossing and turning for several hours, I finally waited for the wake-up call, so the next day, once it was dark, I began to be anxious about yesterday's insomnia. At this time, there will be more or less a trace of worry in the heart, thinking that today will not repeat the pain of yesterday, in order to ensure sufficient sleep and even try to disrupt the biological clock, early to bed. It was hard to fall asleep, but I woke up again in the middle of the night, glanced out the window, it was pitch black, so I couldn't help but take out my phone and look at it, it was just 3:00. Thus begins the vicious circle.
How to change the middle of the night wake up can not sleep? Many people want to fall asleep quickly, preferably on the pillow, but there is a natural contradiction between "relaxing to sleep" and "pursuing fast". We need to do, just let the matter of sleep back to the body's natural feelings, rather than treat it as a task to try to complete.
Do not force control of the brain in the middle of the night woke up unable to sleep, and then the brain will begin to think, another voice, and want to let the brain immediately quiet down. And many people have insomnia at night because they have been forcing themselves to fall asleep immediately. For example, if you have an important meeting the next day, you tell yourself at night: "You must hurry to sleep! Get enough spirit!" Time passes, but sleepiness does not increase at all, and the only thing that increases is the feeling of anxiety.
When you have insomnia, you can ask yourself three questions:
1, when you have insomnia, are you afraid of not sleeping well and affecting tomorrow's business
2, when you worry about tomorrow, do you want to force yourself to go to sleep immediately
3, when you force yourself to go to sleep, do you feel more and more awake. If you meet the above three points, you just need to relax your mind before going to bed, the more you care, the more you will not be able to sleep. 2, do not imply that they do not sleep well for people who have been sleeping well, suddenly began to insomnia, waking up in the middle of the night when it is difficult to sleep, the brain will inevitably pop up during the day, "I can not believe that insomnia, how can not sleep" idea, think more The subconscious mind will play its role. 3, enhance the desire to sleep. The desire to sleep and appetite is similar, hungry we have an appetite to eat; really want to sleep, the body will naturally send a signal, insomnia is just thinking about disrupting the sleep cycle.
Change to a clean and soft pillowcase, and imagine the feeling of exhaustion, eyes almost open, think of that image, create the feeling of 'drowsiness', this drowsy, confused association is easier to take you to sleep. This is a hypnotic association. So to treat insomnia, forget all the past insomnia thoughts, hints, and all. To replace the word 'insomnia' with 'sleep', you don't have insomnia, it's just a bad habit, readjust for a while and sleep will be fine.
In the past few years of sleep management, I am very happy that more and more people are beginning to notice the importance of sleep, and every year there are some related industry reports coming out, but at the same time, what worries me is that some people are still running hard in the wrong direction. No matter how much intention and effort our daytime lives require, trying to get a good night's sleep at night is not something that can be solved by pushing hard. Instead, let go of the desires of the daytime mind and relax the muscles that have been tense all day, so you can have a good night's sleep in peace and quiet.